How To Lose Weight After 40- Healthier Tips
Even if you’ve considered yourself an active person all your life, losing weight after 40 can feel like an uphill battle. That’s because your body composition, metabolism, and hormones all change as you age, so the weight-loss methods you’ve used in the past may not be as effective or quick when you’re a little bit older.
“One of the reasons that it’s difficult to lose weight in your 40s is that you are beginning to lose muscle mass, so the composition of your body tissue changes,” explains Keri Peterson, MD, Women’s Health advisor. “Having higher muscle mass raises your metabolism, so your body burns more calories.” So when you’re dealing with the opposite—less muscle mass—that means a slower metabolism. Argh.
Another thing that can slow metabolism is menopause, notes Dr. Peterson. Although, for some women, the process doesn’t happen until their 50s, the transitional period into menopause can start in your 40s. And the hormonal changes associated with menopause can also make it harder to lose weight.
It is common to gain weight after 40. Know that it is completely fine to gain a few pounds when you enter your 40s. There are several factors that lead to abnormal weight gain even after the 40s.
Some of the reasons that influence weight gain are less activity, weaker metabolism, unhealthy lifestyle, poor diet, chronic conditions, hormonal imbalances, and a few other common risk factors.
It might be difficult to lose weight after you turn 40 as you become less active and have a weaker metabolic rate.
It is also likely that you might develop several other chronic conditions along with high blood sugar levels, cholesterol, and blood pressure.
As long as you are physically healthy and can manage to fit in your old shirts, there is nothing you should worry about. However, being physically and maintain your mental health are important aspects of life.
Until you don’t experience some changes in your health and body, you need not go on extreme diets. Just make a few healthy choices and changes in your lifestyle that will help you stay fit even after 40.
Here are some tips and ways you can lose weight even after 40:
1) Make healthy food choices:
You need not go on rigorous diets and starve yourself to lose weight after 40. Instead, going on a rigorous diet after 40 might prove to be unhealthy after 40.
Make sure that you choose vegetables and FRUITS over anything that can be categorized as ‘Junk’. Go for some nutritious fruits and vegetables.
2) Avoid added sugars and preservatives:
Avoid food items that contain added sugars and preservatives. Added sugars can prove out to be very harmful to your body especially after you turn 40. It is better if you consider avoiding foods that contain high levels of sugar or even added sugars.
3) Lift weights:
Weight training and lifting weights often can help you lose weight to a lot of extents. You must consider practicing weight training and try lifting weights after you turn 40.
Lifting weights leads to muscle gain and will help in getting rid of that extra fat in a quick way.
Doing cardio on a daily basis can help you lose weight in an effective way. Running, jogging, walking even for half an hour can prove to be healthier than your expectations.
It is important to consider doing cardio if you want to lose weight after 40.
5) Proteins in your breakfast:
Start your day with a breakfast that has higher protein content. So if you want to stay healthy and physically fit even after 40 then consider having fully-fledged breakfasts that are immensely rich in proteins.
6) Avoid salt:
Excessive consumption of salt might prove to be harmful not only for your health but also for your weight. Excessive salt consumption leads to abnormal weight gain.
7) Sleep well:
Sleeping well or getting enough sleep is an important aspect of staying healthy. Lack of sleep might lead to weight gain and has a higher chance of leading to several other chronic conditions.
It is important to get enough sleep to stay healthy and physically fit.
Some other ways that will help you stay healthier and fit are:
· Doing yoga
· Practicing meditation
· Skip junk and processed foods
· Move a lot
· Manage stress
· Eat less at night
· Skip the alcohol and soda
· Take supplements
· Keep your hormones balanced
Apart from this, go for regular checkups and keep your thyroid hormones in check!
- Sumber : https://getinfopedia.com/how-to-lose-weight-after-40-healthier-tips/
- Sumber : https://www.womenshealthmag.com/weight-loss/a30555304/losing-weight-after-40/