It doesn’t matter; you are 40 plus and overweight. It’s pretty much easier for you to lose weight at this age. Although your metabolism is slowing and muscle mass decreases, there are few tips and tricks that would help you out in a weight loss journey. You don’t need to dishearten gear up yourself and follow all the rules listed here. Get up and show that you can do this.
1. Ditch the wine
You might have been following this for so long where you need to have wine after a busy schedule, but do you know how many calories it has? Wine contains 120 calories per 5 ounces. It would be easy for you to ignore these, but you would cross a few more calories after taking a few ounces. Numerous people are seen at this age, mixing alcohol and caffeine don’t know why but to fulfil their craving, I guess? People who are in this abuse need to take out themselves from this as soon as possible.
2. Take proper sleep
The middle-aged body won’t produce human growth hormone as much at the younger age, so maintaining a sleeping pattern for weight loss is essential. Don’t compromise the weight loss efforts without a proper sleeping pattern. Make sure you are taking at least 7-8 hours of sleep.
3. Make a habit of yoga
Yoga is beneficial for reducing the aging process, and you can see various celebs are doing yoga every day. It is one of the best techniques for weight loss because it increases flexibility, strengthens muscles, improves circulation, reduces anxiety, and stress. You all would see visible results with yoga.
4. Eat organic
You all need to eat organic for weight loss, especially if you are having excessive amounts of processed foods, then let me tell you this will not help in weight loss. Organic fruits and vegetables are essential, and meat should also be taken as fresh. Never go for processed meats because they are preserved with chemicals which are harmful to health and increase weight.
5. Stay positive
You can’t achieve what you have decided for unless you stay positive. Don’t let negative vibes ruin your confidence. Weight loss journey might be complicated for you in the beginning but trust me you can accomplish a fitness goal with positive energy.
6. Change workout routine
At the age of 40, you all need to change your workout routine because our metabolism got slower and to get back our workout routine change is necessary. It will speed up the level of the body for burning calories. Choose one of the best workout routines for weight loss or take help from your fitness trainer. He may suggest you the flexible and easiest one for exercise.
7. Take an evening snack
People with the age of 40 plus need to increase their metabolism, and we know that it is a bit slower at this age. Various studies have forced people to take an evening snack before going to bed. Take a protein shake for balancing the metabolic rate next morning also. Protein is adequate to burn more calories and make your digestive system even much better.
At this age, most people are seat bounded because of numerous injuries and painful medical histories, so swimming is a great workout. With swimming, maximum oxygen consumption got better and heart strokes rates also reduced. Try to add swimming in your daily routine for seeing some good results.
9. Cut down sugar
After 40, it’s essential to maintain your lifestyle, and you have to cut down sugar and all type of artificial sweeteners. Reduce the intake of sugar and limit alcohol consumption because it will only promote various diseases.
10. Increase fiber intake
With age, our digestive system needs to be regular, and it will be better with the increase of fibre and decreasing blood sugar. Take fibre from natural sources such as fresh fruits and vegetables. Make sure to add at least 25-38 grams daily of fiber.
11. Eat on time
Its important to avoid eating late at night. When you eat a large meal before bed your body take huge amount of time to digest in the night. It is difficult for you to sleep properly. Take your dinner in time. Don’t go for rich calories. Take small portions because it is not going to bother your digestive system.
12. Keep yourself hydrated
Dehydration won’t let you lose pounds quickly so drink water as much as you can. It also helps you in reducing bloating. Cut down the salt from the diet because it affects your kidneys controls for water balance. Excessive salt holds water in the body and causes swelling. Don’t take chips, frozen and canned foods as well as baked items.
13. Add Greek yogurt in diet
Greek-style yogurt is good for health because it has low calories and boosts protein level in the body. Over 40, people need to add this in their routine. Have this in your breakfast or sprinkle some chia seed to enhance its taste. You would get numerous low-fat varieties of yogurt to boost metabolism. Don’t worry with a healthy addition to your diet you would be able to lose weight quickly.
14. Be consistent
Whatever you have planned for yourself, be consistent. You may find this problematic at your 40s but control your meal portions and don’t bring any fluctuations to the diet plan. Eating low and high calories won’t make your body used to it unless you are not consistent. Take a proper meal and follow the regular schedule.
15. Don’t skip breakfast
You all need to pay attention to this, never skip your breakfast because doing this you would harm yourself rather than losing weight. Various issues are encountered. It boosts metabolism and balances your weight in your 40s as well.
These are some tips for weight loss for over 40 people. This blog might have helped you a lot in maintaining a right and healthy lifestyle. Don’t forget to consult your physician for medical concerns. Nothing is complicated all you need to do is stay positive and ambitious for what you have planned to do.