Losing weight after 40 is actually more difficult than at 20 or 30, but this feared task is not impossible. With the right attitudes and a lot of effort and determination, it is possible to lose those extra pounds at any age.
In order to succeed in this arduous battle, we will explain what happens with our body over the years, as well as giving tips on how to overcome new difficulties and lose weight once and for all.
Why is it so difficult to lose weight after 40?
The main reason that hinders weight loss after 40 is the metabolism. The basal metabolic rate (BMR), which represents the amount of calories the body, needs daily to maintain weight, decreases over time. So, if we continue eating at 40 what we ate at 30, we’ll probably get fat.
In addition to metabolism, another factor that often disrupts weight loss is the difficulty of finding the time to eat properly and do physical activity. With kids and stress at work, we are getting busier and eating snacks at anytime of the day to refill our energy.
Women still have to deal with the hormonal changes that can lead to weight gain, and the loss of lean mass occurs much faster from this age, creating a combination of difficult obstacles to overcome.
How to lose weight after 40 – Best diet for 40 year old woman?
Let’s talk about some tips and guidelines for those who are having difficulty losing weight after 40. Remember that it is essential to be patient, since the results will come, even if they take time to show up.
- Do not make restrictive diets
If these 40 years have taught us anything, it is that very restrictive diets do not work in the long run. You do not want to run into a dress or to spend the bikini weekend at the beach, so the key is to lose weight slowly and continuously.
Reduce portions to decrease the number of calories consumed daily to create the caloric deficit your body needs to lose weight. Even if they take longer to fade, the pounds lost will not be recovered.
- Maintain a healthy diet
Healthy eating habits are key to losing weight. Bet on the consumption of fruits, vegetables by combining them with lean proteins like fish, chicken, and whole grains.
Avoid sugar, excess salt, white flour, fat, soft drinks, alcoholic beverages, fried foods and processed foods. Also try to create the habit of drinking 8 glasses of water a day.
- Try to sleep 8 hours a day
The importance of sleep is often underestimated, but good sleep is a crucial factor for weight loss. With the passing of the years, we usually sleep less and less hours, and this affects the production of two hormones associated with hunger and satiety, making it difficult to lose weight.
- Practice regular physical activity
Over the years, we have a tendency to reduce the regularity and intensity of physical exercise, which makes it more difficult to maintain weight or lose weight.
If you feel good and confident, you can run or do that super strong spinning class; but its okay if you do not like very intense workouts. If you experience pain in your knees or joints while doing high impact activities, they may even be harmful to your health.
Choose an activity that you really enjoy and that gives you pleasure, and try to practice at least three times a week. It could be a dance class, a walk in the park or a swimming lesson; the important thing is to move frequently and increase the heart rate.
- Respect the meal times
Another way to fight off the metabolism that is getting lazy is to fractionate your food intake throughout the day. Try to eat every 3 hours and make 6 meals a day, so you will not go hungry and burn calories steadily.
With the passing of the years, the mealtime also starts to influence more weight loss. At dinner, opt for a light meal, such as a soup or a grilled with vegetables. Avoid heavy meal at night to avoid sabotaging your weight loss plan.
On the other hand, enjoy breakfast and eat well; since your body will have all day to burn the calories. This really is the most important meal of the day, and studies show that anyone who takes an enhanced breakfast eats less on subsequent meals.
- Consult your doctor
Even if with these changes you are not noticing any difference in your body weight, it is worth consulting an endocrinologist because it can be a metabolic or hormonal problem.
Thyroid dysfunctions, for example, are much more common in women and dramatically reduce metabolism. In addition to making it difficult to lose weight, they can even cause weight gain.
Therefore, it is important to have a checkup to ensure that your body is not interfering with weight loss efforts.