40 Weight Loss Tips for People Over 40 from 40 Weight Loss Tips for People Over 40
40 Weight Loss Tips for People Over 40
But there are also hormonal changes happening, Megan Lyons from The Lyons’ Share Wellness says. “Any imbalance makes dropping extra pounds more challenging because the body naturally wants to hold on to more weight.”
A third reason is life pressure. For people in their 40s and older, it’s work, teenagers, careers, to name a few. It is possible to lose weight but it’s a bit more work.
Eat foods to improve testosterone/estrogen levels
Testosterone is responsible for bone and muscle health, sperm production, and hair growth. It’s important to keep it up but your levels of the hormone can decrease with age. Hypogonadism, also known as low T, is often medically treated. To naturally boost your T, eat tuna, foods rich on vitamin D such as milk and egg yolks, and zinc. Add shrimp, beef liver, strawberry and pumpkin seeds. For women, according to the University of Minnesota, foods that help boost estrogen naturally include apples, barley, beets, cherries, chickpeas, carrots, celery, cucumbers.
Do more resistance training
“It’s an unfortunate truth, but age brings decrease in bone density and muscle,” Jake Boly, CSCS, NFPT CPT Trainer for the Vitamin Shoppe. “This being said, an effort for strength training and physical activity should be a focus for everyday functioning.” Muscles help the body burn fat. Lifting weights can also prevent diabetes. You have options too – there are plenty of strength exercises that don’t require weights.
Don’t ignore your cravings. They are completely normal and natural. “I don’t believe in cheat days,” Boly says. “A diet that limits foods completely isn’t enjoyable for most, in fact, most who desire something they can’t have only end up wanting it more—counter intuitive.” A good rule of thumb, he adds, is from Alan Aragon, a science-based nutritionist. A diet should be 85-90 percent nutritionally dense foods and leave the 10-15 percent for foods that you enjoy.
Don’t go on low-carb or low-fat diets
The best diet in the world is a balanced one. “A lot of people are missing fat when they diet,” Lyons says. “Good fat can actually be very helpful in losing bad fat because it’s very nourishing for the body,” she adds. It keeps you full for longer, prevents cravings and keeps blood sugar stable. For men, low-fat diets lower their testosterone production. Your body needs healthy carbs and fats to function properly.
Have protein with every meal
Starches do not suppress hunger the same way protein does and keep you full for longer. Protein will also help support muscle strength, which progressively declines as we age. “It becomes a goal to maintain and strengthen what we have, so protein is a great tool when doing both,” Boly says. Also, if you’re dieting, protein is increasingly important since a deficit is most likely present—the protein will help preserve muscle you’ve gained in the past, he adds.
Plateaus: Change one thing at a time
“The best thing to do is to make some change,” Lyons says. Go from yoga to running or vice versa. “What feels like backwards changes are also very helpful to jolt the body out of a plateau,” she adds. Everything in the world of fitness and diet can be broken down into different variables – lifestyle choices, diet choices, workouts, Boly says. “If you find that you’re hitting a plateau, change one variable at a time and track changes. Far too often people try to change everything at once and then lose track of variables that may have been working for them in the first place.”
If you remember one thing about not sabotaging your efforts to lose weight, it is consistency. “Yo-yo diets or trying the new trendy way of eating, is one of the best ways to throw off progress,” Boly says. “As we age our metabolism slows. It’s important to stay consistent with what and how we’re eating, especially if it’s goal-focused. Don’t become impatient if things are moving slowly, far too often diet ship-jumping causes weight gain relapses due to lack of self-control.”
Don’t be perfect
“So many people say ‘starting tomorrow I won’t eat fast food and will work out every day,’ but this only lasts a few days and they end up binging,” Lyons says. Take baby steps. A slower journey that builds healthy eating habits is the only way to long-term success, she adds.
Beware of meal ratios
It’s very important to balance the basic macronutrients – carbs, fat and protein. Fat intake is also important for hormone regulation in both women and men, Boly says. Meal ratio depends on a lot of factors and could be different for everybody. You can get tests to see what’s best for you, or try different variations and see how you feel. A good rule of thumb, Lyons says, is 20-30 percent protein, 30-40 percent healthy fat, and the remaining 50-70 percent carbs. The best sources are vegetables, fruit, whole grains, nuts, she adds.
