Best way to lose weight for women over 40 Effectively
Losing weight can be essential to women over 40. It is because people with more body weight are at a higher risk of suffering from other diseases. For example, one can suffer from liver cirrhosis, gall stone, type-2 diabetes, or even a heart attack. In addition, high cholesterol, hardened arteries, high blood pressure are other problems faced by overweight people. Learn the Best Way To Lose Weight For Women Over 40 to avoid these problems.
You are prone to various heart problems and certain types of cancer as well. Reading all of this is scary because when you grow older, your immune system also becomes weak. As a result, you cannot fight diseases like you could when you were young. Fighting diseases can be a huge struggle. So, it is better to prevent the risk of suffering from them in the first place. Losing weight can be of great help to avoid such risky diseases.
Weight loss is harder after 40
Due to the growing age, people tend to gain more weight. It may be due to any medical condition such as PCOS (Polycystic Ovarian Syndrome) or an underactive thyroid gland. With age, your metabolism also slows down, which negatively affects weight loss.
Women approaching menopause are more likely to gain weight. It is because several hormonal changes occur in the body. As you approach menopause, the sex hormones in your body, i.e., estrogen and progesterone, fluctuate. This can lead you to gain more weight and cause several other changes in your body.
The best way to lose weight is by boosting metabolism.
Metabolism means the chemical processes in your body that change the food stored in your body into energy. It plays a huge role in burning calories and reducing your body fat. Metabolism is the factor due to which you can lose weight even while taking a rest. Every part of your body requires metabolism to function correctly.
Your heart, liver, kidney, and all other vital organs play a huge role in metabolism. Losing weight after 40 can be a big challenge because, after 40, your body doesn’t support you. You might have pain in your joints or back pain due to which you cannot perform more exercise.
This reduces the number of calories that your body burns. So, boosting your metabolism can be a good way for you to lose weight. Though the rate of metabolism cannot be changed drastically, it can be enhanced quite a bit. Below are the tips that you need to follow to boost your metabolism.
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1. Eat fruits and veggies as snacks
Whether we are teenagers or oldies, all of us prefer junk food over healthy food. Instead, we like binging on some packed and preserved food for our snacks. But to lose weight, we need to focus more on fruits and vegetables. Fruits like avocado, apple, or berries can be an excellent snack for us.
They help us to burn fat. We can take some leafy or cruciferous vegetables as well. They can be taken in the form of a salad or boiled vegetables. We can enhance their taste by adding healthy fats like olive oil for flavor as well.
2. Never skip breakfast
Breakfast is the most important meal of our day. It is because our body is in a state of rest for almost 8-10 hours when we have breakfast. So breakfast should never be skipped. Instead, we should do a heavy breakfast and a light dinner. But, of course, it would help if you had something full of nutrients during breakfast.
It enhances the overall growth of the body and helps us to drop some pounds. However, skipping breakfast makes you eat more snacks, which can reverse your weight loss goals. Thus, it would help if you always made a proper breakfast.
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3. Eat more protein
While talking about nutrient consumption, protein is the nutrient that you should focus on the most. It is scientifically proven that proteins can assist us in losing weight. In addition, protein consumption keeps us full for a longer time, reducing our urge to eat again fast.
The hunger hormones are reduced due to the intake of protein. It makes us consume comparatively fewer calories and helps us lose weight. Protein boosts the metabolism that can help us burn more calories as well. In addition, it can strengthen our muscles. So, it is always good to replace the carbohydrates in your food with protein.
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4. Avoid snacking during the night
You must have heard someone say that they feel hungry at night and end up eating food at 3 am. This might happen to you too most of the days. But that is non-beneficial for you if you are trying to lose weight. It may make you gain a few pounds instead.
Snacking during the night causes us to consume more calories than we usually would. That disturbs the entire mathematics of losing weight, which is burning more calories than destroying them. So, never snack at night. For this, you shall sleep on time and have an excellent sleeping routine.
5. Stay away from soda or sugary drinks
Grabbing a bottle of coke or a soda on the way to works sounds appealing. But, if it would say that appealing for your health, carbonated drinks such as soda can cause you to gain more weight. Sugar always means additional calories that you don’t want.
Carbonated and sugary drinks can make your body store more amount of fat than they generally would. Such drinks also increase the sugar level in your blood, exposing you to a higher risk of diabetes. In addition, they might slow down your metabolism rate by up to 10%. So always try to avoid carbonated drinks if you want to lose weight.
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6. Cook healthy balanced meals
Cooking your meal is always a better alternative to ordering it online. If you cook your dinner yourself, you can easily use the ingredients you want and cut off those you don’t. Always cook your meal either in olive oil or coconut oil because these are healthy fats and won’t harm your body. Keep the amount of salt in your meal minimum because that can also be helpful to lose weight.
Always remember to use whole grains as much as possible. Also, consider using the ingredients that cause less harm to your body. Every food item has a different number of calories. So, you can consume those that are lesser in calories. Some of the meals that you can consider having while trying to lose weight are given below.
- Leafy green vegetables like spinach and kale, soup and whole grains
- Cruciferous vegetables like broccoli, fishes like salmon and tuna
- Sprouts, boiled potatoes, and beans
- Whole eggs, lentils, and full-fat yogurt
- Chicken breasts, legumes, and lentils
7. Stay hydrated
Water is the key to weight loss. The more we drink water, the healthier and fitter we become. You must drink at least 7-8 glasses of water every day. Water helps to boost your metabolism and burn more calories after that. In addition, it helps to detoxify your body and remove all sorts of waste.
Water can be very helpful in losing water weight as it avoids water retention. The electrolytes that we consume are distributed in water and exported to all parts of our bodies. Water helps to decrease fatigue and allows us to exercise for a longer time. Thus, it would be best if you constantly stay hydrated.
8. Avoid stress and sleep properly
Mental health is deeply connected to our physical health. Poor mental health can affect our bodies in numerous ways. It can be either through hormones or through uncertain behavior. For example, taking stress produces a hormone called Cortisol in our body, due to which our appetite increases.
We tend to binge more on junk food, and it allows our bodies to gain weight. Insomnia can also cause us to gain weight. Sleep deprivation increases our hunger hormones and hence increases our appetite. If we stay awake till late at night, we feel hungry and take one more meal at midnight.
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9. Do full-body strength training
Exercise is a vital part of boosting your metabolism and helping you lose weight. It can also give you cardio-vascular benefits, making you healthier. There are different forms of exercise. The idea of hitting the gym might not seem appealing to a 40+ woman.
But there are various other exercises that you can do in your home. It can be yoga, cardio, dancing, swimming, or any other form of exercise. Exercise helps you to strengthen your muscles and bones. It allows you to tone your body along with burning calories. So regular exercise can do wonders for your body.
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You can always work on your body despite your age. Whether you are 14 or 40, you can do it easily if you have the dedication to drop some pounds. Yes, you require putting more effort once you have crossed some age boundaries. But if you want a healthier and fitter body, the Best Way To Lose Weight For Women Over 40 is for you.
If you are into exercise, I would highly recommend selecting the more appropriate activities for your body. Many practices do not fit people with medical conditions, such as joint pain or a slipped disc. Cutting off on food doesn’t mean starving yourself to become fit. It only means cutting off the junk out of your life. Once you work over all the points listed above, you will have your desired body. It just requires some time and dedication to your weight loss program.