When we reach the late 30s, our body naturally gains weight very easily. Losing weight after 40 is very difficult but not impossible. That’s why most people search for how to lose weight after 40. Changing eating habits, activity level, hormones and how the body stores fat can play a vital role. But there are few simple and effective ways that can help you to lose weight after 40. Let’s take a look at some best ways for how to lose weight after 40.
How to Lose Weight After 40
1. Eat Fruits and Veggies
Fill half plate with fruits and veggies at every meal. These foods have less fat and calories with more nutrients than grains, dairy products or meat. Even if you eat less, you will still feel satisfied. Fresh fruits such as berries and apples are the best replacement for high sugar or high-fat snacks.
2. Never Skip Breakfast
A healthy breakfast such as whole wheat toast or oatmeal with fruit is best for weight loss. IT prevents you from overeating at lunch by curbing the mid-morning hunger. Snacks or small meals in every few hours can help to maintain appetite in check all day long.
3. Be Gentle at Dinner
Consuming most calories at lunch can help you lose weight effectively. If you are eating heavy meals at dinner, you are going to end up with weight gain. So, be gentle at dinner and eat less at night. So goodbye to late night hunger and don’t eat after dinner.
4. Prepare Healthy Meals
Extra calories and fat come from the way we prepare food. Don’t fry food or cook in butter or oils. Replace them with broiling, grilling, and baking. Go with the same choice at restaurants. Select grilled foods instead of fried foods with creamy sauces.
5. Never Make a Second Trip
As we get older, naturally we become less active. It is essential to cut more calories than you used to lose weight. Smaller portions and calories tracking with an app or food diary can aid you eating less.
When you are busy with kids, work, and life, you normally don’t pay attention to your food. It results in overeating and ever more hunger in quick time. Pay proper attention to your meals and focus on what you are eating. It helps brain realizing when you are full.
7. Say no to Soda
Don’t drink sugar-sweetened soft drinks, coffee or energy drinks. Replace them with water or zero-calorie beverage. The sweetened drinks contain tons of added sugar which leads to weight gain and can cause diabetes.
8. Say Good Bye to Alcohol
Alcohol is one of the prime reasons for weight gain and mother of few life-threating diseases. Do drink alcohol even if you are young. After 40, if you are prone to drinking, you may gain extra weight and also suffer from serious health problems such as diabetes, liver failure, and kidney failure.
Between family activities, commutes, and desk jobs, most people don’t have the proper time for workouts. But regular exercise is very important not only for your weight but for overall health. A brisk walk or light yard work every week can be good choices. Swimming, jogging, and cycling are also best options. Make a proper schedule for your workouts.
10. Try Muscle Building
Naturally, most people lose muscle after 40. The cause is very common in women after menopause. Muscle burns more calories than fat which can slow down metabolism. Weight lifting, strength training workouts or body weight exercises such as squats and push-ups at least two times a week can be best to maintain and build muscles. Check out the best foods for muscle building.
11. Don’t Stress
Stress can lead to binge on unhealthy food. It makes it tougher for the body to break down fat. Try deep breathing, yoga, reading good books, going for a walk or meditation. Remember stress relief is different for everyone, so try to find the best that suits you.
12. Get Quality Sleep
Various things can cause sleeplessness after 40 such as stress, health problems, medications and menopause for women. People who don’t sleep properly gain more weight. Get proper sleep to lose weight. If you are unable to sleep, change your room, habits, and timing.
13. Have Your Thyroid Checked
If you are exercising properly and eating healthy but still unable to lose weight, you may have a thyroid problem. The case occurs in only 5% of people but it is common in people over 60 and in women too. It can also cause muscle or joint pain, depression, and fatigue. So it is wise to check thyroid and treat it properly with medications.
14. Get Support
Many people find it difficult to lose weight alone. If you are one of them then you can join a weight loss contest, social media group or ask your best friend for a morning or evening walk or gym classes.