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The 40 Best Weight Loss Tips if You're Over 40



The 40 Best Weight Loss Tips if You're Over 40

The _40_ Best _Weight_ Loss _Tips_ if_ You're _Over_ 40

No one says losing weight is easy. And it gets harder the more candles there are on the birthday cake. We turned to renowned experts--nutritionist Andrei Bobrovsky, MD, Ph.D., and Prison for Fat Clinic chief medical officer Andrei Knyazkov--to find out what's The 40 Best Weight Loss Tips if You're Over 40. We also consulted scientific research to shed light on exactly what you can do, from diet to fitness to sleep to stress.

Cut 1 in 40. What does it mean to eat a portion of something?

If you're wondering how to lose weight fast at 40, remember that even with healthy foods, portions need to be controlled.

  1. The size of two folded fists would be your stomach.
  2. If there is more than this volume on your plate, you risk eating more than you need, explains Dr. Andrey Bobrovsky.
  3. To reduce portions painlessly, eat one or two tablespoons less than usual.
  4.  The additional food we eat is frequently needless.

2 in 40. Is it better to die first than exercise?

When it comes to losing weight after age 40, what really moves the arrow on the scale is the change in diet," says physician Andrei Knyazkov. People often make the mistake of focusing only on exercise and then stopping working out without seeing results. Focus first on changing your diet and then on practice.

3 of 40. lose weight after age 40.

People who managed to lose weight after age 40 did so after realizing it, either because the clothes no longer fit or because the doctor recommended it.

  • You need to wake up mentally to be ready for change.
  • If you do not make a mental commitment, nothing will happen.
  • Understand why you need it and remind yourself often.

4 of 40. Fruits are healthy foods.

Fruits are healthy foods. They are a source of phytonutrients and healthy fiber. However, they also contain carbohydrates.

Fruits _are _healthy_ foods

From the age of 40, it is necessary to pay attention to the intake of healthy carbohydrates as well. It is not necessary to give them up completely, but limit yourself to two servings of fruit per day. It is best to eat berries that are low in sugar and carbohydrates.

5 of 40. Controlling carbohydrates.

At the age of 40, the body becomes more resistant to insulin, which leads to weight gain (especially belly fat) and makes it more difficult to shed excess weight, explains Dr. Andrey Knyazkov.

RELATED: What are the best ways to lose weight?

To avoid this, you need to control your carbohydrate intake, even if you consume healthy foods such as whole grains. Measure your desired portion when you sit at the table, not by eye (for example, half a cup of cooked brown rice).

6 of 40. Don't give up protein and spread it out.

To lose weight after 40, try to maintain muscle mass by reducing calorie intake and losing weight. To achieve this, consume 30 g of protein three times a day. This is about 110-140 g of chicken or fish.

7 of 40. Incorporate protein into breakfast.

Have we mentioned how important protein is?  It is essential at breakfast when we tend to consume carbohydrate-rich foods. Studies show that people who eat protein for breakfast instead of carbohydrates lose more weight.

8 out of 40. walking is important for everyone.

Spending more time walking is important for everyone, but it is especially important if you want to lose more than 20 kg. A common mistake is to think you have to put all your energy into exercise and do an intense workout.

walking_ is_ important _for_ everyone

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This is the worst thing you can do because it increases the risk of injury. Instead, brisk walking will help you lose weight and will not cause you any pain. Decide to walk 10,000 steps each day.

9 out of 40. the exact timing of food intake is important.

According to a study published in the Journal of Nutrition, meal timing can be a useful strategy for maintaining or reducing weight.

Researchers found that eating infrequently is helpful in reducing food intake and recommend maintaining an interval of at least 5 to 6 hours between breakfast and lunch.

RELATED: How to Lose Weight Fast With These Easy Meal Plans 

If you eat breakfast at 7 a.m., this is rather simple. and lunch at noon, but it is important to remember that the exact timing of food intake is important.

10 of 40. Get rid of the diet in your head.

  1. Ironically, "diets" have been shown to be one of the best predictors of weight gain.
  2. This is certainly disappointing news.

But dietary restriction" doesn't lead to weight increase.

  • This is according to a study published in the journal Frontiers in Psychology.
  • If you intend to reduce your weight, you should stop using the jargon of "diet adherence.

11 of 40.Building exercise.

Once regular walking has become a routine, "turn your attention to other pleasurable body movements," says Dr. Kniazkow. This can be dancing, walking, biking, swimming, or martial arts.

RELATED: how to lose weight fast without exercise in a month 

The important thing is that physical activity is enjoyable and not based on a sudden fad or becomes a punishment. If you think about physical activity in this way, you will be more willing to engage in it.

12 of 40 Eat a salad for lunch.

There are many ways to burden your stomach with a salad, such as dressing it with high-calorie dressings. A proper salad for lunch should consist of a mountain of vegetables (lettuce, cucumbers, tomatoes, peppers).

110-140 g of protein, and vinegar and olive oil for healthy fats. One of the reasons I prefer salads for lunch is that you can eat a large amount that doesn't leave you hungry until dinner," says nutritionist Andrei Bobrovsky.

