01/6 Weight Loss: Losing weight in 40s
01/6 Losing weight is a daunting task for people of all age groups. Unfortunately, it only gets harder with time. With age, your metabolism decreases which makes it tiresome and challenging to burn calories and stay in shape. Along with that, change in body composition also plays an essential role. The situation is grimmer for women due to menopause-related hormonal changes. However, losing weight after 40 isn’t impossible, but it isn’t the same as losing weight in your 20s or 30s. You may have to put much more effort. With the right approach and some tweaks in your routine, you can easily shed kilos.
02/6 Eat more protein
After the age of 30, our muscle mass decreases approximately 3 to 8 per cent every decade. The rate of the loss of muscle mass is even high after the age of 60. Muscle plays a crucial role in burning calories and its decline can make it harder for you to shed kilos. Adding more sources of lean protein to the diet can help to build muscle mass and burn tons of calories. Eggs, lentils, beans, and meat are some healthy sources of lean protein.
03/6 Cut calories, not carbs
Creating a calorie deficit is important for losing weight. There is an ongoing trend of cutting calories to shed kilos. Try not to fall for it. Keeping your calorie intake in check is crucial, but so is taking the right amount of carbs. Just like protein carbs are important for our body, they are the sources of energy and fiber. When you hit the age of 40, your body undergoes a lot of internal changes. Cutting back on a crucial macronutrient can lead to nutrient deficiency and constipation. These two things can easily sabotage your weight loss plan.
05/6 Do not go on a diet
Every now and then you will come across a fancy diet trend that will promise quick weight loss results. Not all these diets really help you shed kilos. Besides, following an extreme diet trend can make you nutrient deficient and prone to develop diseases. Rather than going on any fancy diet, try to eat healthy and keep a check on your daily calorie intake. Switching fatty and unhealthy food with more healthy and nutritious options is often enough to drop some kilos.
06/6 Do weight training
Contrary to popular belief, weight training can also help you burn tons of calories. This is even more important for all those people in their 40s. Weight training helps to build muscle mass and burn more calories long after the workout session. It also helps to strengthen your bones and reduce the risk of osteoporosis. Start with light weight, if you feel comfortable then add more weight to your workout routine.
