EXPERT WEIGHT LOSS TIPS FOR WOMEN OVER 40
In one of our earlier articles, we found that it is natural to find it difficult to lose weight after the age of 40 due to myriad of changes that happen at the biological, physiological, and psychological levels. Lets learn some more expert tips on how to lose weight in your 40s.
Approaching weight loss at that age requires a concerted effort that takes into account the complexities of a 40-year old body and the attached lifestyle. That’s why we curated these 17 tips and tricks for effective and quick weight loss for women over 40.
1. LIFT WEIGHTS
By the time we reach 40, the body loses a bulk of its muscle mass due to degeneration and poor diet. A lower muscle mass can mean that the body is gaining fat instead of muscles leading to unprecedented weight gain. Additionally, lower muscle mass reduces strength in the body reducing the ability to exercise causing further weight gain.
The best way to build mass again is to life weights, and not just those light pink dumbbells but the heavy ones. Yes, you need to get serious about strength training otherwise you might find it extremely difficult to lose weight in later years. Don’t worry the additional muscle mass wouldn’t give you a bulky look but make you look leaner and fuller.
If you do not prefer to visit a gym, then you can try Tabata workouts from home. They do not require any equipments and yet they are very effective.
2. EAT REAL FOODS
You might have heard this again and again, but giving up all synthetic, processed or junk food, can improve your life longevity and quality. Make your life simpler and go for clean foods, give your body a break.
Include more vegetables and fruits in your diet– go organic if possible! Vegetables and fruits are loaded with essential nutrients and fiber that improve bowel movement and helps you stay full longer.
In addition, focus on adding fat-heavy dairy products that will give you the necessary Calcium, Protein, and healthy fats!
Processed and junk foods typically contain large amounts of sugar and/or trans-fats both of which lead to significant weight gain and reduces the body’s insulin sensitivity.
3. CHANGE YOUR EATING PATTERN
You could probably finish an entire pepperoni pizza in one-seating and you could finish a six-pack without a burp back in the day, but things have changed. Neither can your body sustain it any longer nor does it merit to anything any longer.
Our eating patterns of the 20s and 30s create a strong habitual eating behavior. We continue this behavior in the 40s thinking the body can still take the same. But, it is not true.
Change your eating pattern. Control your portion sizes. Do not over-fill yourself. Instead of eating three large meals, eat multiple mini-meals.
Also, eat only when you naturally feel hungry. Don’t eat just because it’s a certain time or it is what your normal meal portion looks like. Eat only what you need, not what you want.
4. Deal with Stress Better – (PRACTICE MIND FULLNESS)
The 40s typically start the age of responsibilities. You have reached a certain stage in your career where you’re burdened with more responsibilities. Your kids have grown up and there’s new problems creeping up every other day at school or studies. You are strained for time and health takes a back seat. Stress takes over.
Stress not only increases the production of Cortisol which reduces body’s insulin sensitivity but also encourages unhealthy eating. At such a scenario, weight loss can be extremely difficult and thus it becomes extremely important to reduce stress.
Engage in meditation, yoga or any other program of your liking. Exercise is another great stress buster. But live more mindfully to focus on what you eat and control your eating patterns. Learn how living mindfully helps you lose weight here.
5. HEAL YOUR METABOLISM
The biggest drawback of turning 40 is that strong hit on metabolism. If your mechanism to convert food into energy has slowed down, it is impossible to get rid of excess calories no matter how much you wish it.
Revitalize your body to boost your metabolism and give up unhealthy eating habits. Start afresh at 40, a mid-point of sorts, and pledge to live the second half more healthy.
6. TAKE NUTRITIONAL SUPPLEMENTS
With a slowed metabolism, absorption of essential nutrients gets more difficult. Thus the body’s ability to meet all requirements through regular meals gets challenging.
