You need a new approach for weight loss after As you age, you begin to lose muscle mass, causing your metabolism to slow down. Add to the slow metabolism a dose of wildly fluctuating hormones and you have the perfect recipe for weight gain. Weight gain after 40 no longer all kinds of arthritis into only a tight-fitting pair of pants, weight loss after 40. You are now at increased risks for a wide range of diseasesincluding depression, high blood pressure, and diabetes.
If you are trying the same tricks and tips you used in your 20s and 30s, you will find they no longer work. Cutting back on dessert and spending an extra hour in the gym would weight loss after 40 in a five pound weight loss. As you age, you begin to lose muscle mass. Your metabolism, the rate you burn calories, is tied directly to muscle mass. A pound of muscle, at rest, burns about six calories per hour.
Compared to the measly two calories a pound that fat burns, you can see why retaining as much muscle mass as possible is vital in losing weight.
Furthermore, lifting weights has the weight loss after 40 benefit of helping women maintain bone density during menopause.
One of the best ways to increase your muscle mass is to lift weights. Lifting weights will not give you a big, bulky look. Instead, your muscles will tighten and you will achieve a slimmer appearance. You do not need to stick with the little pink dumbbells. How to do it: Lift weights three to four times per week. Alternate the targeted muscle groups. Squats and lunges can be performed in your own living room without any special equipment.
Push-ups and pull-ups are also good alternatives to weight rooms and gym apparatus. It should come as no surprise that processed foods are generally higher in calories, unhealthy fats, sodium, and sugar than whole foods. Eliminating processed foods can have one of the largest impacts on your weight. Skip the fad diets and simply eat whole foods. Whole foods are foods that have not been overly processed or have added additives or artificial ingredients.
For example, skip the breaded, frozen chicken nuggets and opt for a simple grilled chicken breast. Typically, foods full of sugars and starches are often processed, weight loss after 40. Skip the sodas and sugary drinks and stick to water.
In fact, current research is showing that higher levels of dairy intake help prevent weight gain in middle-aged women. Instead of thinking about cutting out foods, change your mindset so you are thinking about adding healthier foods into your diet.
You may find that your cravings for carbohydrates and sugary foods wane as you opt for healthier alternatives. When you do make changes to your diet, do so gradually and in small increments.
Remember, you are working on developing a lifelong habit of healthier food choices, not jumping on the next bandwagon diet. Portion sizes have greatly increasedand in some cases, it has doubled and even tripled! As portion sizes increase, so do waistlines. However, as you ageyou actually need fewer calories. As creatures of habit, you tend to eat the same foods in the same amount. An extra calories per day can translate into a ten-pound weight gain over the course weight loss after 40 the year.
One of the easiest ways to limit your portion sizes at home is to use smaller dinner plates. Just like the growing portion sizes, dinner plates have grown. Consider using one of the popular food tracking apps to keep a food diary. They make keeping track of calories easy and can provide more in-depth information such as your highest caloric foods, what time you tend to eat the most, and other useful data.
Slow down your eating. Take your time chewing your food. Sit around the table with family weight loss after 40 friends and enjoy a leisurely meal. This will give your stomach more time to let your brain know when it is full. Also, avoiding the TV during meal times weight loss after 40 help you consume less food. As a matter of fact, walking is one of the best exercises for you. Too much sitting is bad for you and contributes to weight gain.
A good way to counteract all that sitting is by walking. Walking after your meals also aids in weight loss and helps control blood glucose levels.
Furthermore, weight loss after 40 can help alleviate, or at least ease, body aches and pains. In particular for middle-aged women, walking is associated with less weight gain and even mitigates the effects of aging. You already know how to walk, so this becomes a case of how to fit more walking into your already busy day.
Start with the obvious and easiest tips: Research is beginning to show that using an activity trackers combined with an online social network can increase activity and enhance weight loss. Popular fitness tracking devices, like Fitbitallow for competition among your friends to see who can take the most amount of steps per day. For a myriad of reasons, you are not getting all the nutrients you need out of your food. Maybe nutrients were lost during the ripening and delivery process.
For whatever reason, supplementing your diet with vitamins can be a boost to your weight loss. Solid research is coming out that is very convincing of the need to supplement with a vitamin regime. Omega 3 fatty acids such as those found in fish oils are shown to have significant health benefitsweight loss after 40, including those associated with heart disease, weight loss after 40.
As women age, weight loss after 40 need for calcium is weight loss after 40 increased to help prevent osteoarthritis and osteoporosis. This is also good news for women looking to lose weight. Calcium supplements may also aid in weight loss. Additionally, Vitamin D3 is showing some promising results in weight loss after 40 concerning older women and weight loss.
Vitamin supplements may include a general daily multi-vitamin, high quality Omega 3 Fatty Acid, weight loss after 40, and Vitamin D3 with Calcium, weight loss after 40. Other options to consider include live culture probiotics and green tea supplements. Omega 3 Fatty Acid capsules are available pen caps air vent most supermarkets and health food stores, and there is a good selection of Omega 3 Fatty Acid supplements on Amazon.
You may not be woken up by crying weight loss after 40 any longer, but women over 40 may still not getting the sleep they need. Sixty-one percent of menopausal women are afflicted with insomnia.
Fluctuating hormones can interfere with sleep and even turn a morning person into a night owl. These changes in the sleep patterns lead to fatigue and low energy levels. Low energy levels translate into decreased physical activity and cravings for high carbohydrate foods.
Simply not getting enough sleep can cause weight gain and lower your overall quality of life. Create a comfortable environment for sleeping. Select soft lighting, weight loss after 40, eliminate TV and other electronic screens, and turn down the thermostat for a cool room. Design a sleep schedule that works best for your lifestyle and stick to it.
Eat more protein throughout your day. Additionally, avoid caffeine and alcoholic beverages before bed. Individuals who are stressed lose less weight than non-stressed people. Cortisol, also known as the stress hormone, is released during times of stress.
Too much cortisol makes it difficult to lose any weight. It is imperative that any attempts at weight loss include a stress management program. One of the best ways to manage stress is through exercise, particularly yoga. Yoga has been known to release mood-elevating cephalexin alcohol interaction within the body, and it is effective in promoting weight loss.
Other options include meditation or weight loss after 40 chi. Spending your time helping a worthy cause combats cortisol, weight loss after 40. You will feel better about yourself and have a sense of accomplishment. Spend time in nature. Weight loss after 40 brains seem to work better in nature.
Yoga and Pilates are fantastic for women looking to lose weight, and the benefits do not stop there, weight loss after 40. Yoga is also very calming and is an effective stress reliever. Coenzyme Q10 supplements and omega-3 supplements can help you shed pounds in a healthy manner., weight loss after 40.
Not only can they increase weight loss, they also support healthy heart and brain function. If you want to try Coenzyme Q10, then there is a good selection on Amazon with tons of customer reviews. One of the biggest obstacles to weight loss is portion size. Oftentimes a person will keep eating long after they are full simply because they ate too fast for their body to communicate that fact. To combat this, try chewing slower, drinking water while you eat and engaging in conversation throughout the meal.