7 Best Weight Loss Tips After You Cross 40
After crossing the age of forty, our body usually increases the chances of gaining weight, especially around the belly where fats are easily stored. The main reasons for this are the change of hormones in the body, slowing of metabolism and loss of muscles.
Muscles play an important role in the metabolic process. “The more muscles, the faster the metabolism and the fewer muscles, the slower the metabolism.” When the metabolic process slows down in the body, it burns fewer calories and it slows down your weight loss process significantly.
However, despite all these reasons it is very possible to lose weight after 40. Well, it is not easy to lose weight at any age. It requires hard work and sacrifice. Losing weight after the age of 40 can be quite challenging but not impossible. Just keep in mind that at the age of 40, weight-loss approaches can be significantly different.
7 Weight Loss Tips After You Cross 40
Below we have given the best ways to lose weight after 40.
#1 Reduce Carbohydrate Intake But Don’t Stop
It’s a common myth that to lose weight you must starve, give up the means, and stop taking carbohydrates. Never do that. Because carbs are fuel for the body, and its entire food sources such as fresh fruits, whole grains, and potatoes are rich in vitamins, minerals, fiber, and antioxidants. Too much reduce in carbs intake can deprive your body of important nutrients which can have unwanted side effects like constipation, fatigue, and mood swings, etc.
But after the age of 40, your daily carb requirement drops. So it makes sense, to take high-quality carbohydrates and do them as a small add-on, not the main part of your meal.
For example, while eating dal-rice or dal-roti, decrease the amount of rice/roti and increase the quantity of dal in your meal.
#2 Reduce Alcohol Consumption
After crossing the age of 40, we must have to think about our alcohol consumption. Research shows that alcohol’s impact on our body is quite tricky because in moderation it can actually support weight management.
But the biggest challenges with alcohol is how to drink it in moderation, what is the limit of moderation. So here we make it clear to you that moderate consumption of alcohol means taking a glass of red wine or a small peg whiskey two or three times a week in normal health condition. But generally, alcohol intake is not easy to check.
If you often drink half a bottle of alcohol every time, then it won't be good for your health, mainly when you have crossed 40 Because alcohol endorses fewer inhibitions and stimulates appetite. Means, you can eat more than you need. Another important health side effect is that after drinking alcohol, breaking it becomes the top priority of the body. In such a situation, your body is busy breaking down alcohol instead of burning foods.
Last but not the least, too much alcohol intake disrupts sleep and healthy sleep is directly related to metabolism, weight management, and belly fat accumulation.
If you can’t stop it completely, consider a specific drinking tactic such as limit it to weekends only or take only one peg per day.
#3 Check On Your Stress Level
Stress can cause a high level of a hormone called cortisol in the body, which can increase appetite. The more you eat, the more fat is stored in and around the belly.
So, stress can also be a reason for weight gain. That’s why start doing yoga and meditation. This will not only give you peace of mind but will also help with weight management and high blood pressure, diabetes and psychological conditions.
#4 Take Care Of Sleep Too
“Sleep is also an important contributor to weight loss.” Yes, you are reading right. Many people don’t know the importance of sound sleep. As we get older, work and family commitments increase our stress levels and thus we learn to compromise our quality sleep.
Many studies have shown that a person who is sleeping less has a higher secretion of hormones with more hunger, which usually causes the body to over-eat. It has also been found that sleeping well, burning a good amount of calories.
Apart from this, due to insufficient sleep, we may have to struggle a lot to perform daily tasks properly and in such a situation, the extra effort to lose weight will be far away. Therefore, we recommend that you try to get quality sleep every night, regardless of your busy lifestyle and schedule.
#5 Avoid Sugar And Sweetened Beverages
Reduce the intake of sugar-sweetened beverages after crossing 40 because sugar-sweetened beverages such as soda, sweet tea, and artificial fruit juices contain liquid fructose, which can increase weight and belly fat.
That is why after 40, reducing the intake of cold drinks and artificial juice will prove beneficial. If possible, reduce the amount of sugar in tea and coffee as well.
#6 Don’t Forget To Detoxify Your Body
Our body accumulates various types of toxins due to the external environment and many other reasons. These toxins can hinder our metabolism. However, our body already has a cleansing system which helps in removing toxins from our body.
Drinking a lot of water daily, incorporating fermented food products into your diet, taking a steam bath, etc., to detoxify the body naturally.
Proper detoxification of the body is helpful in strengthening your immune system, keeping the digestive system well and normalizing the metabolic process which will be favourable for you to lose weight healthily after 40.
#7 Regular Exercise
Burning calories is required to lose bodyweight, calorie burn will occur only when our metabolism is good and our metabolism depends on our muscle mass. So, in the end, you can say "the more muscles, the faster your metabolism"
The most effective way to build muscles is strength training. For this, you can either join a gym or follow the online video training on YouTube at home. Strength training means weight lifting and bodyweight exercise.
You can start lifting weights with dumbbells. If you find trouble in lifting weights, then you can start by doing simple bodyweight exercises like push-ups, squats, pull-ups etc. These exercises should be done for about 60mins at least thrice a week.
Along with gaining strength from exercise, you will build more muscle and burn extra calories too.
“Any task feels like a difficult task at first and the biggest obstacle is only in the beginning.” But when you start following the above methods, you will gradually become accustomed to these habits. So guys don't be disappointed, you can still be fit after 40. All you need is” the right mindset and the right approaches mentioned above.
So guys don't be disappointed, you can still be fit after 40. All you need is the right mindset and the right approaches stated above.