6 Best Ways To Lose Weight After 40
Losing weight at any age requires a lot of hard work and sacrifice. However, losing weight after you reach the age of 40 can become quite challenging.
This is because as we get older, we tend to lose muscle mass and muscles are known for playing an important role in the metabolism process. The more muscles you have, the faster your metabolism is and the lesser muscles you have, the slower your metabolism is. As such a slower metabolism will result in fewer calories being burned, and this will significantly slow down your weight loss process.
However, despite all these setbacks losing weight after 40 is very much possible and many people still lose weight effectively after their 40s. However, one thing to keep in mind is that the approaches to lose weight after 40 can be significantly different compared to when you were younger.
Here we have rounded 6 best ways to lose weight after 40, and they are mentioned below:
1. Start Doing Strength Training
For our body to lose weight we need to burn calories and as such our metabolism decides whether we burn more or less calories. Our metabolism depends on our muscle mass and hence the more muscles you have, the faster your metabolism is.
One of the most effective ways to build muscles is by doing strength training, and the best way to start is by enrolling yourself in a local gym, or you can start training at your own home by referring to online videos.
Strength training mostly involves lifting weights and performing bodyweight exercises. You can start off by lifting dumbbells and then slowly performing advanced exercises. However, if you are not comfortable with lifting weights, you can start by doing simple bodyweight exercises such as push-ups, squats, pull-ups, etc.
When it comes to the frequency, you can strength train at least three times in a week for around 60mins. In addition to gaining strength, you will build more muscle mass and also burn additional calories in the process.
2. Watch What You Eat
No matter the number of exercises you perform if your body is not getting the proper nutrition it deserves then chances of you losing weight are pretty slim.
Gone are the days whereby you can burn off a burger in a day as a teen or young adult. These days, what you eat tends to stay around.
As such it is crucial for you to watch what you eat, and the first step should be eating a healthy and clean diet and saying no to unhealthy foods and drinks.
A healthy diet should be made up of vegetables and fruits as they are rich in vitamins, minerals, fiber, lean protein which will provide you with the proteins needed to build and repair your muscles, complex carbs which will provide you with the energy for the day.
You should also see to it you do not skip any meals as they do more harm than good. Some of the best food items you should include in your diet are Eggs, Salmon, Beans, White Rice, Oats, Quinoa, Avocados, Nuts, Dark Chocolate, and Olive Oil.
Investing in a good fat burner can also be an effective addition to your diet. Be sure to choose that is made from natural ingredients without any dangerous side effects. Check out our review of Ultra Omega Burn which is made from pure Omega 7.
3. High-Intensity Interval Training Workouts
High-Intensity Interval Training also known as HIIT is a type of training or workout regime wherein you perform intense, quick and short bursts of exercises while giving maximum effort which is followed by short recovery periods.
The thing that makes HIIT so effective in losing weight is because these short sessions elevate the heart rate very quickly allowing you to perform harder, compared to moderate intensity exercises which do not elevate the heart levels as much.
An elevated heart rate will thus burn up more calories and aid in the burning of fats. Scientific studies also point to the fact that High-Intensity Interval Training is the best and most effective way to burn fats.
There are a lot of HIIT routines available online which you can adapt to help lose weight after 40.
4. Detoxify Your Body Naturally
Over the course of our lives, due to exposure to different environments, our bodies tend to be accumulated with various types of toxins. Such toxins can hamper our metabolism. However, our bodies have their detoxification mechanism which helps to remove toxins from our bodies.
There are a few habits which one can adapt to aid and enhance the natural detoxification process, and these include drinking lots of water daily, adding fermented food products in your diet, taking steam baths, etc.
Proper detoxification will ensure that your immune system is strong, your digestive system is functioning properly, and your metabolism is functioning normally too. All these activities will keep your body fit and will help you to lose weight healthily after 40.
5. Get Quality Sleep Regularly
Many people tend to undermine the importance of good sleep and how important it is for the body and for weight loss. As we get older, our stress levels pile up due to work and family commitments and thus we tend to compromise on quality sleep.
Multiple studies have shown that getting quality sleep burns a good amount of calories. It has also been found that sleep-deprived individuals tend to secrete more hunger hormones which generally lead to over-eating.
As such, sleep is an absolute necessity, and without sleep, it can become quite a struggle to perform daily tasks properly let alone lose weight. As such see to it that despite your busy lifestyle and schedule, you try to fit in a good quality sleep every night.
6. Believe in Yourself
The journey to weight loss does not only involve your physical self but it includes your mental self as well. It is a given fact that after you cross the age of 40 things can seem a bit harder to perform and it can take a good amount of time before you start seeing results.
As such there will be times where your patience will be tested, and therefore one should be mentally prepared to tackle such situations. Hence it is essential that you believe in yourself, be patient and trust the actions and steps you are undertaking. Though progress may be slow, you will see results in due time. Therefore, believing in yourself will go a long way in your journey to weight loss.
Following the above steps might seem like a daunting task at first. However, the biggest hurdle lies only in the beginning. Once you start following the ways that have been mentioned above, you will slowly start to get the hang of it, and before long, you will start to enjoy the journey. As such with the right mindset and the right approaches mentioned above you will be able to lose weight effectively after crossing the age of 40.