Losing weight is very much achievable irrespective of age if you eat healthy, sleep well and stay active. Although, it is difficult to lose weight when you are over age 40 due to loss of muscle mass and change in body composition, metabolism and hormones, consistent healthy lifestyle changes and maintained activity levels losing weight is very much possible.
Despite all the changes, losing weight is not all doom and gloom but may just require some new techniques you haven’t had to use before. Here are effective tactics to shred those pounds:
Eat veggies and salad first
Ensure half of your plate is filled with salad and vegetables and build your meals around them. Vegetables and salads tend to have more nutrients and less fat and calories than meat, dairy products, or grains. Fresh fruits, like apples and berries, are also great in place of high-fat or high-sugar snacks.
Do not skip meals
By skipping meals, you could be missing out on essential nutrients that the body requires. Breakfast likewise, is a vital meal of the day. Eating at regular intervals during the day aid burning of calories at a faster rate and curb temptation to snack on junks or foods high in fat and sugar
Experts recommend a healthy morning meal like oatmeal or whole wheat toast with fruit. However, you could lay low over the dinner and eat while monitoring what to eat and how much.
Water play a vital role in multiple aspects of a healthy body as well as reducing weight. Staying well-hydrated helps in pumping up your metabolism, smoothening waste removal and in burning excess belly fat. It also reduces the hunger you feel during the day between your meals. Several studies show that one should consume at least 2-3 litres of water every day.
Be active and exercise regularly
Between desk jobs, commutes, and family activities, many 40-somethings don’t have a lot of free time to work out. But it os important for your weight and your overall health.
Regular activity, in the form of cardio, abdominal exercises, as well as HIIT, in your routine can help burn extra fat and is especially effective when it comes to reducing weight. Another fun way could be Zumba dance. While, for those with injuries and health issues, they can practise yoga or walk with breaks to give their body a little jerk.
Avoid junks, processed food and sod
Processed foods like chips, cookies, and convenience foods are typically high in calories, carbs, and fats, and are mostly low in key nutrients such as fibre, protein, vitamins and minerals. Avoiding these processed foods from your diet and swapping them for whole foods can increase weight loss, reduce belly fat, and help you lose weight. Soda on the other hand,can lead to weight gain and increase the risk of diabetes.
Successful long-term weight loss involves developing healthy habits you can stick with. Meal planning and shopping are lifestyle changes that require a commitment, but the rewards are well worth the time and energy.