8 effective ways to lose weight after the age of 40
According to WebMD, the body's metabolism slows by 5% per decade after the age of 40. This means that, on average, a woman must cut 100 calories from her daily diet to maintain her weight. However, there are other surprisingly easy ways to burn off those calories, such as turning down the house temperature.
1. Do the right exercises
As your metabolism slows down, it's important to do 30 minutes of cardio (such as walking) daily, as well as include 4-5 sessions per week dedicated to working out and strengthening your muscles. Certain exercises like clam, step-up, crunches, bird dog and push-up are excellent at maintaining healthy muscle mass and burning more calories.
Walking at least 10,000 steps a day is another great way to boost your metabolism, keep you fit, and lift your spirits.
2. Set realistic goals
As tempting as losing half your weight in a week might seem (thanks to a diet, drugs, or magic slimming belt), you probably realize that's not realistic. Plus, even if it did, it would do more harm to your body than good.
That's why you should aim to lose 0.5 — 1 kg per week to prevent yourself from the physical and psychological stress associated with losing a lot of weight too quickly. This is an achievable healthy goal, and it will also help you build a healthy lifestyle (such as eating and exercising properly) and staying fit in the long term. Besides, it will not do any harm to your body.
3. Take vitamins
The body has different needs at every age. For women over the age of 40, it is essential to include calcium, vitamin B12, potassium, magnesium, vitamin D, omega-3 and probiotics in their diet.
This does not mean that you should eat junk food. For example, potassium can be found in avocados, dried apricots, and of course
bananas. All of these foods are delicious! Calcium can be obtained from almonds and yogurt, and the necessary dose of vitamin D can be obtained from exposure to the sun or simply tanning! Not a difficult and terrible process! But don't forget to put on sunscreen.
4. Stick to a specific schedule
Eating regularly should become a priority. Skipping meals disrupts your metabolism: your body gets a signal to start storing calories instead of burning them, and you'll get the opposite result you've been hoping for.
And don't forget that eating a good breakfast is crucial as it fuels your body throughout the day, while nighttime snacks are bad for your stomach and weight alike.
5. Take care of sleep
“Adequate and good sleep” is not only good for the skin, but also helps keep your body healthy and fit! Research has proven that lack
of sleep triggers your brain to make bad decisions (eat fast food, skip exercise), as well as disrupt the hunger and satiety hormones ghrelin and leptin, which means you can easily overeat without even noticing!
So, get off your phone and computer before bedtime, and get as much sleep as possible!
6. Reduce heat
That's surprisingly surprising, but it's actually true: Cooler temperatures help us burn fat even while we sleep, because our bodies have to "work harder" to keep warm. Adults have two types
of fat: bad white fat and good brown fat. Brown fat is responsible for burning calories and generating heat. When the house gets warm, the level of brown fat activity in the body stops.
Scientists advise keeping the temperature of your home at 19 degrees Celsius. This could be an excellent way to lose a few kilos!
7. Drink enough water
If you're prone to bloating, don't make a huge mistake by cutting back on your water intake. On the contrary: drinking enough water will actually help you tackle this problem, in addition to increasing the amount of calories you burn.
Water also helps rid the body of toxins. Drinking a glass of water before a meal reduces your appetite and the number of calories you consume. Drinking cold water will help you burn extra calories because your body will use some of its energy to heat it up. Isn't the water wonderful?
8. Undergo a medical exam to check your health
Sometimes, when you're over forty and don't lose weight despite all your best efforts, that means your liver needs to be detoxed or you need to take care of your thyroid. There could be other reasons, of course, but these two seem to be the most common.
If this is the case, you should work with your doctor. For your liver, lifestyle and diet changes may be enough. Thyroid problems may be more complex, but are still worth taking care of.
Now it turns out that although losing weight after 40 may seem like a challenge, there are many easy and fun ways to do it! Please share with us in the comments your successful weight loss methods!