See, as you age, your metabolism starts to slow down, everything just gets a little less efficient.
In reality, dropping unwanted pounds will feel tougher than ever. Those ten pounds you gained in your 40s will become an additional twenty pounds in your 50s and 60s.
BUT excess fat is something we should not ignore.
And you can still lose weight after age 40 (and beyond)—but you will have to put in a more deliberate effort than you used to. Fortunately, there are some simple ways to shed extra pounds.
1. Eat more fruits and vegetables.
To lose weight, you clearly need to take in fewer calories.
But rather than focusing on what to eat less of, let’s talk about what to eat more of. First up, fruits and vegetables.
Fruits and vegetables are low in calories but rich in important vitamins and minerals you need more of as you age, including fiber, which can keep you full between meals.
Anyone who’s attempted to lose weight knows that good nutrition matters a lot in regards to weight reduction, just as much as exercising.
2. Mix up your workouts. Focus on fat loss, not weight loss.
If you’ve been leaning towards one kind of exercise up to this point, now is the time to mix it up.
Resistance training is particularly powerful in helping you build muscle, which burns more calories than fat, and aerobic training is especially effective for helping you lose fat. For strength, focus training on the legs and large muscle groups of the upper body try squats, deadlifts, and pull-ups.
Strength training and aerobic training are particularly good at decreasing depression and improving long-term heart health– so pick up the dumbbells if you want to live a healthier and happier life.
3. Remember to stay hydrated.
Obviously, this is a tip for anyone attempting to get more fit, lose weight and boost overall health, but it’s particularly important as we age. That’s because as we age, the hypothalamus, which controls our hunger and thirst, becomes desensitized, dulling our thirst signals.
4. Be patient.
While it’s just as possible to reach your healthy weight in your 60s as it is when you were in your 20s, it might take some more time. You probably might not be able to push yourself as hard as you’d like to during your workout session, leading to a lower-calorie burn. Or, you may not be as strong as you once were, indicating you to lift lighter weights.
5. Stay positive/motivated.
In case you’re continually thinking:”gaining weight is part of the aging process” on repeat, it’s time for new weight-loss mantras. It’s critical to avoid slipping into a mindset that will prevent you from losing weight.
Maybe take a group fitness class, or talk a few friends into joining you for water aerobics at the local pool. Too often, what limits us from achieving our weight-loss goals is all psychological.