Have you ever heard of the saying “40 is the new 30”? Although age is but a number, your body’s metabolism does experience certain changes especially after certain ages. Every once in a decade or so your body lets you know you are closer to adulthood or seniority and you have to act accordingly. What you used to do in your 20s, such as party until the morning, staying up for 40 hour straight only with coffee and good company or going the long hours without eating or properly hydrating may not be the case once you turn 40. Your metabolism is starting to slow down and, sometimes, you may experience difficulties to lose weight or stay as fresh as you used to do. However, you should not despair. You are wiser, you are stronger, you reached your full potential and, most probably, you already have it all figured it out. You are beautiful, strong, reliable and, most importantly, fully independent. You have built your career and now it is time to enjoy life even more than you used to a few decades ago.
On the other side, almost 60% of the total American population is either obese or overweight, regardless of their age. What is even more alarming is that people over 40 rarely get the chance to acquire the desired body weight and more and more children suffer from obesity due to poor dietary habits and uncontrolled amounts of sugars ingested. Nevertheless, if you are willing to change your lifestyle and adopt a healthier attitude towards diet, exercising and sleep, no matter the age you can make sure you will lose the desired amount of weight, stay in shape, and in complete balance with your body. Here are the most important tips on how to lose weight after 40:
How is your age affecting your weight?
Between the age of 30 and 60, you will lose around half a pound of muscle, but gain one pound of weight each year. Muscles are obviously more active than fat as they help boost your metabolism and ensure a healthy body with high mobility. Because you are more likely to gain fat means that if you stick to your diet you used to have during your 20s, you will gain more weight even if you exercise regularly. Exercises can help but adding them to a stressful career, daily struggles and a family life and you will easily realize that the physical amount of time you have to exercise diminishes each day. Under these circumstances, the easiest way to keep on the track and maintain your ideal body weight has very much to do with your daily food choices.
Take into consideration that once you reach 40, you approach menopause which also means loads of hormonal unbalances your body struggles to get used to. Nevertheless, there are numerous ways to lose weight even after 40 years old, as long as you stay true to the cause and admit to only a cheat day per week. Also, as a general rule, if you want to learn how to lose weight after 40 regularly without starving yourself you should stick to a diet around 1,400 calories per day but never under 1,200 calories per day.
Watch the wine
Women in their 40s know exactly how to put an end to a stressful day at the job and that is, often enough, by cracking a bottle of wine. Whether you enjoy it with your partner after a delicious and romantic dinner or simply stay out for drinks with your colleagues, or even go for a night out with the girls, the constant remains the same – wine. In all its forms, from dry to demi-dry and sweet, from the sparkling prosecco to wine-based cocktails, white, rose or red – wine represents the most in demand alcoholic drink for women after 30. But it is easy to lose count of the calories when you are having fun in a good companionship. Unfortunately, apart from a massive hangover in the morning, wine also comes with plenty of calories. It contains 120 calories per glass, meaning you can easily reach 400 calories without even knowing and without taking into consideration the dinner. Add that to a late dinner and not enough time for your stomach to digest all that and you will often find that you gained weight instead of losing.
This also applies to other types of alcohol, whether talking about beer or cocktails. Cocktails are even more dangerous for your health as they contain massive amounts of sugar which will turn into fat and cellulite. So, if you want to keep your body in a good shape and avoid further weight gains, stick to only one glass per dinner or decide to cut to the half the amount of wine/ alcohol beverages you drink per week.
Get enough sleep
It was scientifically proven that women need, on average, 30 minutes more of sleep than men but this amount of sleep only decreases with age. Long office hours, having to fit everything in your tight daily schedule as well as requiring at least one hour for yourself may lead to insufficient rest. If you are working on a night shift or have to wake up extremely early in the morning you will only feel more tired by the day. If you don’t get enough sleep during the night you will not be able to perform well at your job but also you will lack the energy to stick to a healthy diet or do your exercises. In time, sleep privation can lead to a wide series of health affections, including not being able to lose weight the way you want it. So, if you want to feel more energized throughout the day you should sleep at least 7 hours per night, no matter what.
