How TO LOSE WEIGHT AFTER AGE 40, THAT ARE NOBRAINERS
Many women experience weight gain around age 40, there are ways to embrace and mark the milestone as the beginning of the best years of life.
Why am I gaining weight at 40?
Women begin to experience unintentional weight gain despite no dramatic change in eating habits or exercise. The weight gain is due to hormonal changes and a slowing of metabolism. It is the presence of too much estrogen and too little progesterone that causes weight changes and redistribution of weight. Women will notice a gain in abdominal fat, breasts and thighs.
What are the changes required in the diet and exercise regime at 40?
A woman in her 20’s she could sit and eat a pint of ice cream, munch on a bag of chips, and not gain weight, that is not a reality in her 40’s. Many times women wonder why they have gained weight when they have not changed their eating habits. Reality is that women HAVE to eat differently starting in their 40’s. Eating balanced, healthy meals rich in fruits and vegetables will help.
Stretching and yoga, along with cardio fitness, will help boost metabolism. And, healthcare providers recommend that women exercise 30 to 40 minutes a day, five times a week.
What diet changes help lose weight after 40?
1.Fruits and vegetables
Fill half your plate with them at every meal. Produce tends to have more nutrients and less fat and calories than meat, dairy products, or grains. And it may help you feel satisfied, even if you eat less. Fresh fruits, like apples and berries, are also great in place of high-fat or high-sugar snacks.
2. 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.
3. 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.
4. Cook Healthy Meals
A lot of extra fat and 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. This is good advice at restaurants, too: Skip foods that are fried or that come in creamy sauces.
You tend to be less active as you get older, and 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 and tracking your calories with a food diary or an app can help you eat less.
6.Eat slowly and Mindfully
When you’re busy with work, kids, and life, you can be tempted to grab food on-the-go or multitask through a meal. But you’re more likely to overeat -- and be hungry again soon after -- if you don’t focus on your food. Sit down for meals and 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.
7. Stay off 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 and raise your risk for diabetes.
8. Cut Back on Alcohol
A glass of beer or wine is about 150 calories, and that can add up if you drink often. Plus, alcohol can make you hungry, so you may eat more while you drink.
9. Add fish to your diet
Want to see those numbers on the scale get smaller? Try adding some fish to your meal plan. Research published in Obesity Reviews reveals that adding some omega-3s to subjects' diet helped them lose more weight, keep it off longer, and limit those nagging hunger pangs. For women over 40, omega-3-rich fish, like salmon and tuna, are a particularly good choice.
10.Boost the Calcium in your diet
Want to maximize your fat-burning potential after 40? Start by making sure you're getting plenty of calcium in your diet. Even better, increasing your calcium intake can help increase the strength of your bones, reducing your risk of a fall or fracture.
What is the exercise regime to follow after 40?
Make Time for Exercise
Between desk jobs, commutes, and family activities, many 40-somethings don’t have a lot of free time to work out. But it’s important -- for your weight and your overall health -- to fit in at least 2 1/2 hours of moderate physical activity (like brisk walking or light yard work) every week. Pencil times into your calendar, and make them a priority.
Build Muscle by WEIGHT TRAINING
People naturally lose muscle after 40, especially women after menopause. Because muscle burns more calories than fat, this can slow down your metabolism and make it harder to shake those stubborn pounds. Strength-training exercises -- lifting weights or doing bodyweight exercises, like push-ups and squats -- at least twice a week can help you keep those muscles
HIIT-What Is HIIT?
While “hard work, short rests” is the essence of HIIT, there are five main variables that can change the nature of your HIIT workout massively. The first two are your work and rest durations. Working for 40 seconds and resting for 20 is significantly different from resting for 40 and working for 20, with longer work periods generally being better for improving endurance and shorter ones better for power.
Then there’s the intensity of the work periods. With HIIT you need to be pushing hard to get the most benefit from it, and it’s also important to try and maintain a consistent level of effort across the work periods. That means it’s not just about going all-out because you won’t be able to sustain it across the workout.
You need to know your target heart rate or understand the rating of perceived exertion (RPE. Rate the latter out of ten and try to keep the effort constant across every interval.
The fourth variable is the type of rest you do – are you stopping completely or engaging in active recoveries, like pedaling slowly on an exercise bike? The latter can help flush out lactic acid ahead of your next work period.
Lastly, there’s total volume, as in how many intervals you do. It’s easy to do too much with HIIT, which ends up being of no real benefit because by the end of the workout you’re unable to maintain the intensity. As a rule, start with low volume and go as hard as possible. When it feels easy, add a round or two, but drop the RPE slightly.
That’s just about it. There aren’t any hard and fast rules when it comes to HIIT in terms of the type of exercise you do. It can be done with bodyweight moves, cycling, running or weights, just as long as you’re able to do it at a high intensity.
4.Taking a daily walk
Adding a daily walk to your routine means you've taken the first step toward achieving a healthier weight. Middle-aged and senior women have an increased risk of hip fracture, but staying active can help you burn more calories and lower your chances of suffering an injury. Research suggests that regular exercise can reduce a person's risk of osteoporosis, and shaving off those extra pounds means you're putting less strain on your joints, making it easier to prevent a fall that can keep you sidelined.
Yoga uses many weight-bearing exercises like the plank, eagle (single-legged squat) and the warrior pose which can create a burn with the best of them and improve muscles in your legs, core, and shoulders for a great, low impact, total body workout. Yoga offers a series of stretches for our legs, hips, shoulders, hands, and back that have proven to improve muscle flexibility and joint range of movement.
Get Good Sleep and Don’tstress
All kinds of things can mess with your sleep after age 40 -- health problems, stress, medications, and, for women, menopause. But 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 and settle into a regular routine.
Stress can make you more likely to binge on unhealthy food, and 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.
What Supplements help weight loss after 40
Studies have shown that taking Omega 3, Vitamin D and calcium supplements can increase metabolic rate after 40 years and boost weight loss.
Now that you have this great resource, you are all set to start your weight loss journey. Do keep us posted by adding your feedback in the comment section. Good luck Girls!