Losing weight at the age of 40 will not be too difficult if you master these 40 secrets. Let’s save and practice with increaseheightblog.com!
When we’re young, losing weight is simple: just cut back on junk food or add some exercise to your schedule. However, as we age, the metabolic rate tends to drop drastically, making diet and exercise less effective.
For women, losing weight after 40 is even more difficult, because of the hormonal changes associated with menopause. However, that doesn’t mean you have to give in and let your clothing size “escalate” every year. Weight loss with women after 40 is completely possible. Follow the tips on this list to get the body you’ve always wanted.
What should be loaded for the body?
Adding foods rich in omega-3s to your meals can help you lose weight. Flaxseeds, avocados, nuts, and oily fish like salmon are all good choices. Omega-3s give women over 40 another benefit: they help reduce the frequency and intensity of hot flashes during menopause.
2. Fiber supports weight loss at the age of 40
The hormonal changes at this age can wreak havoc on weight and waistline, but eating fiber helps reverse that process. Not only does it help with weight loss, fiber also helps fight bloating and slow digestion problems caused by hormonal changes.
3. Green tea
Green tea, in addition to helping with weight loss, also contains antioxidants and caffeine, giving you an energy boost against fatigue often seen at this age.
Do you want to maximize fat burning after the age of 40? Make sure you get plenty of calcium in your diet. Calcium (found in yogurt) in addition to helping to lose fat also increases bone strength, reducing the risk of falls or fractures.
5. Organic foods are beneficial for a 40-year-old weight loss diet
Choose organic products over industrial products. One study found that organochlorine pesticides can alter blood levels of thyroid hormone, cause weight gain, and cause thyroid problems.
6. Whole grains
Whole grains are higher in fiber than refined grains, which not only keep you fuller for longer, but can also be an effective way to combat the bloating associated with menopause.
If it’s hard for you to lose weight after age 40, try increasing your protein intake. Low protein diets cause muscle loss in postmenopausal women, slowing metabolism. If you don’t like meat, try adding some beans, nuts, or whole grains to the menu.
Almonds can help you lose weight and improve your health. Fiber and protein keep you fuller for longer, and magnesium alleviates stress, which can lead to weight gain.
Mix some flaxseed in your dishes. This is a great source of omega-3 fatty acids that have been shown to reduce inflammation and promote weight loss, and even help you fight those dreaded lines.
10. Citrus Fruits
The polyphenols in oranges, tangerines, and grapefruits can counteract the damage caused by a high-fat diet, helping you lose weight in a short time. Moreover, vitamin C found in citrus fruits helps increase collagen production, which fights wrinkles.
11. Carbohydrates support weight loss at the age of 40
Losing weight doesn’t mean completely avoiding starches or whole grains. Research shows that eating carbohydrates at night also aids weight loss, reducing body fat, and consuming whole grains during the day can help you combat the bloating that is common during menopause.
12. Red wine
Choose red wine instead of white to aid in weight loss. Red wine contains resveratrol, which is effective in reducing belly fat and improving memory retention. Resveratrol supplementation improves hormonal problems in overweight postmenopausal women, promoting weight loss efforts.
Foods to avoid when you want to lose weight in your 40s
13. Savory snacks
Avoiding salty snacks will help you lose weight faster, no matter your age. Salt tends to make you hungry, not thirsty. The researchers found that people who ate saltier foods actually drank less water than those on a low-salt diet, and were hungry more often. Salty foods also increase water retention, exacerbating the bloating associated with menopause.
14. Artificial Sweetener
From today, you should immediately give up artificial sweeteners. Researchers have found a link between artificial sweetener consumption and an increased risk of obesity and excess belly fat.
15. Children’s dishes
You should spend time with your children. However, that doesn’t mean you have to eat your kids’ candy and fast food. In particular, people who eat their kids’ leftovers unknowingly add hundreds of calories to their daily totals.
Say goodbye to drinks that cause weight gain. A flavored martini can contain up to 600 calories, and many postmenopausal women find that the dilation of blood vessels that occurs with alcohol can make hot flashes worse.
The secrets of exercise to lose weight in your 40s are easy
17. Higher Intensity Exercise
The rate of weight loss is not directly proportional to the time spent in the gym, but rather the quality of the workout. If you haven’t seen the weight loss results yet, try adding some high-intensity exercise. It’s an effective method to improve overall fitness, gain muscle, and improve insulin sensitivity compared to traditional aerobics.
18. Leg exercises
Adding a leg day to your weekly workout routine can make it easier to lose weight. Not only will gaining muscle help you burn more calories, but having more muscle in your lower body will reduce your risk of falls and fractures. One study also found that healthy feet are linked to the health of another important organ: the brain.
19. Weight training: weight loss exercise at 40
Women have naturally lower muscle mass than men, and aging can deplete muscle tissue, starting after age 30. Fortunately, light weight training can be “one of the best.” “really” – both to keep muscle and burn calories.
20. Take a daily walk
A daily walk is the first step to reaching a healthier weight. Walking can not only help you burn more calories, but also reduce your risk of injury and the risk of osteoporosis.
21. Swimming helps to lose weight in 40s and all other ages
Swimming is a great activity for all ages. You can burn close to 500 calories per hour swimming at a relatively leisurely pace, or an extra 200 by doing some faster laps. For women over 40, low-impact exercises, like swimming, are especially beneficial because they cause less wear and tear on joints, reducing the risk of injury.
If you are bored with the usual exercises, try adding yoga to your schedule to lose weight faster. You can burn about 477 calories per hour of yoga. If you’re more advanced, that number can go up to 594. Fortunately, yoga is also low-impact and helps improve muscle tone, reduce stress on joints and support bones, and reduce the risk of osteoporosis. and broken bones.