Do exercises according to your age
Physical activity is an important part of looking after one’s body and trying to lose excessive weight. However, not many people decide to exercise according to their sex, age and physical proportions. There is a certain set of exercises which, combined with a good diet will work for anyone but you should find yours. In case you don’t have the necessary funds to appeal to a sports guru or a personal trainer, try taking into consideration the following advice.
Although all types of physical activities are good for the body, some may be better and help you acquire the desired body weight faster. If you are a woman over 40 years old and struggle to lose some pounds, take yoga into consideration. It is important to live according to your body’s age and prepare for the changes that surface every decade or so. Yoga is the perfect type of exercise for women who did not start to age yet but are on the verge to. Practicing yoga regularly, you will have a better control over your body, increase your flexibility, strengthen your muscles, reduce stress and also boost blood circulation. Moreover, yoga practices may improve your sexual life also as they work on the way your muscles flex and help you discover new erogenous zones.
As previously mentioned yoga also works on your spirit by allowing you to put away negative emotions and thoughts and only focus on meditation and achieving inner piece. Although you may find it difficult at the beginning, yoga is truly the best way to keep fit and also work on your emotional problems without struggling too hard.
Being a career woman or simply looking after your family are both fulltime jobs requiring attention and your constant worries. This means that you may often not find the necessary amount of time for cooking or eating. And, as well know, regular eating habits represent the fundamental stone of a healthy lifestyle and losing weight. In an ideal world, you would have enough time for everything throughout the day without squeezing in 40 “last minute” projects that will only take “little” of your time. Come the night, you will often realize you cannot remember when was the last time you took a bite of food or stood still for a second. Although a hectic lifestyle doesn’t change over the night, get one thing straight: you won’t be able to lose weight without eating right and on time. Avoid complicated diets imposing three main meals and three snacks in-between meals. Stick to the original three meals per day, but try to have them at around the same time.
Unfortunately, most people only have time for one-two meals per day trying to squeeze in the necessary amount of calories for the entire day in only one meal. This is one of the biggest mistakes you can do because you first put your stomach at too much effort trying to digest all the food eaten and, secondly, you will become way too tired to exercise afterwards especially because your stomach required so much time to process everything. Try to stay still for a second and simply enjoy life. Play pause to your life and allow yourself to breathe. Nothing should be perfect and not finishing all your tasks doesn’t mean you have failed at something. No matter how hectic your schedule Is, take joy in life’s small pleasures, including a good dinner with friends.
It is important to maintain a strict schedule regarding your dietary habits and not exceed 1,800 calories per day if you want to maintain your current weight or get rid of some extra pounds. However, if you are one of those people who feel the urge to uncontrollably eat their feelings out, you may consider at least putting different types of snacks in front of you. Although you may not always control your impulses of eating whenever finding yourself in a stressful situation, you can, at least, control what you eat during those times. Consider them your forced healthy snacks during the day. So, next time you feel stressed out and want to eat something, try munching on a bowl of fresh grapes, berries or carrots. Apart from having only a handful of calories, fresh fruits and veggies represent the perfect snacks throughout the day because they boost you out with vitamins, minerals and antioxidants.
Hit the streets first thing in the morning
According to numerous studies published online, working out on an empty stomach is the best way to diminish body fat even more and easier reach your weight goals. If you want to stay fit at 40 you need to wake up early in the morning, put on your running shoes and hit the streets for a quick workout. First thing in the morning, on an empty stomach, you already are in a calorie deficit which will trigger your body to consume even more energy and, thus, burn fats easier. A simple 10 minute workout routine will get you acquainted with the chilly fresh air in the morning, burn more calories and improve your entire health system. Not to mention it is the easiest way to keep counting your cardio exercises without too much sweat at the gym. If you ask me, I will always prefer a quick workout session in the nature instead of sweating my gym clothes on complicated machines indoors.