Nobody thinks of this aerobic activity as an exercise because more than 7 billion people do it daily and it’s not hard. You can get in shape just by walking. Speed it up every once in a while, add weight a few times a week, or take the stairs. A study from the University of Utah basically proved that people are made to walk. Observing athletes, researchers showed data that walking – not running – was the most efficient way to stay in shape and lose weight while being easiest on your body.
Handle stress at work
A common side effect of stress is weight gain because of cortisol, the stress hormone, released by the brain, making is hungry. Increased levels of the hormone cause higher insulin levels. Your blood sugar drops and you crave sugary, fatty foods. Since the main causes of stress is work overload, work-life balance and job security, know a few quick tips to handle the pressure well.
Spare your liver
There are at least 15 reasons why soda, diet soda and alcohol are killing you. There are bad things about detoxing so don’t count on weird juices that don’t event taste well. Give your liver a break so it can naturally get rid of all the bad toxins we consume from food. Also, alcohol and soda are just empty, non-nutritional calories we forget about, but they count towards our daily intake. The extra calories are stored as fat. Drinking your calories is one of the worst things you can do to your body.
Stay calm and snack on
Many dieticians suggest eating smaller meals every four hours. There are some delicious foods you can snack on and lose weight. Studies have shown that foods high in water content help you drop extra pounds because they fill you up, causing you to eat less. They don’t usually have a lot of calories, which is a bonus. Instead of going for pretzels, opt out for pineapples, tomatoes, yogurt, baby carrots. Know which office snacks are wrecking your diet.
Avoid wheat-based foods
“We do not have the same, easily digestible wheat of yesterday, today,” Angela Martindale, a celebrity nutritionist, fitness trainer, and Utah’s number one wellness coach, says. “We have wheat that is genetically and chemically treated for the most part, which means our digestive system is not only digesting the wheat itself, but the GMO's and chemicals used today as well. “This combination has created a heightened sensitivity to gluten in many people, and with the added sugars and yeast in most breads, I find it to be an excess food.”
Always stay hydrated
Hydration is magic in the body. It prevents bladder and kidney tract infections, skin issues, flushing free radicals and toxins out of cells. Drinking enough water helps you avoid headaches and balances the scales as it is a great market of true hunger vs. dehydration. Add lemon, frozen fruits, mint leaves, even basil to make water more interesting.
Set small goals
“People like feeling successful,” Maria A. Bella, MS, RD, CDN, registered dietician and founder of Top Balance Nutrition, says. “It's better to set a goal of losing 5 lbs. per month and then super-exceed that goal than to set a goal of dropping 10 in a week and feel like a failure when losing three. To me, a loss is a loss and that's a success.”
Cut refined sugar from your diet
Ban excess refined sugar such as that found in soda, juice and other junk food in people’s diets. Excess consumption of refined sugar is a major contributor to the increased incidence of metabolic syndrome, type-2 diabetes and obesity. What exactly happens to your body when you eat a ton of sugar is probably much worse than you thought.
Pay cash for food
Credit card payments increase unhealthy food purchases, according to a study. This is because giving away actual bills is psychologically grimmer than simply swiping a credit card. You actually see the money go away. People who used debit or credit cards were considerably more likely to make unintended and spontaneous food choices.
Drink water before meals
Before you eat, drink about two cups of water. Research has shown that individuals who drank water before their meals ate less food and lost more weight than those who didn’t drink water.
Drink green tea
Green tea has incredible health benefits. One of the main powers of green tea is that is helps torch fat. It has been proven that green tea boosts your metabolic rate, which in turn helps you burn more calories during the day. Tip: Jumpstart your morning with a cup of green tea to get your metabolism pumping.
Practice portion control
It’s imperative to practice portion control if you are trying to lose weight. Make sure you are getting the correct amount of servings and following standardized recipes exactly so you know the amount of calories you are consuming. Some tips for practicing portion control include planning your meals ahead of time, measuring your food and using portion control plates. Click Here for more Portion-Control Tricks for Weight-Loss.
