If you are over 40, you may have noticed that it is easier to gain weight and harder to lose it than before. Changes in your activity level, eating habits, hormones and the way your body stores fat play a big role. But according to the medical magazine WebMD a few simple steps can help you lose weight.
Eat more fruits and vegetables
Fill half your plate with fruits and vegetables at each meal. Fruits and vegetables tend to contain more nutrients and fewer fats and calories than meat, dairy, or grains. And they can help you feel full, even if you eat less of them. Fresh fruits, like apples and berries, are also great for replacing high-fat or high-sugar snacks…and are rich in antioxidants.
Don’t skip breakfast
Experts recommend a healthy breakfast, such as oatmeal or whole-wheat toast with fruit. This can help quell mid-morning hunger that causes you to grab something unhealthy on the go or overeat at lunch. Small meals or snacks every few hours can help you control your appetite throughout the day.
Eat less in the evening
On the other hand, eat lighter in the evening. If you eat most of your daily calories at lunch (before 3 p.m.), you’ll likely lose more weight than if you eat a big meal later. The most important thing, however, is what you eat, not when you eat it.
Cook healthy meals
A lot of extra fat and calories can come from how you prepare food. Instead of frying food or cooking it in butter or lots of oil, now try grilling it, baking it. It’s also good restaurant advice: avoid foods that are fried or served in creamy sauces.
Don’t reserve yourself
As you tend to be less active as you age, you also don’t have the same need for calories. To lose weight, you will therefore need to reduce your calorie intake even further. This involves above all not refilling, out of greed. Smaller portions and tracking your calories using a food diary or app can also help you eat less.
Eat mindfully
When you’re busy with work, kids, and life, you may be tempted to eat on the go or multitask during a meal. But you’re more likely to overeat if you don’t focus on your food. Sit down to eat and pay attention to what’s on your plate: this helps your brain process food better.
Stop the soda
If you drink coffee, tea, soda, or sugary energy drinks, replace them with water or another calorie-free beverage. Your sugary drinks contain a lot of added sugar, which can cause you to gain weight and increase your risk of diabetes.
Also reduce your alcohol consumption
Not all post-quarantine tummies are due to alcohol. But this one can contribute to it. A glass of beer or wine contains approximately 150 calories when multiplied by the number of drinking occasions. Additionally, alcohol can make you hungry, leading you to eat more while you drink.
Take time to exercise
In your forties, between commuting and family activities, it can be common to not find free time to play sports. Still, it’s important for your weight and overall health to get at least 2.5 hours of moderate physical activity (such as a brisk walk or light yard work) each week. Write down time slots in your calendar and make them a priority!
Work your muscles
People, especially women, naturally lose muscle mass after age 40. But remember that muscle burns more calories than fat. Without them, your metabolism is slower and weight loss takes longer. It is therefore advisable to include strength training exercises in your program at least twice a week.
Take the time to relieve stress
Stress can cause you to binge on unhealthy foods and reduce your body’s ability to break down fat. To chase it away, try yoga, deep breathing, meditation, a walk or reading a good book. It doesn’t matter, in itself, if you find the activity that can make you release the pressure.
Get enough sleep
After 40, many factors can disrupt your sleep, whether it be worries, taking medications, or even menopause. But know this, people who don’t get enough sleep are more likely to gain weight. If this is the case for you, try changing your habits to get better sleep.
Get your thyroid checked
Do you eat healthily and exercise regularly but still can’t lose weight? Your thyroid may be out of whack. This problem affects around 5% of people, and it is more common in women and people over 60 years old. In addition to weight gain, it can also cause fatigue, joint or muscle pain, and depression. So check your thyroid.
Call a third party
For many people, it’s easier to lose weight with other people than to do it alone. You can then launch a weight loss goal together, with your partner, a friend or have someone accompany you during your sports sessions, for example. Consulting a nutritionist can also help you achieve your goal.