Quit eating your kids’ leftovers
As a mother you teach your children to always finish their plates before living the table. Although it may not be a bad habit, picking on whatever is left on your child’s plate is. For your own health. First of all, if your children constantly leave food on their plates may mean your portions are too big for their stomachs to begin with. Secondly, eating from your child’s plate is a big no-no because their diet does not combine with yours. Sure, it may be difficult and sometimes impossible to cook different meals for your children and for yourself, but at least stop eating from your children’s plates. You will easily end up eating much more than recommended and not be able to lose weight no matter how hard you try.
Moreover, your kids’ diet should not consist of the same aliments as yours. Remember “under construction” children require a balanced diet based on higher sources of proteins and vitamins which your body may not be able to digest as fast as your children’s stomach. In other words, abstain yourself from cleaning their plates and, instead, try teaching your offspring with smaller portions. If they are not full after the first portion they can always ask for a second one but only with the condition of finishing it full. For you, however, try sticking to a regular portion and don’t ask for a second one, no matter how tempting your cooking skills are.
Consider the pool
Another way to stay up to date to your workout schedule is to simply invest in smarter ways of physical activity. Working out should will never be a torture or a mandatory daily task if you learn to work around your own pleasures. Often enough, people over 40 years old are more prone to injuries due to sports thus they tend to become less active in time. Luckily for them, swimming represents the healthiest alternative to work around injuries and improve your body condition. Hitting the swimming pool only three times a week for three months in a row will help you lose weight faster and easier, boost your entire health system, regulate your heart beats, improve blood circulation, increase the volume of your muscles and, overall, help you achieve a sculpted and fully toned body. Not to mention it is the perfect occasion to wear your favorite bathing suits even when it’s cold outside or don’t have enough cash for a glamorous vacay.
Last but not least, try involving other family members in this activity too. If you are used to take your children to swimming classes, it may be a good reason for you to swim a mile as well. Going to the pool with your children also means an easy method to bond with them, observe their behaviors and have a closer relationship.
Cut down sugars
Sticking to your 20’s dietary habits will not get you anywhere good in your 40s. One of the most dangerous aliments in a healthy diet is represented by added sugar. Sugar often turns into toxins and carbohydrates that won’t turn into energy once consumed. Instead, they will add up to your fat cells and also create a nasty addiction. In fact, sugar it is said to be the only legal drug allowed on the market, with over 40% of the population being addicted to it daily. Sugars and artificial sweeteners can contain cancerous elements and lead to a series of nasty health problems. As a general rule, avoid fast foods and junk foods as well as over the counter pastries and sodas. Limit your weekly alcohol consumption and stay away from supermarket sweets. Control your urge of something sweet with healthier choices – fresh fruits (including bananas), dark chocolate or sugar-free sweets. Luckily for you there are a lot of healthier alternatives to sugary products in the form of raw vegan desserts only focused on natural ingredients.
Have more sex
Want to learn how to lose weight after 40 quickly, release tension and get rid of insomnias? Have more sex. A healthy sexual life in your 40s will actually help establish a deeper emotional connection with your partner and will serve you a lot of benefits for your body. Spontaneous or planned, as long as it helps you release tension and try new positions, sex is the easiest way to get rid of extra fats.
The best age is 40 years. This was revealed by a study that asked people aged 65+, at what age they would like to return and the four decades were most of the answers. It makes sense: when the labor consolidation is reached and the uncertainties of youth disappear. The downside is that other things begin to appear. The kilos, for example. No matter if you eat and move as usual: inevitably, after this age, it is no longer so easy to maintain weight much less lose a couple of pounds, something the 20-year-old could get simply by not eating bread for a week. An example of this is that if at 20 years a woman had to workout for four weeks or less to see some weight loss, at 40 she will need at least five weeks. So, weight loss after 40 is not easy. Over time, the trends are installing and fifty just around the corner, hormones are altered making things even more difficult! However, even if you may not get back to the weight you had when you were young, it is easy to lose weight in the long term with daily efforts and a better lifestyle. In this article, we have listed 3 major problems that may keep you from losing weight from age 40 and how to overcome them.
