27 Feb How to Lose Weight After 40
Like everything else to do with your health, keeping a hold on your weight gets more and more difficult as you get older.
There’s a few reasons for this. First of all, your metabolism begins to slow down as you age, which means that dietary habits which may have kept you slim won’t have that effect anymore.
It becomes more difficult for you to build muscle and so your calorie intake is mainly transferred to fat instead.
The type of fat that you retain is different as you get older too. When you’re younger you mainly generate something called brown fat.
This generates heat and burns calories but after 40 you tend to produce more white fat which has the opposite effect and stores excess calories.
It’s hard to break all of the habits that have been keeping you healthy your whole life in favour of new ones, but if you want to keep the weight off it’s something that have to do.
So if you’re over 40 and you’re looking to lose weight, here’s a couple of things that you could try which may help you shed some of those irritating extra pounds
Eat a Lot of Fruits and Vegetables
You should be having some of this with every meal. Fruits and vegetables have far less calories than meat but can offer a lot of the nutrients.
Don’t necessarily cut out meat or high-protein foods entirely, but your body is less able to deal with them when you get older.
Replace a certain amount of the higher calorie food on your plate with either fruit or vegetables at each meal and you should notice your weight gain halting.
If you’re worried about nutrition, you could always give the keto diet a try. This is a diet that aims to help you lose weight by cutting down on carbs.
Take a look at this rundown from Complete Home Spa of what happens to your body while on the keto diet. As you can see, there’s a lot of fruit and veg recommended here.
The likes of avocados, broccoli, zucchinis and spinach among a variety of others are solid choices to include in a weight loss program.
And you can get creative with all of these different fruits and vegetables so that they will suit your personal taste.
Do the Right Exercises
You’re pretty free to experiment with exercise when you’re young. Your body isn’t worn down and it responds well to a variety of different workouts.
But as you get older you body won’t be able to hold up to some of these more intense workout regimes and you could actually end up doing yourself damage.
What you should do when you get older in terms of exercise, is work to turn your body into a fat-burning machine.
You need to stimulate fat loss and set your metabolism in motion. An effective way to keep your metabolism moving is to focus on building muscle.
Do exercises that are a combination of muscle-building and cardio work. Here’s a couple of them that are effective:
- Box jumps
- Goblet squats
- Floor Crunches
Try to put together a weekly workout routine that encompasses these and other similar exercises.
Also, don’t go too crazy and workout every single day. That will be too strenuous when you’re older and you can get the job done by working out three days a week.
Maybe consider hiring a personal trainer. A professional will know exactly how to approach a weight loss program and tailor it your personal circumstances and abilities.
Personal trainers are definitely a worthwhile investment when you are results-oriented.
Cut Down on Alcohol
So we’re back on the diet here again with this point, but it’s an important one and it could be a game-changer.
You don’t see an awful lot of young people beer guts. It’s not because they drink less, it’s because alcohol has a lot of calories and as I’ve harped on a lot, this is worse for you with age.
There are quite a few reasons why you shouldn’t overdo it on the alcohol when you’re over 40, and you’re pretty much guaranteed excess fat if you do.
You don’t have to stop drinking entirely (although that would be ideal) but just cut down significantly or change what you drink.
You could switch to lighter beers. Becks, Miller and Budweiser are among the lighter ones. They might not taste as nice but it’s beer, who’s drinking it for the taste?
Wine is also quite low in calories so you could give that a shot. Remember that no matter what alcohol you’re drinking, if you have too much there will be consequences.
And long-term, those consequences will be worse than just a beer gut.
Measure Your Progress
Something that a lot of people don’t do when they’re trying to reach a goal is track their progress along the way.
They just think about the goal itself and focus on the end without realizing that they’re progression is choppy and inconsistent.
What can be measured can be improved, and this applies to weight loss too. Set yourself short term goals.
Work on a weekly basis and record your weight every week but also record things like your calorie intake and what exercises you’ve been doing.
Have look at this guide we’ve got here to some other metrics that it’s worth keeping an eye on while you try to lose weight.
Above all else, remember that this is something that will happen to pretty much everyone, and it doesn’t mean that you’ve been living your life the wrong way.
But as you get older, things about your lifestyle will have to change, and this is just one of those things.
And as you can see, there is a lot of action you can take which will steer you in the right direction.