Losing weight after 40 is definitely a challenge. Therefore, we dedicate this article to tell you the secrets that professionals recommend combining to lose weight after 40 years.
’40s are ALMOST middle age. At this point in life losing weight and staying in shape is not as easy as it used to be. Things get a little more difficult.
However, by adding additional strength exercises and training, accompanied by a healthy diet, you can not only look better but also lower your risk of heart disease or metabolic syndrome.
Why is losing weight after 40 so difficult?
After age 40, losing weight becomes more difficult as the metabolism begins to slow down.
Year after year, the body slows down, making burning calories more difficult. In addition, the tendency to lose muscle mass is added as we age. So the body’s energy expenditure decreases since muscles are the organs of our body that burn the most calories.
Estrogen levels that begin to drop during perimenopause and less pause, which can begin in your 40s, can cause insulin sensitivity, making it harder to control the amount of sugar in your blood.
If your blood sugar levels are constantly going up and down this can increase bingeing and cravings for unhealthy food. Therefore, it is not a mystery why so many women in their 40s find that they are suddenly unable to lose weight.
Create a list of reasons why you want to lose weight
It is proven that the most successful in losing weight after 40 have clear reasons to lose weight and look leaner.
Perhaps you have witnessed how your body has been gaining weight, 12 pounds a year, and you are ready to eliminate bad habits from your routine, or perhaps you received an alert call from your doctor who told you in a very serious way that Weight negatively impacts your health. However, you need to be mentally aware that you need to change if you are not truly aware then the change will not happen.
Losing weight after 40 years: balanced diet
Evaluate your diet. This can be a good starting point on your transformation journey.
Limit refined carbohydrates and processed foods to combat insulin resistance and promote stable blood sugar levels.
Incorporate more protein into your diet, in order to combat hunger, feel satisfied for longer and that way you will not be tempted to consume “unhealthy” foods.
Macronutrients help overcome muscle loss. As we advance in age it is necessary to maintain an active metabolism. Therefore, it is advisable to consume complex carbohydrates because the body must work harder to digest these types of foods.
Every nutrient that we consume in every moment matters. Every meal you eat should have vegetables, protein, and complex carbohydrates; in addition to healthy fats, such as olive oil, avocado, avocado, peanuts, almonds, and others.
One of the most important issues to lose weight is the change in diet.
It doesn’t matter if all you eat is chicken, brown rice, or broccoli. If you don’t cut your portions, you won’t lose weight. You must cut your portions to lose weight.
Everyone needs different amounts of calories, but in general, a woman typically consumes about 2,000 calories per day. After 40 years of life, it is advisable to cut them around 1500 or 1600 per day, to lose weight.
Losing weight after age 40: Consider intermittent fasting
There are different methods of practicing intermittent fasting, including the 16/8 diet. Different studies have proven that intermittent fasting may probably not benefit weight loss but it does prevent diabetes and keep diabetes under control.
Insulin resistance can make you feel hungry. Therefore, it is advisable to divide your meals into 3 moderate meals, and one or two small ones, during the day, to keep your blood sugar levels stable while you fight the urge to eliminate junk food consumption.
Fill your plate with foods that are low in calories and high in bulk, like fruits and vegetables.
Sadly, you won’t be able to indulge in a belly of pancakes and chocolate shakes like you did when you were 20 years old, and still hope to lose weight.
However, you can still enjoy your favorite foods. Maybe you need to save these treats for when you really want to eat them and say goodbye to bingeing that includes these types of foods.
Alcohol counts as a permit. So save it for special occasions and try low-calorie alcoholic beverages.
Some nutritionists claim that two or four glasses of wine per week can be safely incorporated into a weight loss diet.
In the same way, you should consider that if you were able to enjoy a piece of chocolate during dinner, that means that you will not be able to add a glass of wine to your allowed that day. And vice versa, if you are going to have a glass of wine, then you will not be able to eat the “allowed” chocolate.
Do exercises that promote muscle building
It will not be possible to lose weight through diet alone, especially after 40 when testosterone hormones tend to drop. You will start to lose muscle mass, so start adding resistance exercises to maintain your muscle mass and burn more calories.
It’s a common mistake to start a vigorous exercise regimen at this age – if you haven’t exercised before. Since you will increase the risk of injury.
Losing weight after age 40: Move more
Make sure you are expending enough calories by keeping moving. This will help you keep your cardiovascular health in shape.
Do some aerobic exercise for at least 30 minutes a day. That can prevent you from getting fat, try taking dance classes, cycling, or just going out and walking.
Now that you know how to lose weight after 40 years, you just need to put these tips into practice and feel they benefit you. Let’s do it!