1- Your body undergoes hormonal changes
Largely responsible for the fact that men and women both find it hard to lose or maintain weight after age 40 are sex hormones, namely testosterone and estrogen, respectively.
Men, according to experts at the University of Maryland, naturally have more fat cells in the abdomen than women, making them bulkier. What governs this difference is an evolutionary principle to have always maintained an energy source easily accessible dedicated to hunting and walking for very long distances. However, abdominal fat is one of the main indicators of risk of cardiovascular disease. Hence, testosterone plays a crucial role, because, as a precautionary measure high levels keep the fat build-up this area at bay. But over 40, when the hormone begins to decay, it also decreases their effectiveness in this task, so, a man who already had a lot of abdominal fat will only have more.
Boost your testosterone production naturally. There are several studies that have shown that men who eat diets rich in healthy fats such as monounsaturated and Omega-3 have higher levels of testosterone. So, get enough healthier fats by eating nuts and seeds, fatty fish like salmon and tuna, avocados and olives. But this does not mean that overdo the intake of fat, just make sure that at least 20% 30% of your total daily calories from healthy fats. Also, make sure you receive enough zinc from your diet by eating oysters, beef, crab, poultry, nuts, and seeds, salmon, brown rice, beans, turkey, milk, yogurt, cottage cheese. Zinc is very important for testosterone production but usually deficient in older adults according to the National Institute of Health. In addition limit alcohol intake and perform multi-joint movements such as squat, weightlifting and bench press.
Women, however, have a greater number of fat cells in the hips and thighs, because those are the areas where energy can be accessed faster in the time it is most needed, during lactation. The female body is always prepared for the arrival of a baby, and so, to not take space, large amounts of fat do not deposit in the abdomen. But in the 40s, with falling estrogen levels, the body of the woman stops being ready for a pregnancy, and, therefore, begins to accumulate fat not only on the buttocks and hips but also on the belly. That’s why older women tend to have a swollen abdomen, despite eating as they always have.
It is recommended that women after this age follow a diet rich in foods high in phytoestrogens that help increase the body estrogen production. These are flaxseed, sesame, soybean and soy products, nuts (pistachio and chestnuts), fruits (dried dates and apricots, strawberries, raspberries, and peaches).
2- Your metabolism gets slower
Every time you read an article about diet or nutrition, there are high chances that the metabolism is mentioned. But, do you know exactly what it is? Well, it is the chemical reactions that occur in the cells of your body that transform or convert nutrients from food into the energy you need to live, not just to move and think but even at rest. We need energy for respiration, digestion, making muscle mass, fat storage, the blood circulation… The energy that is “saved” is not used in the body as fat.
The basal metabolism is the minimum energy that the body requires to live when it is at rest. This minimum consumption varies from person to person. The basal metabolism is responsible for two individuals with the same activities and diets do not have the same weight. The metabolic rate is the rate at which the body uses the energy available (or burns calories). In general, the more muscle and less fat your body have, the faster your metabolic rate.
Over 40, metabolism does not help much in this weight loss crusade. Of calories consumed per day, between 70% and 75% are burned in the natural functioning of the body without exercise. But by 40, the picture changes. As we age, metabolism slows to a rate of 5% for each passing decade, so if your body at rest burns 1,200 calories a day at 40 years, it only burns about 1,140 at 50. That is why if before you managed to lose weight by consuming an x amount of calories, today at this age doing the same, you do not get the same results.
Boost your metabolism naturally. For that:
- Eat foods rich in protein (lean beef, fish, turkey, chicken breast, tofu, nuts, beans, eggs, low – fat dairy products) because the body burns more calories when digesting proteins than fats or carbohydrates.
- Eat small meals frequently. It is better to have 5 to 6 small meals a day than to 2 or 3 regular meals because:
a) When you eat only 2 meals, the body having to spend many hours without food decides to save energy.
b) When making digestion the body expends energy, so if you eat several times a day, you have a greater energy expenditure.
