In middle age, the fight once morest kilograms becomes more and more difficult, so if you are one of those who are tormented by hated excesses, do not lose hope, because there are ways by which you can solve this problem. To lose weight, there is one rule – the total daily calorie intake for most people should decrease every decade.
Our metabolism slows down due to the decrease in muscle mass, and our daily physical activity often becomes lower. If these biological changes are not accompanied by a corresponding reduction in the number of calories in the diet, body weight will gradually increase. However, losing weight following 40 is possible, and with the help of these 5 tips you will succeed!
1. Adjust your diet
To adjust to a slower metabolism in middle age, it’s important to know what calories you’re consuming. Choosing nutritious foods with fewer calories will help you feel full. Instead of eating less and feeling left out, replace high-calorie foods like fried foods, fatty meats, cookies, cakes, candy, and chips with lower-calorie nutrients. These include foods such as vegetables, fruits, legumes, soups, and whole grains such as oatmeal. The high content of water and fiber in these foods increases their volume, which makes us feel full with fewer calories.
2. Watch what you snack
Even if you make sure you have a balanced diet, you may still be consuming extra calories. If your portions are too big, whether you’re constantly snacking while preparing family meals, it all adds up. Therefore, monitoring food intake can be very helpful. A 24-week study found that it is a very good habit to keep a journal of all meals, and this is largely associated with weight loss.
3. Do not forget regarding physical activity
In order to maintain an optimal weight in middle age, it is important to incorporate movement into our daily lives. This should include normal activities such as walking, climbing stairs, and cleaning the house; sports activities such as cycling and targeted exercise. It is recommended to try to reduce the time of inactivity, for example, by relaxing in front of the TV. This will increase your metabolism and preserve muscle mass.
4. Learn to deal with stress
As you get older, the pressure builds up. It’s nearly impossible to avoid countless stressors, such as caring for children and aging parents, dealing with financial issues, and handling complex business tasks. When you experience stress, your body responds by releasing the hormone cortisol. If stress decreases, hormone levels return to normal, but if you are under constant stress, cortisol levels remain high. This can trigger a number of processes that can lead to increased appetite and a tendency to accumulate belly fat.
5. Quality sleep is a must.
When you are not rested, the secretion of hormones that regulate appetite increases, and the hormones that tell you that you are full do not work right away. Research also shows that when you don’t get enough sleep, it changes your relationship with food, so you have stronger cravings for sugary and other less healthy foods. Good stress management practices and exercise will have a positive effect on sleep, but you may need to take extra steps to sleep better. For example, be disciplined regarding going to bed and waking up at the same time, and be sure to give yourself 30 minutes to unwind and “unplug” from your laptop or cell phone before bed.