23. Find a workout buddy to successfully lose weight at the age of 40
Exercising with a close friend not only keeps you accountable, but it can also help you lose weight faster, as you’re motivated to increase your workout time.
Other tips to lose weight in your 40s safely and effectively
24. Drink lots of water
One study published that people who drank enough water ate 206 fewer calories per day than those who drank less water. For middle-aged women, water has an extra special effect: Drinking ice water is a recommended solution to combat the hot flashes that often accompany menopause.
25. Only eat within 8 hours a day
Avoiding eating at night makes it easier to lose weight. Using the principles of intermittent fasting will reduce your chances of gaining weight. The study found that mice that fasted for 16 hours a day and ate high-fat food for the remaining eight hours remained relatively lean, while those that ate the same amount of calories and the same amount of fat throughout the day significantly increased their risk of obesity. obesity muscle.
26. Eating at the right time helps to lose weight at the age of 40 more effectively
Keeping a regular eating schedule could be the key to weight loss after age 40. Sticking to a consistent eating schedule can also help you fight hunger and cravings for fatty foods or sweets, especially during menopause.
27. Sleep 8 hours a night
A good night’s sleep is one of life’s greatest joys and also an effective fat loss method. Sleeping 5 hours or less at night increases the risk of obesity by 15%. Getting enough sleep can also reduce the risk of dementia.
28. Lower the room temperature
Lowering the temperature can help lower the weight. Research shows that sleeping in an open air-conditioned room can increase the amount of brown fat – the healthy fat that boosts metabolism and helps with weight loss.
29. Use perfume
Studies suggest that scents can also help you lose weight, especially apple and mint scents. So look for products with natural fragrances like that.
30. Calculate basal metabolic rate (BMR)
If you want to lose weight and keep it off, the best way to know how much to eat is to calculate your metabolic rate. Let’s use the Mifflin-St Equation. Jeor to calculate how many calories you actually burn, and moreover, this calculation can be adjusted for your age.
- For men: BMR = (10 x weight in kg) + (6.25 x height in cm) – 4.92 x age + 5.
- For women: BMR = (10 x weight in kg) + (6.25 x height in cm) – (4.92 x age) – 161.
Your BMR multiplied by a factor between 1.1 (if you’re extremely inactive) to 1.9 (if you’re working out wildly) will be the number of calories you need to maintain your weight.
For example, a 41-year-old woman with a BMR of 1,400, exercising 3 times a week will have a calorie requirement of about: 1,400 x 1.4 = 1,960.
To lose half a kilogram a week, she needs to lose 500 calories a day, so she needs to eat 1460 calories a day to reach her weight loss goal.
31. Keeping your hands busy is a fun way to help women lose weight in their 40s
Keep your hands busy with activities like knitting, origami, embroidery, drawing… to prevent you from reaching for fatty or sugary snacks when you’re free and bored.
32. Turn off the TV
We are in the golden age of television, but one of the ways to lose weight over 40 is to limit watching TV. One study found that people who snacked while watching TV ate 10% more than those who focused on food. Even more sadly, research indicates that viewing beauty ads can induce feelings of inferiority in women, leading to emotional eating.
Too much sun can be harmful, but a little sun exposure can have some benefits for your weight because sun helps synthesize vitamin D. Overweight women with adequate vitamin D levels will weight loss easier. People with depression who took vitamin D supplements also improved their mood after just a few days. So don’t be afraid of the sun!
34. Thyroid Test
If you’re having trouble losing weight after age 40, get your thyroid checked. Women are more prone to thyroid health problems than men, which can lead to symptoms like weight gain, fatigue, and depression. But those symptoms can be remedied with medication and dietary adjustments, helping you get back to the body you once were.
35. Protects the gut
Gut health is important no matter what age you are, but after 40, it’s essential. Improve digestion with fiber-rich foods like asparagus and leafy greens, which help reduce the risk of colon cancer, and may even help regulate the hormonal issues that come with menopause. , because fiber is effective in reducing estrogen levels in the blood, helping you avoid hot flashes and mood swings.
36. Take care of your mental health when you want to lose weight at the age of 40
Trầm cảm và béo phì có một mối liên hệ mật thiết, đặc biệt là ở phụ nữ. Tuy nhiên, việc giảm cân cũng có thể cải thiện kết quả sức khỏe tâm thần, giúp bạn thoát khỏi vòng luẩn quẩn này. Hãy bắt đầu trên con đường hướng tới một con người hạnh phúc hơn ngay hôm nay, bạn nhé!
37. Find encouragement
Make time to join weight loss groups, whether in person or online. Having more mental support will increase the effectiveness of your weight loss.
38. Write a weight loss diary at the age of 40
This is a great way to preserve memories in general and maintain weight loss in particular. Recording every single thing we eat in a day will be extremely helpful because we can track down the culprits that cause weight gain.
39. “Love” each other
“Love story” is a great anti-stress drug, and the stress hormone cortisol also plays a role in storing fat in the blood. Therefore, take care of your desires.
40. Set the right goal when you want to lose weight at 40
While it’s entirely possible to lose weight after 40, setting realistic goals can keep you on track in the long run. Adjust your weight loss expectations so you don’t get discouraged if you don’t get the results you want quickly.
The tips in this article can help you undo some of the deadlocks in weight loss at this particular age. Wish you soon achieve your goals, stay healthy, happy and have a fulfilling life.
Hi everyone, I’m Tony Scotti, an expert in the field of height increase with many years of experience researching and applying height increase methods, and have achieved promising results. I have created increase height blog as a personal blog to share knowledge and experience about what I have learned during the process of improving my own height.