Last Updated on January 3, 2021
Age acts like weight. Both numbers go up and never down. Even though it’s possible to lose weight at any point in your life, it gets harder and harder once you get older.
Usually, when you reach your 40’s, you might find it extremely hard to exercise like you used to, or even eat properly. This is normal since our body changes and so do our habits.
However, it isn’t impossible to become a healthier version of yourself, no matter what age you are.
In this article, we’ll tell you about some of the best weight loss tips that are specially targeted for people over 40, but they are still worth following even if your under that age.
Table of Contents
1. Breakfast Is Important
People tend to think that the only way on how to lose weight fast is to stop eating or by taking weight loss pills. This couldn’t be further from the truth. In fact, whenever you decide to starve yourself or resort to pills, you always end up gaining even more weight once you start eating normally again. Take breakfast as an example, most people think it’s not as important as lunch or dinner, but it’s the most important meal of the day. Let’s say you have breakfast in the morning, not just a yogurt or cereal, but maybe you make some scrambled eggs and eat one large peanut butter toast. When lunchtime arrives, you won’t be starving. You’ll be hungry but not much, so you’ll eat less than you ate during breakfast, this will also happen at dinner. So, even if you’re on a diet, you can still eat a lot of calories in the morning since those are easier to burn throughout the day, and they will give you enough energy to eat less in other meals.
2. Eating More Vegetables And Fruits
If you’re wondering what are some of the healthiest foods to lose weight, then the answer might be veggies and fruits! Besides being natural and unprocessed food, they don’t possess a lot of calories or fat, and the good news is: they end up filling you up, which is the goal here: not feeling hungry. You don’t have to eat 10 apples a day or anything like that, but consider filling half of your plate at lunch and dinner with some vegetables. Also, when you feel like snaking, instead of grabbing cookies, opt by eating a banana or some berries.
3. Eating More During The Morning And Less At Night
Eating late at night is something that we are all guilty of. We always end up on the couch with a bag of chips or ice cream watching tv. Even though guilty pleasures always feel good, they don’t feel that great on your body over time, or on your self-esteem. If you have a fast metabolism, maybe you can get away with having big meals at night, or maybe if you work during the night and sleep during the day, you’ll be eating most of your calories during the time you’re awake. However, a simple way on how to lose weight without changing what you eat is reducing the food you consume during nighttime or less active hours.
4. Healthy Meals = Healthy Body
Of course, losing weight means eating less or consuming fewer calories than the ones you burn daily. But that doesn’t mean you should keep eating unhealthy food. Whenever you decide to lose weight, it’s because you don’t feel good or healthy inside the body you live in. So, making an effort to eat healthier should also be important for you. There are simple ways on how to lose weight quickly just by changing the way you cook your meals. Instead of frying, you can opt by boiling or grilling. You can also opt by using olive oil for your food instead of butter. This way, you’ll be avoiding consuming unnecessary extra fat.
5. There’s No Such Thing As Forbidden Foods
When talking about foods to eat when trying to lose weight, you might automatically exclude some options like chocolate, potatoes, popcorn, pasta, and so on. However, that doesn’t mean you can’t still eat some “forbidden” foods now and then. Take dark chocolate as an example, you might think chocolate is a big no when it comes to weight loss, but in reality, it is one of the best sources of antioxidants out there! So, is dark chocolate good for weight loss? Yes and can even help you keep the risk of heart disease away. Don’t sleep on dark chocolate benefits or other foods. Some people or the media might paint as “bad” or “unhealthy,” do your research first and try it out for yourself!
6. No More Alcohol
We’re not saying “beer bellies” actually come from beer or other types of alcoholic drinks, but sometimes these drinks have a lot to do with it. Did you know that a simple glass of wine or beer is 150 calories? Now think about how many glasses you drink per day. If this is not enough of a reason as to why you should avoid alcohol, then also keep in mind that drinking it makes you even more hungry, so you end up eating more. One of the main tips to avoid alcohol craving is to remove temptation from your life. Stop buying these drinks whenever you’re at the supermarket. If you don’t have them at home, you won’t drink them! If you have a coffee right outside your workplace or house, start exiting the other way around or enter through the garage. Yes, you might be taking a bigger path, but at least you’ll be losing some extra calories instead of consuming unnecessary ones.
7. The Same Goes For Soda
Did you know how much sugar there is on coca-cola, ice teas, and other types of sodas? It’s a lot! The same goes for coffee with sugar and energy drinks. These can make you gain undesirable weight in a short amount of time. Why? First of all, they’re addictive. Sodas aren’t made to kill your thirst or hydrate you. They do the exact opposite! By doing this, you’ll end up getting a second glass and a third one, especially during hot summer days. And what happens to that sugar? It ends up attaching to your thighs and belly, contributing to bad circulation, cellulite, and of course, extra weight.
8. A Good Night’s Sleep
One of the best natural weight loss tips that work for every single person out there is simply being able to rest. Not just rest on the couch while watching tv, but resting, closing your eyes and feeling your body relax more and more until you end up falling asleep. It might not be easy if you have kids or health problems, but it is extremely important that you get at least 7 to 9 hours of sleep per night. You’ll wake up more rejuvenated, calm, and feeling healthy.
9. Who Said You Can’t Exercise?
Just because you’re over 40, that doesn’t mean you should give up on the physical activity, especially if you work a desk job or have a sedentary lifestyle. You might not have the same energy as you had a few years ago, but you should still find some strength to at least go for a walk every day for 20 minutes. This will help not only your heart and lungs’ health, but it will also improve your mobility, so when you get older, you won’t be stuck in a wheelchair.
10. Learn About Your Calorie Intake
During your fitness journey, or just by reading this article, you probably already asked yourself: how many calories to eat to lose weight? The answer is not hard to find, but it’s also not an exact one. You see, the number of calories depends on a lot of factors, like your age, height, current weight, lifestyle, and gender. There are many websites out there that can help you find your number and a lot of apps that you can track how many calories you’re eating. Fitness pal is one of the most known apps for that. You simply have to pick what you would like to do: lose weight, maintain or gain weight. And then, they’ll present to you how many calories you should consume per day to lose your desired amount of weight!
11. Get To Know Other People
One of the best weight loss tips out there is to find people that share the same goal as you. It always helps to have someone that shares your struggles, pain, and desires. It might be your neighbor or a group of people on social media. Finding a group of people that will encourage you on your weight loss journey is key to success. You shouldn’t be obsessively tracking your calories or preventing yourself from eating one icecream during the entire summer. Stress and anxiety can make it harder for you to lose weight. Being happy and relaxed throughout your journey is key for a healthy body and mind. If you don’t enjoy going to the gym, go for a walk. If you get anxious often, try meditation or yoga. And if you don’t see the results right away, don’t give up just yet! Remember that everything takes time. And it’s your patience and strength that will determine if you lose weight or not.