Cook with Coconut Oil
Coconut oil has been proven to help reduce hunger, burn fat and improve digestion. It contains medium-chain triglycerides (MCTs), a unique form of saturated fats that have been proven to have positive health effects. It is commonly known as one of the world’s most weight-loss friendly fats and has shown to have magical anti-aging effects.
Use smaller plates
Thinkstock/ Shlomo Polonsky
Try eating on a smaller plate. We tend to eat more when we eat on larger plates and use bigger bowls. When we see our food on a bigger plate, our mind tells us that we are eating a small portion. Use a small plate; this will force you to put less food on your plate and trick your mind into thinking you ate more food.
Brush your teeth after you eat
Brush your teeth after every meal to cut down on calories. You may still feel hungry, but after you brush your teeth, you will still taste the toothpaste in your mouth and most likely you will remove the urge to eat.
Don’t food shop when you’re hungry
Thinkstock/ Minerva Studio
Food shopping when you’re hungry will only lead to unnecessary items in your cart. Research has shown that people who hadn’t eaten all afternoon chose more high-calorie goods in a simulated supermarket than individuals who were given a snack just before online food shopping. *See: Eat These Foods for a Flat Stomach
Increase your fiber intake for better digestive health. For instance, swap out white bread for whole grain bread. Whole grains are high in fiber and rich in antioxidants. According to WebMD, “a diet rich in whole grains has been shown to reduce the risk of heart disease, type 2 diabetes, obesity, and some forms of cancer.” They also explain that whole-grain diets help maintain regular bowel movements and promote growth of healthy bacteria in the colon.”
Have a positive attitude
It is extremely important to have a positive attitude when trying to lose weight. Get excited for that morning gym session and don’t let yourself get down if you are not seeing results right away. Results take time; always remember that every time you work out or eat a healthy meal, you are one step closer to achieving your goals.
It’s easy to get sidetracked in the morning, you may run out the door and forget to eat. Grab a piece of fruit or a healthy granola bar on your way out. It’s important that you don’t let yourself go without eating your morning nutrients. Breakfast gives you the energy boost you need to start your day off on the right foot. It has also been proven to help improve concentration, help with weight loss and boost your metabolism.
Don’t go food shopping without a list
According to research, Dr. Nicole Au from the Monash Centre for Health Economics said, "when individuals worked with detailed meal plans and a grocery list to make the meals it could have a meaningful impact on weight loss and long-term health among overweight and obese individuals." You are more likely to eat healthy and have less unhealthy impulse buys.
Get enough sleep
This means putting away your cell phone, shutting down your computer and turning off your iPad. Exposure to artificial light has been proven to disrupt sleep. Sleep is essential for weight loss; it helps give you the energy you need for the next day, while burning calories at the same time. *See: 20 Things You Shouldn’t Do Before Bed
Believe it or not, commercials have been associated with obesity. Research suggests that the commercials are causing weight gain (See: Why You’re Having Trouble Losing the Last 10 Pounds). When we see commercials advertising unhealthy foods, our minds begin to want it and then we begin to crave it. All of a sudden, before we know it, were in our kitchen looking for a snack.
Read food labels carefully
We have all been there before, we bought something at the supermarket that looked healthy, got home, read the nutrition label, and realized the fat, sodium content or calories was extremely high – we end up eating it anyway. Avoid this altogether by reading the food labels on items before you put them in your shopping cart.
Use olive oil instead of butter
As much as we all love butter, it’s simply not the best choice. What if I told you there is another option that is just as good - olive oil. Use it on your bread and use it when cooking on your stove. Replacing butter with olive oil will help you cut back on your saturated fat and cholesterol. Fact: Olive oil also contains Vitamin E.
Smell some peppermint
Smelling peppermint may help curb your hunger and calorie intake, according to a study. Participants who inhaled peppermint oil every 2 hours for five days experienced less hunger and fewer cravings than those who didn’t use the oil. Other research has found similar results. Researchers asked 3,193 overweight people (mostly women) aged 18-64 to inhale a variety of smells, including banana, green apple, vanilla, and peppermint, three times in each nostril whenever they were hungry. After six months, the participants in the study lost an average of five pounds a month, or 30 pounds in total.