- Eat breakfast every day. Eating breakfast should be a golden rule. It is often said that is the most important meal of the day, although all are important, breakfast before one hour after getting up from the bed helps speed up the metabolism because breakfast “wakes up”. Besides the body better regulate blood glucose and insulin and does not feel the need to “save” energy as fat. And if you do not eat breakfast you have a higher risk of devouring the first muffin or chocolate bar that has the misfortune to cross your path.
- Drink at least 1.5 liters of water every day. It has been shown that drinking water each day increases metabolism as the cells need water to perform their functions. In addition, drinking water will help to eliminate toxins more easily.
- Drink green tea. It is not only an unsurpassed source of antioxidants, as shown in several studies, researchers have discovered that it is a great accelerator of metabolism. Also having zero calories (without any additives), you can drink it without moderation.
- Build some muscles. Bodybuilding exercises are not only useful for aesthetic reasons. The more muscle mass you have the more calories your body will need to burn to maintain it.
- Consume some hot spices. Cayenne pepper, for example, has been shown to boost metabolism because it contains capsaicin, a chemical compound that acts positively in metabolic processes.
Important: A slow metabolism may be due to a thyroid problem (hypothyroidism). Thyroid problems are between 8 and 10 times more common in women and increase from the 40 years. The thyroid function is to produce hormones and release them into the bloodstream to regulate metabolism. An underactive thyroid (hypothyroidism) slows metabolism and thus produces weight gain. Regular medical checkups are recommended every five years from 40.
3- You do not exercise or practice sports
It’s a shame that your energy demand has gone down and it is necessary that you increase the physical expense. Well, exercising is “unfortunately” important because as you can see the lack of exercise is linked with the two previous problems. When the three factors are combined, losing weight will be very difficult.
There is no point, at this age, to kill yourself for hours in the gym, because what matters to activate metabolism is the intensity and not time. Walking briskly for 20 minutes has proven to be as effective as doing a moderate pace for an hour. Other studies have proven that enough 10 minutes at maximum intensity on the elliptical for changes in metabolism.
Professor Jennie Brand-Miller member the Boden Institute of Obesity, Nutrition, Exercise and Eating Disorders at the University of Sydney in Australia, recommends the Peak 8 workout, which takes about 20 minutes. Simply choose an activity and then follow this routine: If you choose to run, for example, do the first three minutes of heating or gentle jog, then 30 seconds at high intensity (85% of total cardiac capacity) and then 90 seconds moderate intensity (50% of maximum heart capacity). Then repeat the cycle of 30 to 90 seconds seven times and ends with two minutes of relaxation. This routine burns about 400 calories.
But, as not everyone can do so much daily exercise, just try an activity that you like and you can practice several times a week: biking, dancing, walking, gardening…
Build some muscles. There is one point on which bodybuilders are right: the more you have a large muscle mass, the more your metabolism effectively burns calories. Unfortunately, it’s sad to say that one of the natural tendencies of aging is the loss of muscle and its gradual replacement with grease. So, in order to mobilize all your muscles’ abilities to burn calories, you have to work. How? Buy some dumbbells, a bar, some elastic bands and a few accessories to start exercising. Do some push-ups and squats every day. Start with 10, then the next day you do 15, the next 20 and gradually increase the number. Challenge yourself and make it fun. Other tools that can also help are kettlebells, an exercise ball, and ankle weights. Slowly and gradually, develop your biceps, abs, deltoids, tone your butt, thighs, and legs, and you will have gained great allies in your struggle to prevent weight gain associated with age.
Important: Before you start exercising
If you want to do things right, we advise you, when turning 40, to do a general medical examination so that you have an accurate perception of your physical state. It would not hurt to request an appointment with a sports doctor. If you have not practiced any physical activity for a while, it is recommended to undergo a stress test. This test consists of recording the electrical activity of the heart (electrocardiogram) while you exercise and allows to detect possible cardiac abnormalities. The Ruffier Dickon test is a test that allows evaluating the physical performance. The physician measures the patient’s blood pressure at rest. He takes his pulse and blood pressure after performing a series of 30 squats in 45 seconds. And, finally, he takes the pulse again one minute after having done the inflections of legs.