At 40, the body’s need for calcium, Vitamins, omega-3 fatty acids, and protein increases considerably, as in a deficiency of any can lead to serious diseases in the long run. So, it’s a good idea to take supplements for these essential nutrients. Do consult with your doctor on dosage and how to mix it with any existing medication.
7. Engage in Mild Exercises (such as Long Walks, Yoga) Diligently
At 40, the body might not support you on hardcore workouts or rigorous exercises. As such it is important to shift your workout pattern to more subtle ones.
Long walks can do a world of good to beat the stress and clear your mind while you burn oodles of calories. Additionally, it stretches the primary muscles that don’t get any workout throughout the day.
Yoga is another great exercise that you must try. No need to do the hardcore gymnast-style asanas. Simple asanas such as kapaal-bhaati, hathasana, surya-namaskara, phullana-pranayama, will help you lose weight while reducing stress and improving your focus and concentration.
8. Catch More Zzz’s
Between work, taking care of children, and managing the household, sleep can take a serious backseat. Note that lack of sleep can lead to serious weight gain. (Find out how)
Make sure you are getting at least 8 hours of sleep every day to ward off excess calories and reducing stress. (Find out if you are getting sufficient sleep or not here)
9. Eat More Healthy Fats
Besides fruits and vegetables, load up on healthy fats. Focus on foods such as fish, avocados, egg-whites, and high-fat dairy products. These foods are loaded with calcium, omega-3 fatty acids and unsaturated fats that help in weight loss and regulating good cholesterol.
10. Detoxify Your Body
Years of abuse and unhealthy eating and drinking might have stored heaps of toxins in the body. A strong liver and kidney might have helped you thus far but at 40 these organs do not operate as they did in their prime.
Thereby, it is important that you facilitate the body’s detox program. Green tea is your miracle drink. They are loaded with anti-oxidants which facilitate improved detoxification.
11. BE MORE COMMITTED
This should get easier as you move at 40s. You are wiser and more strong-willed. Make small changes in your lifestyle to ensure long-term weight loss and be extremely committed about them.
Show up for workout and eat well everyday in order to live well forever. Make workouts and healthy eating a part of this new found lifestyle.
12. DO A SUGAR DETOX
The biggest reason for weight gain is the excess consumption of carbohydrates, which reduces the body’s ability to burn excess fat.
Our current eating habits is designed around carbs and sugars. Although carbs and sugars do provide immediate energy, it eventually leads to insulin resistance and can lead to excess weight gain as the body keeps storing excess calories as fat.
Additionally, you need to eat 225% more food to derive the same amount of energy from carbs than when you eat healthy fats or proteins. So, your body eats more food to produce the same amount of energy. More food means more waste products and the more burden on the entire digestive system.
Focus instead on eating more vegetables, lentils, lean meats, eggs, and fish in your meals. Cut down on any carbs that go along with it in the form of bread, rice, pasta or pizza.
13. REDUCE YOUR CALORIE INTAKE
Usually the body’s requirements at 40s reduces considerably compared with what it is during 20s or 30s. Additionally, with reduced activities the body doesn’t need much energy any ways.
Thereby, it is important you reduce your calorie intake accordingly. Typically, the body needs at least 10-15% of less calories, so cut down on the amount of food you eat.
With age you can be more responsible with what you eat. Just make minor changes such as skip the sides or avoid the breads to reduce a few hundred calorie intake easily.
14. STAY HYDRATED
As you grow older the body gets dehydrated easier but your need for fluids increases. Ensure you drink at least 3 gallons (8-10 glasses) of water everyday. Yes, you might have to make more trips to the bathroom but believe us your organs will thank you later!
Also, drink more coconut water, which is loaded with vitamins and minerals. It is a great way to replenish supplements and reduce your appetite.
Yes, weight loss can get difficult as you enter the 40s but it doesn’t mean that it can not happen. Simple minor changes in daily lifestyle combined with a wiser outlook in life can mean a fresh start for the second half of your life. Do try the above tips to help you in your weight loss journey.