7 Top ways to lose weight after 40

We all know that losing weight after 40 is more challenging than it used to be. Your metabolism slows down, your schedule gets busier, and those stubborn pounds seem to stick around no matter what you do.

As we age, our bodies change, so we must change our approach to staying healthy and fit. The good news is it's possible to shed those extra pounds and feel great, even if you're over 40.

Here, we will explore the 7 top ways to lose weight after 40. These aren't quick fixes or fad diets—they're practical, sustainable methods that work with your changing body.

Let's jump in and discover how you can look and feel your best, no matter your age!

1- Prioritise Strength Training

As we age, we naturally lose muscle mass. The problem? Even when you're just sitting around, muscle burns more calories than fat. So, less muscle means a slower metabolism.

Weight training or bodyweight movements don't just develop muscles; they also speed up your metabolism. Instead, you will build prime, toned muscles that continue burning fat even when relaxing.

So, try to do strength training sessions 2-3 times weekly. You can start small – even 15-20 minutes counts! Try exercises like squats, push-ups, or dumbbell rows.

2- Focus on Nutrient-Dense Foods

When you're trying to shed weight after 40, it's not just about eating less – it's about eating smarter.

So, it's important to consider nutrient-dense foods as the superheroes in the food domain. It's loaded with vitamins, minerals, and other great nutrients crammed into a few calories. This implies that you can consume certain amounts of food and still avoid taking up a lot of calories.

So, what's on the menu? Include colourful vegetables such as green leafy vegetables, bell peppers, and sweet potatoes. Do not avoid fruits—berries in particular. Consuming high-protein foods such as chicken, fish, and beans is also necessary. Additionally, whole-grain foods and healthy fats in nuts, seeds, and avocados should be part of your diet.

3- Manage Stress Levels

Life after 40 can be stressful! Stress can creep up on you between work and family. When you're stressed, your body pumps out a hormone called cortisol. A small amount is OK, but too much can cause your body to retain fat, particularly in the middle.

So, what can you do? It's all about finding ways to chill out that work for you. You could take a relaxing bath, walk in nature, or do yoga. Deep breathing exercises can work wonders and only take a few minutes. But the key is to make stress management a regular routine.

4- Optimise Sleep Quality

When losing weight after 40, getting good quality shut-eye is a big deal. When you don't sleep enough, your body gets out of whack, messing with the hormones that control your hunger and fullness.

So you feel hungrier than usual and crave all the wrong foods. You also won't have the energy to work out or prepare healthful foods when you're exhausted.
So, how much sleep do you need? Aim for 7-9 hours a night. Here are some tricks to help you get there:

  • Keep a schedule: Even on the weekends, try to go to bed and wake up at the same time every day.
  • Create a bedtime routine: It could be reading a book, listening to calm music, or doing light stretches.
  • Make your bedroom a sleep heaven: Keep it cool, dark, and quiet.
  • Cut back on screens before bed: Sleep quality may be affected by the blue light emitted by phones and tablets.
  • Watch what you eat and drink: Avoid heavy meals, coffee, and alcohol right before bed.
  • Mindful of what you eat and drink: Try to avoid big meals, caffeine, and alcohol close to bedtime.

5- Stay Hydrated

Drinking enough water is the ultimate secret that will unlock your path to weight loss. It can make you full, raise your metabolic rate, and even assist your workouts. Perhaps just try putting a water bottle next to you all day long.

If plain water becomes bland, add lemon slices or cucumber for taste. Occasionally, when you feel the urge to eat, you may just be thirsty. So, next time you crave that snack, take a glass of water instead and see if that helps.

6- Watch Your Portions

Being conscious of portion sizes may go a long way. As we age, our metabolism rate reduces, so we might not require the large meals we used to eat.
To control your portion size, the following tricks can help you:

First, try the plate method. It's super simple: Fill half your plate with colourful veggies, a quarter with lean protein (like chicken, fish, or beans), and a quarter with whole grains or starchy veggies.

Here's another nifty trick: use smaller plates. It may sound too simple to work, but it does! When your brain sees a full plate and thinks, 'Wow, that's a lot of food!' even if it's less than you'd put on a bigger plate. It's like a magic trick for your eyes and stomach. Remember, this isn't about depriving yourself. It's about finding that sweet spot where you're satisfied but not stuffed.

7- Balance Hormones Naturally

Our bodies undergo some changes as we age, which is related to our hormones.
For women, perimenopause and menopause can throw things out of whack. And for men – testosterone levels can start to dip, too. These changes can mess with our metabolism, energy levels, and even where our bodies like to store fat.

But there are some simple things you can do to help balance those hormones naturally:

  1. Get your full sleep: Good sleep is like a reset button for your hormones.
  2. Move your body: Exercise isn't just for burning calories. It helps balance hormones, too.
  3. Manage stress levels: Find what works for you – maybe meditation, yoga, or just taking a few deep breaths when things get hectic.
  4. Cut back on sugar: It can mess with your hormones. Try swapping sugary snacks for fruit or a small piece of dark chocolate.
  5. Consider adding some supplements: Vitamin D, omega-3s, and magnesium can help balance hormones.

You may like to read: 10 Superfoods To Add to your Diet For Better Health

Final Remarks

Losing weight after 40 might seem tough, but it's doable with these smart strategies. Remember, it's not about quick fixes or extreme diets - it's about making sustainable changes that work for you. Focus on building strength, eating nutritious foods, managing stress, getting good sleep, and balancing your hormones. Most importantly, be patient and kind to yourself.

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