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7 Ways To Lose Weight More Easily When You're Over 40
By: Dr. David Nelson
Estimated reading time: 5 minutes
Updated May 15, 2020
The frustrating reality of hitting 40 is that fat just seems to hang your hips that much more stubbornly. And your waist is so much harder to whittle down.
But don't give up hope! We've assembled some powerful tips for how to lose weight when you’re over 40!
Tip #1: Reduce the carbs*
More and more people are reducing the carbs in their life. And for good reason. Your body breaks down carbohydrates - like pasta, bread and sugars - to produce energy. But if you have an excess of this macronutrient than you need to keep going, your body converts it into fat! (*Please note that a healthy amount of carbs is necessary and essential for healthy body function.)
Studies have shown that consuming too many carbs may interfere with your blood sugar levels, hormones, and digestive system.
Tip #2: Eat carbs early
Eat your carbs earlier in the day when you're most active. When dinner rolls around, focus on proteins and vegetables.
A few studies indicate that eating a big lunch and going light at dinner can help you go far in losing weight.
Tip #3: Get GOOD Sleep
I know it's hard to get enough sometimes. But do what you can to get your 7+ hours! Losing sleep impacts your weight in many ways.
When you're sleep-deprived:
- Sugary and carb-rich foods become irresistible temptations.
- You don't have the energy to move off your chair, let alone work out the next day.
- Your hormones can go bonkers. The stress hormone, cortisol, may spike and shift your body's metabolism making it harder to burn calories and stored fat. (I explain this more below.)
Bottom line, when you don't sleep enough, you hold onto fat more. Researchers at Brigham Young University found in a study published in 2013 that when you get less than 6.5 hours of sleep per night, people tend to have more body fat. The same is true when you get more than 8.5 hours of sleep (though individual needs may vary). Too much sleep has been shown by research to be linked to higher body fat.
In addition, the researchers found a few more important clues to losing weight through sleep. High quality sleep and sleeping on a regular schedule were also strongly correlated with less body fat.
Tip #4: Exercise In Intervals
By the time we reach 40, our bones and joints may not be able to take the poundings they used to. It's easier on your body to do short, intensive workouts made up of intervals than long endurance trainings.
An added plus is that these kinds of workouts seem to do a better job of calorie-burning and building lean muscle mass.
Tip #5: Strength Train
The more muscle we have, the more calories we burn - even when we're sitting on the couch.
Muscle-building exercises like lifting weights will help you "up” your metabolism big time. These kinds of weight-bearing exercises are also the best for building bone mass so you can diminish the risk of osteoporosis as well.
Tip #6: Eat For Lean Muscle Mass
Add in good food to build muscles, boost your metabolism and lose fat. What are some great foods to do this kind of work?
- Protein gives your body the most important ingredient for making muscles. Plus, your body doesn't store extra protein as fat. It just gets rid of it.
- Dip into healthy fats like coconut oil, butter from grass-fed cows, avocado. All of these fats have been shown to boost metabolism and lean muscle building. They also make you feel full so you don't cave into snack attacks unnecessarily.
- Chlorella up! Chlorella provides your body with nucleic acids and vitamins essential for supporting muscle-health. Its unique chlorella growth factor (CGF) is particularly helpful when it comes to supporting tissue recovery between workouts and keeping you energized. Chlorella can also be a great fuel for workouts.
Tip #7: Relax
Don't stress it.
Stress can change your chemistry making it harder for your body to get rid of fat. Stress may cause you to respond by overeating, which makes it even more difficult to lose weight.
Get rid of the stress and you may also get rid of some of the fat!
Try some stress relief techniques like warm baths, exercise and deep breathing. One of my favorite tools for occasional stress is the supplement, eleuthero. It helps to reduce stress' impact on your body, and also gives you energy and calm to take on the next day's challenges!
You Can Lose Weight Even If You're Over 40
Losing weight can be a challenge at any age. But when you get to 40, it can be particularly tough. It requires checking your old habits and developing some new ones. And at this time in life, the old habits can be even harder to break!
If you have the right approach, you can still stay slim and healthy. Perhaps you can't indulge in pasta as often as you used to, or get by on 6 hours of sleep 4 days in a row.
But if you do the right tactics for staying trim after 40, you'll not only lose weight but gain in energy, strength and confidence. Taking care of your body as you age can also help your internal processes like smooth digestive function, heart health, and even memory! Working towards healthy weight maintenance can help your body perform at its best.
Ready to lose weight the smart way (no matter what obstacles those tough post-40 decades throw at you)? Here you've got a bunch of tactics that work. Put them to use!
Author: Dr. David Nelson