10 Best Ways On How To Lose Weight Over Forty
There are several people around the world for whom forty is considered a step towards old age, and then there are many who feel life begins at forty. Hitting forty is a celebration because you are in the prime of your life, and not just in terms of mindfulness and living experience but for many, career too. That being said, to reach this milestone in life brings with it new challenges, the biggest among them is losing excess weight tries to sneak into areas prone to gaining weight when you’re in your forties. Yet, you can still be in tip-top shape with a few tweaks to your routines in terms of lifestyle and diet. It just requires a bit more extra effort a commitment to yourself that includes a little more strength training and a healthy diet to reduce the risk of metabolic syndrome and heart disease. Here are the best ways to lose weight over forty.
Why is it hard to lose weight after forty?
One of the main reasons making it difficult to lose weight after forty is the reducing of your metabolism every year. Aging also makes the body lose muscle mass because the muscles start to lose calories faster than fat does. This and the fact that your decreasing estrogen during perimenopause and menopause may lead to insulin insensitivity. This makes it tougher for your body to control blood sugar where frequent spikes and crashes can make you crave for unhealthy snacks and the wrong foods. This is why for women over forty, gets more difficult to lose weight, but then given the right advice and tips, you can.
1 Chalk out the reasons why you want to lose weight
Experts say that when you have a clear cut reason to lose weight, the task becomes easier. It could be the scales showing you the increase in your weight or your doctor has suddenly given you a wakeup call about taking seriously how your health may be suffering because of your weight. A mental awakening motivates people to do things like never before. “You need to have a mental awakening that puts you in a state of readiness to change. If you’re not engaged mentally, it’s not happening,” says Pamela Peeke, M.D., author of The Hunger Fix.
2Balance your plate
In any weight loss routine, being mindful of your diet and evaluating it is the best way to lose weight and start on your weight loss journey. Reduce refined carbs and try to eliminate processed food from your diet. This will help insulin resistant that becomes an issue with age to help stabilize your blood sugar. Doctors feel that consuming more protein reduces hunger pangs and keeps you satiated for longer so that you are not tempted to eat in between meals and unhealthy foods.
Protein as a macronutrient also prevents muscle loss due to aging and revs up the metabolism since it is harder to digest than a carb. The quantity of each nutrient you eat is also significant where vegetables should feature in every dish since they are high fiber and water to keep you satiated enough to avoid feeling hungry. Fiber from veggies also does not contribute to too many calories in your diet. Moreover, veggies also introduce several anti-oxidants to fight off disease.
Protein and carbs
When trying to lose weight after forty, lean protein is important and you need to have a single serving of it which shouldn’t be bigger than your palm. The best sources of protein are Greek Yoghurt, eggs, fish and chicken. Plant-based protein sources are Quinoa, Edamame, hemp seeds and faro. Complex carbs are also necessary for any weight loss diet because they also satiate you and to avoid them isn’t beneficial in the long term. The best complex carb choices are whole grains, beans, fresh fruit, and starchy vegetables like sweet potato.
Don’t be confused. There are unhealthy fats from processed food and there are healthy fats like extra virgin olive oil, nuts, seeds, avocados and fatty fish. Fats are necessary for heart health, cognitive function and good skin. Keep in mind that these are all calorie dense and need to be eaten in moderation. You need to eat at least 7-10 grams of fat with each meal so to be precise, that’s like 1/4th avocado, 1 ½ teaspoon olive oil or two teaspoons of nuts and seeds.