The 40-plus age group is often considered to be the time for retirement or after parenting. Thus, many people in this age group are preoccupied with coexisting with their aging bodies and getting rid of excess weight. However, it’s never too late to start a healthy lifestyle.
Healthy Habits You Can Start Now
One of the best things you can do is start small. Baby steps will lead to big changes and ultimately, a healthier lifestyle. Below are some habits that you can adopt now to take your weight loss journey to the next level:
– Get Moving: You should aim for at least 30 minutes of physical activity every day. Remember to try out different exercises and workouts before you decide which one suits you best.
– Drink Water: Make sure that you drink enough water every day – at least two liters per day. This will keep your organs healthy, help your body burn fat, and make sure that you don’t feel hungry all the time.
– Eat 5 or 6 Meals a Day: Instead of three large meals, eat five or six smaller ones throughout the day so that your metabolism stays on track and your blood sugar levels stay consistent.
– Cut Out Processed Foods: Processed foods often contain refined sugars and lack nutrients that provide energy for the body. To avoid these, try making your own food from scratch with whole ingredients like fruits, vegetables, lean meats, eggs and other proteins.
The key to losing weight is to stay active as much as possible. You should be exercising daily, and are encouraged to perform intense exercises from time to time. Nevertheless, you still need to take care of your health, so it’s important that you don’t push yourself too hard. Remember, your body needs enough time for rest and recovery. You can do a lot of different exercises, but some of the most effective exercises for adults over 40 include brisk walking, jumping rope, biking at a moderate pace and doing strength training with weights three times a week. It is also important not to forget about stretching and flexibility; without proper stretching before or after exercise sessions, you will not be able to reap the full benefits of your workout.
Diet and Food
A healthy diet is a vital component in any weight-loss regimen. According to the National Weight Control Registry, which tracks the success of people who have lost weight and kept it off, dieters make measurable progress when they eat breakfast, consume smaller meals more often, eat more vegetables and fruits, minimize their intake of sugar, fat, and salt.
Breakfast – One recent study found that regular breakfast-eaters experienced less hunger over 12 hours than those who skipped breakfast during a 24-hour period.
Smaller Meals – A recent study found that eating six small meals per day led to greater weight loss than three larger meals per day over 16 weeks.
Vegetables and Fruits – Eating five or more servings of vegetables or fruit per day was associated with significantly greater weight loss than were two or fewer servings.
Sugar – Intake of sugar was associated with an average increase in body weight of 0.45 kilogram (kg).
Fat – For every 1% increase in calories from saturated fat there was an average increase in body weight of 1.29 kg among adults age 66 years and older.
Salt – Adults who consumed more than 7 grams of sodium per day had higher BMIs on average than did those who consumed less than 3 grams per day.
Weight Loss Challenges
One of the most common challenges people face in losing weight is forgetting about their diet. They may not have been used to a healthy diet and then when they start, they don’t know where to go from there. It can be hard to maintain a healthy diet when you are busy and never home.Another challenge is that people over 40 may experience bodily changes that make it difficult for them to lose weight. People in this age group may have a slower metabolism, which causes them to burn through less energy while eating the same amount as someone who is younger. This means that even if someone eats healthy, they could still be overweight because of their body’s natural process.
Now that you know the best way to lose weight, it’s time to get started!
The most important thing you can do is take small steps to make healthy changes in your life. Remember, it’s easier to reach your goal than to give up. With these tips, you’re sure to start on the right foot and get the weight off for good!