Ways
to Lose Weight as a Year Old
Losing weight in your forties is no easy feat. For
older women, burning calories can be even more difficult than it is for younger
women (unless you are a sprinter or gymnast). Some older women experience
menopause, which can lead to increased body fat and lower metabolism. The key
to losing weight in your 40s and beyond lies in smart dieting. Make sure you’re
not just eating less food, but also eating better food. Eat plenty of fresh
produce and lean proteins while reducing overall caloric intake. There are many
healthy options that taste great while still reducing weight. Get enough sleep
every night to optimize your health and wellness goals – and don’t forget to exercise!
You may not see as rapid results as when you were in your 20s, but with
consistent effort, healthy habits will keep you slim well into middle age.
Eat
Less Processed Foods
A lot of processed foods will make you gain weight,
and unfortunately, it’s nearly impossible to tell what exactly is in that food.
When you don’t have control over what goes into your food, you can’t control
how many calories are consumed or gained. This can be especially dangerous as
we age because our metabolism tends to slow down a bit.
Start
an Exercise Program
Even if you’re not ready to go on a strict diet, incorporating exercise into your routine can help you lose weight faster and more efficiently. Exercising also helps prevent weight gain by burning off excess calories and toning muscles. As long as you don’t overdo it, exercise is good for everyone! Try walking, jogging or dancing instead of watching TV or slouching in front of a computer screen while chatting with friends or family on social media sites. You’ll feel better and be healthier overall with regular exercise—and that makes it much easier to stick with your weight loss plan. Remember: start slow, don’t overexert yourself, listen to your body and always seek medical advice before making any changes to your regular workout regimen!
Decrease
Carb Intake
Carbohydrates make your blood sugar spike, which
ultimately leads to fat gain. So it’s a good idea to eat them in moderation.
When possible, replace high-carb foods with whole grains and fresh fruits and
vegetables—and instead of white rice, opt for brown or wild rice. Many low-carb
diets (including popular ones like Atkins) advocate that people eat unlimited
amounts of protein and fat, which may be unhealthy if you have a history of
heart disease or diabetes. It’s always better to err on the side of caution. If
you feel better avoiding carbs altogether, avoid them! But if you want any
semblance of a social life, try not going overboard.
Increase
Fat Intake
You probably know that there are good fats
(heart-healthy monounsaturated and polyunsaturated fats) and bad fats (trans
and saturated). But did you know that your body needs fat in order to lose
weight? More specifically, it needs fat calories—in addition to protein and
carbs. Increase your intake of healthy fats by adding olive oil, nuts, seeds,
avocado, tofu and other foods high in monounsaturated fat. These will not only
help keep hunger at bay but also fill you up so you’re less likely to overeat.
And here’s another weight loss benefit: Many of these foods are rich in fiber
which helps increase feelings of fullness and satiety while keeping blood sugar
levels stable, thus reducing cravings and decreasing your caloric intake
overall.
Get
Good Sleep
Getting a good night’s sleep is one of those things
that helps improve your overall health, whether it’s to reduce stress or build
more energy throughout the day. People who get less than six hours of sleep on
a regular basis tend to be overweight and are more likely to develop health
problems like diabetes. To achieve weight loss goals, get at least seven hours
of sleep every night.
Reduce
Alcohol Consumption
When you’re trying to lose weight, it can be
difficult to avoid a few drinks. But, if you do want to shed pounds quickly and
safely, alcohol should be strictly off limits. A study in Nutrition Journal
found that alcohol contains 7 calories per gram—almost as many as fat (9
calories per gram)—which makes it easy to pack on pounds if you have any at all
during your happy hour celebrations.
Don’t
Skip Meals – Eat Five Times a Day
Skipping meals to save calories will do more harm
than good in your weight loss journey. When you skip meals, your body shifts
into starvation mode and holds on to fat reserves instead of burning them.
Research shows that eating five times a day can help with weight loss and keep
metabolism boosted throughout the day. It is important to eat healthy during
these 5 meals as well so that you don’t sabotage yourself out of losing weight.
Drink
Coffee! (or tea!)
Studies have shown that drinking coffee or tea can
help you lose weight. It’s important to
keep in mind that these studies were short-term, and more research is needed on
long-term effects. But if you like your caffeinated drinks, drink up! Coffee
has been shown to suppress hunger for up to 5 hours. That’s why it’s an
excellent beverage to consume after a good workout at home or at your gym!
Consume
More Fiber
More fiber = less stomach space = less hunger. Women
who consume more than 25 grams of fiber a day are significantly less likely to
be overweight than those who eat a paltry 15 grams. This isn’t just good advice
when it comes to weight loss, but overall health as well. Increasing your daily
intake of high-fiber foods, like broccoli and lentils, can lower your risk of
breast cancer and type 2 diabetes—not to mention help you avoid that
aforementioned middle-age spread.
Chew
More, Swallow Less
Chewing your food well is an essential step in
weight loss. If you’re not chewing properly, you’re probably swallowing a lot
of extra calories with your food. When you eat too quickly, it can cause
digestion problems because your body doesn’t have enough time to send I’m full!
signals to your brain before you inhale more food.
