7 Tips for Losing Weight in Your 40’s & 50’s
You may notice after 40 that dieting or exercising does not make you lose weight as it used to before. Also, you may see that weight starts to accumulate around your middle area, especially around the belly. While it may feel sudden, this weight gain is actually a gradual process.
Why We Gain Weight After 40
The hormone is a significant factor in weight gain after 40. Women start to produce less oestrogen and men begin to produce less testosterone after 40, which leads to the accumulation of fat around the belly.
There may also be some heredity factors which we cannot do much about. Your lifestyle plays a crucial role in the weight gain process. If you sit more, eat more and exercise less than your metabolism slows down, and hence you burn fewer calories than average. Also, we start to lose muscle after 40 that lead to weight gain.
How to lose weight?
Cut back, but don’t cut out carbs.
Cutting out carbs totally deprives your body of essential nutrients. This can lead to unwanted side effects like constipation, fatigue, and irritability. You have to eliminate unwanted carbs but consume healthy carbs Carbs like fresh fruit, whole grains, that are packed with vitamins, minerals, fibre, and antioxidants.
Many gain weight after eating a large portion of carbs or struggle to lose existing weight. The best resolution is to mindfully reduce the number of carbs in your meal, especially white food such as rice, bread and flour.
Eat a lot more vegetables.
Vegetables have low-calorie value and yet have plenty of vitamins and minerals. You can have a large portion of it. A diet rich in fruits and vegetables plays a role in reducing the risk of all the major causes of illness and death” Eat vegetables in the form of salad, soups or sides to the main meal. Vegetables help regulate blood sugar and insulin levels, and support healthy digestion,
Avoid fried foods.
Yeah, you’ve probs heard that diet tip before—as it’s wise for anyone trying to lose weight. Fried foods contain a whole lot of fat and contribute to weight gain. In your 40s, you deal with natural physiological changes that make it tougher to shed excess weight, so overdoing it on fried foods has more considerable consequences.
Be careful with alcohol.
Many females over 40 don’t see the scale move until they cut back on alcohol or take a break from drinking. Alcohol is tricky, because, in moderation, it may actually support weight management, research suggests. But women who drink heavily or binge drink have an increased obesity risk.
Don’t eat diet food (or go on a diet)
I have been a victim of various diets in the past, and it is not only unsuccessful but also not good for your health in the long term. It is not sustainable, and it makes you crave food even more after the dieting period.
It also causes various health problems triggering inflammation, gut issues and overtaxes your immune system. There is also the danger of putting on more weight than what you were before the diet.
Eat slowly and mindfully.
You will be very tempted to gobble up the delicious tasting food, especially when you are starving, or you are watching TV and eating. This is not good for you as you unknowingly consume more food than needed and you are not satiated that easily. “When you bow, you should just bow; when you sit, you should just sit; when you eat, you should just eat” – Shunryu Suzuki
Treat yourself to dark chocolate.
The best is saved to the last! Research backs having dark chocolate as a treat helps curb cravings for both sweet and salty foods. Dark chocolate can also help reduce stress, a significant emotional eating trigger. It also provides antioxidants, fibre, and magnesium, a mineral tied to relaxation, improved sleep, and enhanced mood. So dark chocolates in moderation will help!