Once you hit forty, your metabolism slows down by 5% every ten years of your life which means that taking into account an average. You may have to cut down at least 100 calories from your diet to be fit and healthy. But! Since it’s not feasible to start calculating how many calories you eat every day, you can observe other easier ways to stay in shape. Here are 12 methods to remain thin and lose weight after forty.
More often than not, in their enthusiasm to lose weight and be fit, many over forty end up doing the wrong exercises. If you are hitting a gym, talk to a trainer who will tell you what you should or should not do. Besides a regular bout of 30-minute cardio, you need to boost up your metabolism where resistance exercises would benefit you most. Try and put in at least 3 to 4 resistance sessions weekly involving workouts like crunches, step ups, pushups, bird dogs and clams. These will also work out your muscles which is every important and also burn calories.
Walking everyday is an amazing way to increase metabolism, de-stress and keep fit.
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Forget about those miracle cures and methods that show you how you can lose weight in a week or three days as it isn’t possible. There is no magic involved in slimming down and it is a result of commitment and work. You should set a goal of 1-2 lbs per week which is enough. Don’t get all stressed out over your weight as Rome wasn’t built in a day. Along with losing weight, your other main priority is to be healthy and that can be achieved by a healthier lifestyle that includes a good diet and exercise.
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If you have been prescribed vitamins by your doctor, don’t neglect them but take them on time. The human body requires different nourishment according to age and stages in life. Women over 40 need a sufficient dose of calcium, Vitamin b-12, Omega 3, vitamin D and probiotics in a diet. Much of these can be gained from healthy foods such as Fish(for vitamin D and omega3), yoghurt, milk, lean protein like turkey or chicken breast, Bananas and avocados for potassium, almonds and milk for calcium. However, many of us can’t really get enough to eat because of work and family in which case, supplements are the next best thing. Moreover for a healthy dose of vitamin D, take a walk in the park when on a break, but be sure to wear sunscreen too.
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Trying to maintain discipline in your daily routine can do much for your health. A regular schedule where you eat on time, sleep on time and exercise on time helps your body adapt to a routine and remain stable. Skipping meals such as breakfast is dangerous because it makes your metabolism go haywire. This signals your body to store calories instead of burning them to lose weight.
Breakfast for people over forty is essential after a long fast. It also can keep you satiated during the day when you are too busy at work to grab a bite to eat. But! Even at work, always keep some healthy snacks available like nuts that give you fiber and keep you satiated.
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Sleep isn’t just important to your health; it is also good for skin and reduces the speed of ageing. Sleep well and watch your face glow in the Morning, sleep badly or not at all and pouches as well as dark circles under eyes show up. It has been proved by research that sleep contributes to weight loss and lack of sleep impairs brain function and degenerates brain cells resulting in fogginess, poor focus, poor short-term memory and lack of concentration. Of course irritability and lethargy are also huge problems resulting from lack of sleep.
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This may sound surprising as you may have assumed that heat makes you lose weight like saunas but that isn’t so. Cool temperatures can also help you burn fat while you are at rest or sleeping. The body has to work to stay warm and this activity is what burns calories to generate heat. It is brown fat that helps the body do this but when you heat up your home, this activity stops. According to science, a home should be kept at 19 degrees which is a nice cool method to lose weight.
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One can’t advise enough how water is important to our bodies and metabolism. If you are at risk of bloating, don’t cut down your water, drink enough that will help you manage the problem. Drinking water also helps you burn calories. Water also hydrates and detoxifies your body.
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Every two years or less, you should go for a health check-up. Regular doctor checkups are recommended every 6 to 8 months or so. It may sound impractical but you’ll be surprised how fast your body can adapt to your lifestyle changes if they aren’t healthy as weight can be gained within a month. Moreover as mentioned, you could also take various tests for your heart function like an EEG or ECG, blood pressure, a thyroid test, triglycerides, a routine blood, stool and urine test, a liver function test and a kidney function test like an ACR (albumin to creatinine ratio) and GFR or (glomerula filtration rate). These sound extensive but they are actually not because almost all of them can be tested from a one-time draw of blood. An abdominal USG scan and a chest x-ray can also be taken. However, consult with your doctor the tests you need to take to check your health status as health conditions vary from individual to individual.
The advantages of taking such tests will help you understand how fast or slow your body adapts to lifestyle changes and the present status of your health which if not very good can be stabilized by making lifestyle changes through diet and physical activity.
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Yes you heard right! Eat more but in less quantity. This is recommended by dieticians and doctors worldwide because eating too much at one time exerts a load on your stomach and metabolism which ends up in more fat storage. Eating lesser quantities helps your body break it down faster for burning of more calories.
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As you age, your muscles grow weaker which is why you need adequate lean protein for protein synthesis of muscles. This combined with your exercise routine will not only keep you in good health, it will help you lose weight faster because you won’t be putting on those extra pounds through a high carb or high fat diet. Good sources of lean protein are lean meats, turkey and chicken breast, milk, and fish. For healthy fats, be sure to consume fish and nuts. For your antioxidants’, fiber and vitamins, consume fruits and vegetables.
Abiding by a healthy diet of lean protein carbs and healthy fats can do much to help your body acquire its nutrients and lose weight. The dash diet in particular is being recommended for those over forty for weight loss and also for high blood pressure.
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Sitting all day hunched over a desk is perhaps one of the worst problems that contribute to weight gain and poor posture. It also increases cholesterol in the body and puts you at risk of problems like varicose veins. The problem here is your own work routine that you may feel doesn’t allow you to exercise or do anything at all except remain seated the entire day over a workstation. Well you’re wrong!
Take frequent breaks every 30 minutes or one hour to stretch your legs and walk around the room or office. At lunch don’t take an elevator or escalator take the stairs to grab a bite to eat. A short walk in the park or street would be ideal for you. You can even perform stretches right there in your office that will take not more than 10 to 15 minutes. Walk as much as possible to and from work wherever and whenever it is feasible to do so.
The trick is to hack your lifestyle and push in physical activity whenever you get the chance. Walking is one of the healthiest and easiest activities people above forty can do to stay fit and healthy. Go for a morning brisk walk before breakfast, that way you are on fasting mode and can still get your body to burn more calories than usual. However if you suffer from low blood pressure or low blood sugar consult your doctor before exercising before breakfast.
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This is one cardinal rule for those over forty. It’s time to lessen your craving for sugary foods if you have one. Moreover, sausages, hotdogs, burgers and nuggets full of processed meat do nothing for your body except make you gain weight. Rather than sugary fruit juices consume fruit or fresh fruit juice without sugar instead. Drink more of green tea rather than carbonated sodas which are also a big No No. Abide by these 12 ways to lose weight after forty and you can be sure of being in good health always.
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