While you are still young, you probably didn’t pay much attention to preparing your body for the future. When you are in your teens or twenties even, you are in perfect shape. Once you reach your thirties, you are too busy to worry about your weight. Then, on hitting your 40s, you finally get some time for yourself but relegalize you now have belly fat.
The 40s and Its Connection with Weight
Every individual in their 40s has complained about gaining extra weight at some point. It could be due to lifestyle, genetics, or other natural causes.
Hormones are the main culprit. They start changing around your mid-30s. Women start experiencing a reduction in estrogen levels whereas men start experiencing a reduction in testosterone levels. This causes fat in the body to shit to the middle.
Another reason is a lower metabolism rate. Your BMR also decreases. This means your body’s ability to burn calories during exercise reduces. These are some reasons why you gain weight fast in your 40s.
Weight Loss Tips for Over 40
Okay, so you have got some unwanted belly fat. Now the question is how to outsmart your metabolism rate? Which non-surgical weight loss procedure to adopt?
The great news the belly fat gathered in your 40s is not like weight gain during pregnancy. You don’t have to put extra effort to lose weight and get in shape again. Just follow simple tips like these:
1: Eat Mindfully and Slowly
In your 40s, stick to the mantra of eating slowly and mindfully. When the food’s good, you are tempted to gobble up a few extra bites. That’s where all the trouble begins.
When you eat slowly, you are actually taking the time to listen to your body. Don’t eat until you are satisfied. The ideal way of eating is to take small and frequent meals throughout the day. It’s one of the key weight loss tips for over 40 to follow.
2: Take Hormone Balancing Foods
Whether you are a male or female, hormones change with age. It is these hormones that regulate your metabolism. But there’s a way to cope with these hormonal changes and it’s called a healthy diet. Talk to your nutritionist to recommend food that helps offset the hormonal changes.
3: Perform Total-Body Workout
Women over their 40s must strength train 3 to 5 times a week. This doesn’t just improve the blood circulation but brings lots of other benefits.
It’s hard to focus on one area of your body in your 40s. Target all muscle groups to lose weight as well as build muscles (because you will need them further down the road). Since you tend to gain belly fat in your 40s, a complete body workout will keep you in good shape.
Work with a trainer to come up with a total body workout routine. This way, you will avoid working out mistakes that can lead to injury.
4: Have Your Thyroid Checked
Women in their middle age are likely to get hypothyroidism. It’s a condition that leads to weight gain. Although unusual weight gain is not a mandatory sign that you have hypothyroidism, it’s better to get it checked.
It’s best to rule this out from your list especially if you are struggling to lose weight. Do watch out for other symptoms of this condition which include fatigue, dry nails, and flaky skin, constipation, etc.
5: Go For a Walk Daily
By this age, you most certainly know the benefits of running. But if you can’t run, then add a walk to your routine. Consider it the first step towards losing weight and maintaining a healthy lifestyle. The more active you are, the more calories you burn. Plus, going out for a walk is a great way of getting fresh air and keep your lungs healthy.
Even a little form of regular exercise can reduce the chances of developing osteoporosis. Also, when you shake off those extra pounds, the strain from your joints is lifted automatically and you feel light again. So, get up and get going. This little effort will keep you from heart failure as well.
6: Stack Protein
This might be one of the most unusual weight loss tips for over 40 you are hearing of. It’s true. Body fat trims down when you increase your protein intake. Low protein diets make your muscles lean and slow down the metabolism rate. The only way to reverse this is to increase your protein consumption. Eat eggs, nuts, whole grains, quinoa, and add other healthy sources of protein in your diet.
7: Keep Your Hands Busy
It’s said that idle hands are the plaything of the devil. This applies to weight loss too. The busier the hands are, the less you will chomp on snacks. So keep them busy. In other words, take up a hobby – gardening, knitting, painting anything to stay distracted from the thought of food.
Losing weight is tied to healthy eating and exercising. No need to do much hard work to tune your body. Just hold onto these weight loss tips for over and maintain a healthy weight.