How To Lose Weight Effectively After Age 40?
By the age of 40, your metabolism has already changed radically. But you can still lose weight with these 5 tips!
Whoever said 50 is the new 20 is clearly delirious.
I mean, a 20-year-old body is very different from a 50-year-old man. For one, it's harder to lose weight in the meantime, according to the American Association of Retired Persons.
credits to pexels
As unfortunate as it may seem, the elixir of youth has not yet been invented. For the time being, women aged 45 to 55 will, therefore, be subject to the hormonal decline caused by aging and menopause.
In addition to hot flashes and mood swings, research has shown that this can also increase the risk of developing obesity.
Some lucky women do not have this experience and are able to successfully maintain their slim silhouettes and ageless physique.
But it's like personalities who belong to an elite organization when most of us are not immune from the wrath of Nature.
Now, before I bore you with my negative speech, let me redeem myself by telling you that there is a light at the end of the tunnel.
Menopause is inevitable, but losing weight after the age of 45 is not impossible.
With the right diet, exercise, and the right mindset, anyone can lose weight.
Anyone with determination, anyway.
Are you ready to know how to get started? Here are the big guns you need.
1- Adopt the right mindset
credits to pexels
The first thing you need to know and accept is that age changes your body. There is nothing we can do about it - unless we have a magic potion that will stop aging. No.
Instead of hating your body, why don't you start listening to it? Anyway, we only have one.
Kathryn Smerling, a New York-based therapist, said that we cannot change our weight from the outside without being conscious and possessing the correct inner resolution and intention. And she's right!
Our mindset should be focused on self-care. This means that our reason for losing weight should not be driven by our thoughts of low self-esteem and self-mockery.
If you're in a bad frame of mind, you're doomed to fail.
The right mindset should be: "I need to lose weight because it's what's good for me.
If you need motivation, think about how many good things can come from losing weight, such as better health, longer life, and more fun.
2- Understanding Hormonal Changes
According to Harvard, our estrogen hormone levels drop much faster than normal after age 45, leading to weight gain.
In fact, about 30% of women between the ages of 50 and 59 are not just overweight, but also largely obese.
But why is this? It's because estrogen is directly related to the regulation of body weight.
One study has shown that lower estrogen levels lead to eating more and being less physically active. If this is not enough, it also slows down your metabolism, which ultimately leads to a spread to middle age.
Because low estrogen levels mean weight gain, it makes sense to think that estrogen hormone therapy can reverse the effects and promote weight loss.
But if you're not comfortable with this choice, there are still other options to help you lose weight after age 45, such as diet and exercise.
You can start by incorporating healthy foods known to boost estrogen.
3- Choose your diet wisely
According to Livestrong, women over 45 generally weigh more than women in their 20s. Don't worry, there's no shortage of diets.
But you need to examine your choices carefully because your body is not the same as it was 20 years ago.
What worked for you when you were younger may not work for you today.
So here are the best diets you need to know to start losing weight after 45:
A low carbohydrate diet essentially prevents you from eating carbohydrates.
You should avoid foods high in sugar and trans fats, as well as low-fat, highly processed foods, and starchy foods.
This is a matter of course. We all know that vegetables are good for your health. Therefore, when we decide to implement a vegetarian diet, the benefits go beyond weight loss.
Research shows that vegan diets can help reduce fat and saturated fat to a greater extent than their pesco-vegetarian, semi-vegetarian, and omnivore counterparts every 2 and 6 months.
A word of caution about vegan and vegetarian diets:
A vegetable-based diet is ONLY better for your health when you cut out processed foods entirely. i.e. DO NOT substitute processed meat or soy meat products for meat or dairy products.
A balanced diet provides your body with the nutrients it needs to function properly, especially if you are over 45 years old. But it is not as restrictive and offers more choices in terms of diet than the previous two.
Basically, your meals should include a source of protein, a source of fat, and low-carbohydrate vegetables.
So if you can't give up steak and potatoes, then this diet is for you.
If you're really trying to lose weight quickly, continue to eliminate carbohydrates from this diet. Add them only when you have reached your weight goal.
Or at most, you can also try to eat them one day a week but eliminate them every other day. This makes this type of diet a little more enjoyable with your social life.
4- Watch your eating habits
Your eating habits define the way you eat. After the age of 45, our bodies don't burn as many calories because of slower metabolism.
It is therefore very important to be aware of how we eat. If you want to lose weight after the age of 45, you need to implement changes in your eating habits, such as:
Intermittent fasting is not a diet but a timed approach to eating.
If you are not a fan of strict diets, try intermittent fasting, alternating periods of meals and fasts.
Unlike conventional diets, which state what to eat and limit the source of calories, it does not specify which foods a person should eat or avoid.
However, if you want to lose weight faster after the age of 45, then a healthy diet with intermittent fasting should do the trick.
Like intermittent fasting, portion control is not a diet, but a way of eating. It involves burning more calories than you consume, especially after age 45.
For starters, it's as simple as eating the right amount of food.
I mean, even if everything you eat is healthy food but you have a portion size that is too big for your body, your weight loss journey after 45 will fail.
One of the best ways to do this is to simply serve small portions and have a glass of water for dinner.
Water will help you feel full.
If you're really hungry, wait 10 minutes before going back for a few seconds.
9 times out of 10, you come back for a few seconds out of boredom or habit rather than hunger.
5- Don't neglect exercise
Unfortunately, we tend to slow down with age.
This is called sarcopenia, and it is the muscle loss we experience as we age that limits our ability to perform many routine activities.
BUT it shouldn't be the reason you adopt a sedentary lifestyle.
In fact, you should do the opposite. You should keep moving to keep your muscles as strong as possible.
To lose weight after age 45, you still need to move around and take it to the next level. But I'm not saying that you're working out and working out.
Simply changing your morning walk, for example, turning it into a brisk walk or adding a yoga session to your day will be enough to lose weight.