How to eat to lose weight over 40
We recommend that you always take into account these three factors: quality, quantity, and frequency. Avoid fast food, and eat only foods with adequate nutritional value. Yes to vegetables, proteins and healthy fats (avocado, nuts and extra virgin olive oil). No sugar and refined carbohydrates, such as bread or white rice as much as possible, the idea is not to entirely avoid them, but that they are occasionally consumed.
Important: At this age, women should eat at least 46 g of protein daily and men at least 56 g daily. If exercising regularly, both can eat up to 0.64-0.91 g/lb of body weight according to the Journal of the International Society of Sports Nutrition. So if you exercise regularly and you weight 130 lbs, you can eat up to 118 g of protein daily.
We also recommend that you cover half your plate with fruits and vegetables, one-quarter with protein and another quarter with low GI (glycemic index) carbohydrates, such as pasta, beans or lentils for lunch. This is one of the at least five meals you should consume after 40 years, because as we said few paragraphs above eating 5 to 6 small meals activate metabolism and prevent hunger between meals. It is also recommended that the mid-morning or mid-afternoon snack does not exceed 100 calories.
7 foods to consume for weight loss after 40
1- Water with Lemon
A study found that women who replaced sweetened drinks by water with lemon lost on average 1.3 kg more per year than those who did not make the change. In addition, reducing soft drink consumption improves bone health, preventing osteoporosis, a very common disease at age 40+.
2- Oat Bran Muesli
A study published in the Journal of Nutrition suggests that women who eat a fiber-rich low GI meal such as oat bran muesli or oatmeal at breakfast burn twice as much fat during exercise performed later, compared with women who eat breakfast high in refined carbohydrates.
3- Flax or linseed
Not only rich in healthy fats and fiber that can soothe faster appetite and reduce food intake, some studies have shown it helps you fight the hormonal imbalance responsible for weight gain over 40.
A study in Australia found that the intake of 8-10 units of nuts per day can help you lose more weight and body fat than if you just follow a low – fat diet. It also helps to hold off fat storage and reduces blood insulin levels.
5- Spicy condiments
Not only known to increase metabolism and accentuate caloric expenditure, but a study found that in both men and women after a spicy meal insulin levels are reduced and making fat storage decrease in the body by about 32%.
6- Green tea
Green tea contains a chemical called epigallocatechin gallate or EGCG. This substance increases the metabolism and thus calorie consumption even at rest.
Not only a great source of healthy proteins that boost metabolism, salmon also brings large amounts of vitamin D and calcium to the body, essential nutrients after 40. This not only prevent bone diseases but studies also suggest that women over 50 who take calcium and vitamin D supplements have less weight gain after menopause. Other studies show that without sufficient intake of vitamin D, leptin, a hormone that regulates appetite, can not do its job well.
These seven foods can help lose weight after 40 and also their nutrients benefit health by preventing the development of many diseases. Do not forget that the greater inclusion of such foods as part of a healthy lifestyle, can help maintain a normal body weight, but above all, can significantly improve the length and quality of life.
You may not know when it happened, but your body has changed.
Perhaps you noticed you cannot lose those extra holiday pounds as quickly as you used to.
You may have caught sight of yourself in the mirror and seen a paunchy mid section where there used to be a lean tummy.
It’s possible your wake up call was a scary trip to the hospital, forcing you to realize that you can no longer rely on your youth to stay fit and healthy.
No matter how you decided it was time for a change, you have now joined the countless men and women committed to improving their lives by losing weight after 40.
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.
While everyone is different, metabolism generally begins to slow between the ages of 40 to 50. In your prime, your body typically burned 10 to 15 calories per pound daily with only moderate activity.
