HOW TO LOSE WEIGHT
OVER 40
AGE MATTERS
If you’re over 40, you may have noticed
that it’s easier to gain weight & harder to lose it than it used to be.
Changes in your activity level, eating habits
& hormones & how your body stores fat all can play roles.
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Don’t Skip Breakfast
- Experts recommend a healthy morning meal like oatmeal or whole wheat toast with fruit.
- It can help curb that mid-morning hunger that leads you to grab something unhealthy
on-the-go or overeat at lunch. - Small meals or snacks every few hours can keep your appetite in check all day long.
Fruits & Vegetables
- Fill half your plate with them at every meal.
- Produce tends to have more nutrients & less fat & calories than meat, dairy products,
or grains. - It also may help you feel satisfied, even if you eat less.
- Fresh fruits, like apples & berries, are also great in place of high-fat or high-sugar snacks.
Eat Less at Night
- If you get most of your daily calories at lunch (before 3 p.m.), you might lose more weight
than if you have a big meal later. - But the most important thing is still what you eat, not when.
Cook Healthy Meals
- A lot of extra fat & calories can come from the way you prepare food.
- Instead of frying food or cooking it in butter or lots of oil, try grilling, baking, or broiling.
- Skip foods that are fried or that come in creamy sauces when ordering at restaurants.
Food Diary
- You tend to be less active as you get older so you may need a few hundred calories less
than you used to. - To lose weight, you may need to cut your calories back even more.
- Smaller portions & tracking your calories with a food diary or an app can help you eat less.
Pay Attention
- When you’re busy with work, kids & life, you can be tempted to grab food on-the-go or
multi-task through a meal. - But you’re more likely to overeat & be hungry again soon after if you don’t focus on your
food. - Sit down for meals & tune in to what’s on your plate not what’s on your TV or computer
screen. - That helps your brain realize when you’ve had enough.
Stay Away From Drinks with Sugar
- If you drink sugar-sweetened coffee, tea, soft drinks, or energy drinks, switch to water or another zero-calorie beverage.
- Your sweet drinks have lots of added sugar, which can make you gain weight & raise your
risk for diabetes
Cut Back on Alcohol
- Beer bellies aren’t always caused by booze.
- But a 'spare tire' is common in middle age & alcohol can have something to do with it.
- A glass of beer or wine is about 150 calories & that can add up if you drink often.
- Also alcohol can make you hungry, so you may eat more while you drink.
Make Time for Exercise
- Between desk jobs, commutes & family activities, many 40-somethings don’t have a lot
of free time to work out. - But it’s important for your weight & your overall health to fit in at least 2 1/2 hours of
moderate physical activity every week.
1. Like brisk walking
2. Light yard work
3. Walking up & down the stares in your house
4. Pencil times in to your calendar & make them a priority.
Build Muscle
- People naturally lose muscle after 40, especially women after menopause.
- Since muscle burns more calories than fat, this can slow down your metabolism & make
it harder to shake those stubborn pounds. - At least once a week can help you keep those muscles:
1. Strength-training exercises
2. Lifting weights
3. Body-weight exercises like push-ups & squats
Don’t Stress
- Stress can make you more likely to binge on unhealthy food & it makes it harder for your
body to break down fat. - Try yoga, deep breathing, meditation, going for a walk, or reading a good book.
- Stress relief is different for everyone, so find what works for you.
Get Good Sleep
- All kinds of things can mess with your sleep after age 40:
1. Health problems
2. Medications
3. Menopause (for women)
4. Stress - Most people who don’t get good-quality sleep are more likely to gain weight.
- If you skimp on sleep because you’re busy or stressed, try to change your habits & settle
into a regular routine.
Have Your Thyroid Checked
- If you eat healthy & exercise regularly & still can’t lose weight, your thyroid might not be
working like it should. - This happens in about 5% of people & it's most common in women & people over 60.
- In addition to weight gain, it can also cause fatigue, joint or muscle pain & depression.
- Medications can help, so get it checked if you think it might be an issue.
Get Support
- For many people, it’s easier to lose weight with others than to do it alone.
- You might:
1. Enter a weight-loss contest at work
2. Join a group on social media
3. Ask a friend to go for early-morning walks or classes at the gym
4. Friends who share your goals can help keep you accountable & help you make progress.
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