Age Is Important
If you're over 40, you've probably observed that it's easier to acquire weight – and more difficult to lose it – than it used to be. Changes in your activity level, eating habits, hormone levels, and the way your body stores fat can all play a role. However, a few simple techniques may help you lose weight.
Consume Your Fruits and Vegetables
At each meal, fill half your plate with these. Produce contains more nutrients while containing less fat and calories than meat, dairy products, or grains. It may also help you feel full even if you eat less. Fresh fruits, such as apples and berries, can also be substituted for high-fat or high-sugar snacks.
Breakfast should not be skipped.
A nutritious breakfast, such as oatmeal or whole wheat toast with fruit, is recommended by experts. It can help you get rid of that mid-morning hunger that causes you to grab something unhealthy on the run or overeat at lunch. Small meals or snacks every few hours can help you control your hunger all day.
Prepare Healthy Meals
The manner you prepare food might contribute a significant amount of extra fat and calories. Instead of frying or cooking with gobs of butter or oil, try grilling, baking, or broiling. This is also helpful advice for restaurants: Avoid items that are fried or have creamy sauces.
Make No Additional Trips 6/15
You become less active as you age, and you may require a few hundred calories less than you did previously. To lose weight, you may need to reduce your calorie intake even further. You can eat less by eating smaller meals and counting your calories with a food diary or an app.
When you're busy with work, kids, and life, it's easy to grab meals on the fly or multitask during a meal. If you don't focus on your food, you're more likely to overeat – and then feel hungry again soon after. Sit down for meals and focus on what's on your plate (rather than what's on your television or computer screen). This allows your brain to recognize when you've had enough.
Switch to water or another zero-calorie beverage if you drink sugar-sweetened coffee, tea, soft drinks, or energy beverages. Your sugary drinks include a lot of added sugar, which might cause weight gain and increase your risk of diabetes.
Reduce your alcohol consumption.
Beer belly isn't usually caused by alcohol. However, a "spare tire" is typical in middle life, and alcohol may play a role. A glass of beer or wine contains roughly 150 calories, which can quickly mount up if you drink frequently. Furthermore, alcohol might make you hungry, so you may overeat while drinking.
Make Exercise a Priority
Many 40-somethings don't have much free time to exercise between desk employment, commuting, and family activities. However, it is critical to do at least 2 1/2 hours of moderate physical exercise every week (such as brisk walking or light yard work) for your weight and overall health. Schedule times in your calendar and make them a priority.
Have Your Thyroid Examined
If you eat well and exercise consistently but still can't lose weight, your thyroid may be malfunctioning. This affects roughly 5% of the population, with women and persons over 60 being the most vulnerable. It can induce weariness, joint or muscular discomfort, and depression, in addition to weight gain. Medications can assist, so get it tested if you suspect there is a problem.