By age 50, this total decreases by more than 200 calories daily and continues to decrease throughout the rest of your life.
Your decreasing metabolism makes it harder for you to lose weight after 40, just as it is becoming more important that you stay healthy. As your body ages, your risks of heart disease, diabetes, and other illnesses increases.
However, most doctors agree that the best way to combat these issues is by staying fit and losing unwanted weight.
If you are ready to lose weight then you need to develop an educated approach that will ensure your success. Every body is different and therefore has diverse fitness needs. There is no single plan that will work for everyone.
Your weight loss plan must address your specific nutrition, exercise, and lifestyle requirements. If you study which methods worked for others, it will help you develop a plan that will work for you.
Keep in mind, your first step should be to ask your doctor about your body’s unique fitness needs and to determine at which intensity level you should begin.
Nutrition And Eating Plans
Most people know that a key to weight loss is good nutrition and a strong eating plan. However, it can be difficult to understand good nutrition.
There is a lot of conflicting information out there about the importance of carbohydrates, fats, and protein. However, these three all play an important role in good nutrition.
People who have had the most success in losing weight over 40 use a nutrition plan that includes a careful balance of the right kinds of foods from each group.
Many people include lean proteins in their daily nutrition plan because they give you energy and are low in fat. While you need fat for energy, too much can cause weight gain and decrease metabolism.
Therefore, a good idea is to not eat a meal where more than 20% of the total calories are from fat. This is why leaner proteins are more effective than those with higher fat content.
Men and women over 40 have both had success when they include complex carbohydrates, especially those with a low glycemic index, in their meal plan.
Also, many people make sure their diet is rich with fiber to help your body metabolize food and cleanse your system. Also, it is recommended that you eat foods in their most natural, unprocessed form to get the most nutrients.
Another key to weight loss is to drink adequate amounts of water because water is essential to metabolism and other basic bodily functions. Every success story out there includes ample hydration.
There is a very simple way to determine how much water your body needs.
Take your current weight and divide that by 2, the resulting number is how many ounces of water you need daily. You should add an additional glass of water for every hour you exercise.
Finally, most people who have had great weight loss success will tell you to abstain from alcohol or any substance that does not nurture your body.
Strategically planning your meals is as important as what you eat. Practically every man and woman who has had significant weight loss after 40 practices meal planning. Most switched from 3 large meals a day to 5 or 6 small meals daily.
Your specific meal plan will have to be based on your physical needs and schedule. For example, some people found it easier to eat their carbs earlier in the day; this helped them feel full into the evening.
Other people with a lot of activity throughout their daily schedule found a need to have a complex carb at every meal.
Many experts recommend tracking your meals to make sure you are getting the right nutrients and not too many calories. The more calories you consume, the more work you will have to do to burn them.
However, you should still eat enough so that you slowly and consistently lose weight. This will make you develop life-long good eating habits instead of crash-dieting which often leads to failure.
Finally, some people have had success on very strict diets. Others have been able to give themselves a small treat once a week or so and still lose weight.
Inevitably, you will have to make the decision that is right for you and develop your nutrition plan accordingly.
Develop An Exercise Regiment
If you are practicing great nutrition then you need to develop a great exercise program that complements your efforts. Great exercise is when you develop a well-rounded plan that addresses both cardiovascular fitness and muscle strengthening and toning.
Your well rounded plan should balance cardio, strengthening, and stretching.
Cardio workouts burn calories quickly. If you are new to exercise, many people recommend starting with walking. You can gradually increase your time and distance and work your way into a light jog.
Once you can lightly jog for 30 minutes or more, you should be able to handle any other type of cardio workout. If you are worried about the strain on your joints, many people have had great success with low-impact workouts like swimming and spinning.
Strength training builds and tones your muscles. Muscles get energy by burning excess fat.
The more muscle tone you have, the easier it is for you to lose unwanted weight. While everyone has a different routine, many people who have been successful at losing weight after 40 have developed week-long programs that focus on a different part of the body each day.
This ensures that every muscle in your body gets an adequate workout every week.
