Obesity has become one of the major problems nowadays. Everyone is trying to keep themselves fit either by doing exercise or by eating right foods. One of the main reasons for obesity is eating junk food and this affects every age group from children to old age people. Well, apart from this, younger’s somehow try to maintain their weight, but the main problem arises for the people who have their age over 40. With decreasing of their bones volumes it becomes tough for them to keep fit and they lose hope of this. Also, the key to weight loss and the main challenge faced after 40 is metabolism. Your metabolism is responsible for consuming about 60-70% of all the calories your body burns each day. You may have noticed very well that it’s easier to gain weight after 40 and harder to lose it. Before 40’s, your bodies go through a series of changes that affect digestion, metabolism, and other bodily functions. Changes in your activity level, eating habits, hormones, and how your body stores fat all can play roles. But if you follow a correct diet plan and start your daily routine in a well-planned way then you will be able to maintain your weight very easily.
Here are the tips you can follow to lose weight after 40:
1. Check for any underlying metabolic condition:
This is one the main step for maintaining your weight over 40. Before doing any such thing it’s most important to first get checked by a doctor. One of the primary reasons is that women can’t lose weight over 40 because of the presence of thyroid in them. An under-active thyroid is a tiny gland that produces hormones that regulate metabolism. It can also cause fatigue, joint or muscle pain, and depression, in addition to weight gain. Medications can help, so get it checked if you think it might be an issue.
2. Adjust your Eating habits:
If you want to become fit then you should change your eating habit. Gone are those days of 20 when you were eating all foods that are present in front of you. Now at the age of 40, your metabolism gets changed. So keep to yourself fit, it is advisable to adjust your eating habits. Your goal at this stage in your life is to keep yourself feeling full without succumbing to the temptation to eat. Try eating five to six small meals a day, and don’t go more than three or four hours without eating. Try to fill half your plate with every meal. You get main nutrients from meat, dairy products, or grains. Try to add this more in your diet. If you feel satisfied, even if you eat less, then it is great for and don’t overeat it.
3. Don’t Skip Breakfast:
Breakfast is one the most important thing in person’s life that makes you active and stay awake in the morning. In other words, breakfast is energy giving diet for you. If you missed your breakfast, then it might be dangerous for you because you will have several metabolism problems. Also, your body will not be fully activated in morning. Experts recommend a healthy morning meal like oatmeal or whole wheat toast with fruit can help curb the mid-morning hunger that makes you snack. Try to include a healthy diet in your breakfast and do eat less in breakfast and then satisfy your stomach at lunch.
4. Eat Less at Night:
If you have your heavy lunch then this means that you already have gained so many calories. Now its time to prevent it from further increasing, it’s better for you to eat less at night as it will help your metabolism to work faster and you will also have a peaceful night. However, it is still important to pay attention to what you eat.
5. Cook Healthy Meals:
It’s very important for you to know that what to eat for your good health. A lot of extra fat and calories can come from the way you prepare food. You can maintain your weight easily if instead of frying food or cooking it in butter or lots of oil, try grilling, baking, or boiling. Baking and boiling help nutrients to remain in food whereas frying makes your nutrient out of it.
6. No second helpings:
To maintain your weight, you need cut your calories but you might be confused that how to know that how much calories have you lose. So, to get all these information you can have an app that you will help you to eat less.
7. Cut Back on Alcohol:
Alcohol is one of the things that make your health worse. Apart from your health it also increases your calorie as 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. So, it’s better to avoid it, if you want to lose weight.
Also Read: 10 Healthy Reasons to Start Squeezing Lemons
8. Make Time for Exercise:
The timetable is very important in person’s life whether it comes to work or life. Without a timetable, your whole day might get little messy and you will also not get the time for your exercise. So, it’s important for your weight and your overall health to make time for your exercise and at least 3 hours of moderate physical activity like brisk walking every week.
9. Build Muscle:
Muscle building is very tough work because this shows your overall growth that how hard you worked to maintain your body. Building muscle will make you to lose weight and calorie. People naturally lose muscle after 40, especially women after menopause. Because muscle burns more calories than fat, this can slow down your metabolism and make it harder to shake those stubborn pounds.
Exercise like Strength-training exercises like lifting weights or doing body-weight exercises, like push-ups and squats – at least twice a week can help you keep those muscles.
10. Relax, Don’t Stress and Get Good Sleep:
This is one the main step that you should take care of if you want to maintain your weight. People after 40 when they start gaining weight they tend to get depressed more. So, to avoid this stress try to do yoga, deep breathing, meditation, walking or reading. Stress relief is different for everyone, so find what works for you. People who don’t get good-quality sleep are more likely to gain weight. If you skimp on sleep because you’re busy or stressed, try to change your habits and settle into a regular routine. Also not maintaining your stress will make you more to get attracted to junk food.
So, these are all the necessary steps to maintain your weight. If you really want to become fit after 40 years old then do follow all these steps. Do share this post as it will help others too.