14 Ways to Shed Pounds After 40
- Dietitian.Lauren Hmede
- Jul 31, 2019
- 3 min read
Age Matters
If you’re over 40, you may have noticed that it’s easier to gain weight -- and harder to lose it -- than it used to be. Changes in your activity level, eating habits, and hormones, and how your body stores fat all can play roles. But a few simple steps may help you slim down.
Eat Your Fruits and Veggies
Fill half of your plate with fruits and veggies. They help in satiety while they are low in calories, saturated fat and high in antioxidants.
Don’t Skip Breakfast
Breakfast made with cereals, otmeal or brown toast is a good start to curb morning appetite and to prevent over-eating throughout the day. Eating small frequent meals throughout the day is a good way too curb hunger.
Eat Less at Night
It is important to avoid late night eating and try to consume most of calories at breakfast and lunch.
Cook Healthy Meals
Cooking methods matter as it adds more fat and extra calories. Instead of frying food or cooking it in butter or lots of oil, try grilling, baking, or broiling.
Don’t Make a Second Trip
As you become less active your metabolic rate will slow down. To lose weight, you may need to cut your calories back even more. Smaller portions and tracking your calories with a food diary or an app can help you eat less.
Pay Attention
Sit down for meals and tune in to what’s on your plate (not what’s on your TV or computer screen). That helps your brain realize when you’ve had enough.
Lay Off the Soda
Soft drinks, energy drinks and juices are loaded with extra calories and sugar. So skip them and try zero-calorie water to prevent dehydration while your weight is still under control.
Cut Back on Alcohol
A glass of beer or wine is about 150 calories, and that can add up if you drink often. Plus, alcohol can make you hungry, so you may eat more while you drink.
Make Time for Exercise
It is important for your weight and your overall health to fit in at least 2 1/2 hours of moderate physical activity (like brisk walking or light yard work) every week. Pencil times in to your calendar, and make them a priority.
Build Muscle
People usually lose muscles after 40's which slow down metabolism and affect your weight. So its important to incroporate strength-training exercises lifting weights or doing body-weight exercises, like push-ups and squats at least twice a week can help you keep those muscles.
Relax, Don’t Stress
You need to deal with stressful situation as stress increase access to unhealthy food. So try yoga, deep breathing, and meditation, going for a walk, or reading a good book. Stress relief is different for everyone, so find what works for you.
Get Good Sleep
Your sleep habits could be affected by health problems, stress, medications, and, for women, menopause. Not getting enough sleep has been linked with weight gain so try to schedule your sleep pattern and to get 709 hours of sleeping daily.
Have Your Thyroid Checked
Thyroid problems occur in 5% of people and its more common in women after 60s. Weight gain could be a result of thyroid problem.Moreover, it can also cause fatigue, joint or muscle pain, and depression. Medications can help, so get it checked if you think it might be an issue.
Get Support
It is important to surround yourself with people who support you. You might enter a weight-loss contest at work, join a group on social media, or ask a friend to go for early-morning walks or classes at the gym. Other people who share your goals can help keep you accountable and cheer you on as you make progress.
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