Some programs include a day of rest in the middle of the week. Each program should also be coupled with a regular cardio routine.
While not every person who has had weight loss over 40 has used this technique, many recommend adding a yoga-like activity to a workout plan. This stretching helps prepare the body for the muscle building and cardio activity to come.
Also, the relaxation that accompanies this type of activity can help give you the mental clarity and positive outlook you need to pursue and achieve your goals.
To ensure life-long health, it is important that your weight loss plan correct the negative aspects of your life that lead to weight gain and poor fitness.
Lifestyle is where everyone’s needs vary most. Whether it is to spend more time with loved ones, to build self-confidence, or to improve health, everyone’s motivation is unique.
If you use this motivation as the foundation for your weight-loss plan, you will be greatly increasing your chances of success.
Many people who have had significant weight loss after 40 will tell you that they have reduced negative thinking in their life. They believe that having a negative attitude about anything translates to tension, lack of energy, overeating and poor health.
On the other hand, most state that having a positive mental attitude helped motivate them to exercise and eat well.
Let Others Guide You
Losing weight after 40 will probably not be as easy for you as it was at 20 or 30. However, this does not mean that you cannot face this challenge and become healthier than you ever have been.
The key will be to develop a weight-loss plan that is tailored to your body, your schedule, your goals, and your life.
Once again, there is no single weight-loss plan that is guaranteed to work for everyone. The best thing you can do is to study what has worked for others. Use those people as role models to shape your individual program.
The e-book Fit Over 40 is a valuable resource in your quest to lose weight. The author of Fit Over 40 has collected the fitness success stories of 52 men and women at all stages of life past 40.
He also includes his own life journey to fitness after age 40. Studying the nutrition, exercise, and lifestyle changes each of these people made will help you build a weight loss over 40 program that is ideal for you. Click here to learn more…
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The weight loss industry earns over a billion dollars each year in the U.S. mostly from sales of supplements and exercise machinery.
St. Louis, Missouri (PRWEB) October 24, 2012
How to lose weight after 40 is a new guide available online through the Weight Loss Success Plan website. Providing access to this guide is one way that this website is helping those that would like to lose weight to learn about the strategies that could work. This weight loss guide is designed for both men and women that are near the age of 40 or that have surpassed the age and are experiencing weight gain. The natural and healthy weight loss tips and advice that are offered in the guide could help someone to reduce body weight after the age of 40. The guide can be accessed by clicking here.
Natural weight gain can affect the average person that is over 25 according to research. A combination of factors could influence weight in both men and women. The consumption of sugary drinks, high caloric foods and loss of metabolism are some examples of weight gain contributors.
Men that have low testosterone could be twice as likely to gain weight according to published data. The how to lose weight after 40 guide that is now available through the Weight Loss Success Plan website includes helpful information to help prevent weight gain as well as information to help control it.
The weight loss industry earns over a billion dollars each year in the U.S. mostly from sales of supplements and exercise machinery. This is according to retail data. Both men and women equally contribute to the dollars spent buying products or solutions to help aid in weight loss.
The series of new guides accessible from the Weight Loss Success Plan website are geared toward providing alternative resources for men and women to lose weight as adults. The metabolism changes, lifestyle chances and other factors included in healthy weight loss are put into these guides.
The comprehensive research and development that has been put into the WeightLossSuccessPlan.com website as well as the accessible guides is one way that is now being used to help deliver the message of healthy living to the public.
A full support system is provided for those that can access the new guides available by an expert team of dietary researchers. Updated information is provided to help encourage weight loss for men and women aged 40 and over as well as individual weight loss strategies.
About Weight Loss Success Plan
The Weight Loss Success Plan website is one online resource that provides access to healthy living guides and exercise programs to help those struggling with weight loss. The ability for men and women to become educated about why weight gain happens and what options are available apart from medical intervention are some of the strategies that are offered. By giving access to constantly updated information, the Weight Loss Success Plan website is helping more people online to get the weight loss help that is desired fast.
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