13 of 40. Don't forget your favorite foods.

Following a diet does not have to be a horrible experience. Just because you need or want to lose weight, you should not feel punished or deprived. Finding a sustainable way of eating will keep you from constantly gaining weight. You do not have to stop eating your favorite meals if you lose weight.

14 of 40. Managing stress.

In a British study of adults aged 54 years and older, participants with higher levels of the stress hormone cortisol were more likely to be overweight, have a higher body mass index, and have a larger waist circumference.

Don't_ forget_ your _favorite_ foods

High cortisol levels contribute to fat accumulation, especially in the abdominal area. Mastering stress-reduction strategies and using them when necessary-can help you lose weight without changing your diet.

15 of 40. Drink more water.

A University of Michigan study of nearly 10,000 adults linked inadequate fluid intake to high body mass index and obesity.

  1. People who are overweight may eat fewer water-rich fruits and vegetables.
  2. It is also helpful to drink more pure water.
  3. A tip for drinking more:
  4. many people find that they drink more water when it is at room temperature.

16 of 40 Going on vacation for a week.

  • Weekends are often not recommended because they do not have the structure of weekdays.
  • The period between Friday evening and Sunday is a vacation as far as meals are concerned.
  • Resort to a "holiday" meal once a week, which can include anything you obviously enjoy.
  • This can be your favorite spaghetti or a visit to an Italian restaurant. Moments like this help ease the sense of loss.

17 of 40 Thinking about something else.

When the question of how to lose weight fast as a woman after 40 arises, you always see opportunities to eat: donuts and cookies of all kinds at work.

When you see those cookies, tell yourself that you are in charge and that you are in order. Say something like, 'I choose not to eat this because I choose what I like best,'" Dr. Bobrowski recommends.

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That's where the promise of a holiday meal comes in: if you focus on that, you can ignore the other snacking opportunities that arise.

18 of 40. Read the labels.

It is easy to look at the front of a package and give in to its allure and misleading claims, especially when it says the product "contains nothing" that it does not. Not everyone knows that the product contains nothing.

Not everyone knows that gluten-free foods can be high in sugar, salt, calories, and fat and low in fiber. All these factors contribute to weight gain. Read nutrition labels, which provide real information about what you are buying.

19 of 40 Planning ahead.

Waiting to randomly choose nutritious foods throughout the day will ruin your diet. There are many things you can choose with the best of intentions. Plan meals in the evening for the next day and stick to the plan. The next day you will know exactly what you are eating.

20 of 40. Consume more plant-based foods.

A plant-based diet can promote long-term weight loss. A 2016 review of 12 randomized, controlled trials found that people on a plant-based diet lose almost 2.5 kg more weight than meat-eaters (vegans lose even more). Legumes, salads, and tofu are good sources of plant protein and should not be avoided.

21 of 40 Eat three times a day.

Eat _three_ times_ a _day

There is a notion that eating evenly throughout the day increases metabolism. This is true, but the effect is very small," says Dr. Knyazkov. If you eat three times a day, you can do other activities after meals without thinking about food until the next meal. "It's very liberating," he says.

22 of 40. Avoid artificial sugar substitutes.

Artificial sugar substitutes contain no calories, but they enhance the taste of sweet foods (like stevia, for that matter). If you consume any sugar substitute, you will never feel an "orgasm" in your mouth when you taste apples. Also, the less you consume sugar substitutes, the more you will appreciate the natural sweetness of foods, even vegetables.

23 of 40. Drink green tea.

If you feel that your morning energy is waning, you may be craving something sweet to cheer you up. Instead, it is advisable to drink green tea, which contains antioxidants that can promote fat burning and alleviate hunger pangs.

It is also said that when supplementing omega-3 fatty acids, it is best to take a break for tea. These are fats that, together with tea, can energize you until dinnertime.

24 of 40. Be strong.

Strength training is absolutely essential for women facing the challenge of how to get rid of a belly after 40. This is the age when muscle mass begins to shrink. "If you don't pay attention, your muscles break down incredibly fast," says Dr. Knyazkov.

muscle_ mass

Forget about going to the gym. He recommends using exercise DVDs that focus on resistance training with your own body weight, such as squats, lunges, and push-ups.

25 of 40. Eating fat.

If you ask if it is possible to lose weight as a woman after the age of 40, you will definitely get a positive answer. The right fats do not make you fat, but they can prevent age-related bloating.

A study published in The Lancet showed that people who followed a Mediterranean diet and consumed olive oil or nuts had lower weight and a smaller waistline than Over the five years of the trial, control group. Even better, there is no need to count calories.

26 of 40. Eat more yogurt.

Make yogurt part of your breakfast. A 2016 study concluded that yogurt consumption is associated with positive effects on weight. Use plain yogurt that hasn't been sugared.

27 of 40. Combine protein and carbohydrates.

This is a winning combination: protein takes longer to digest, which makes blood sugar levels more stable after carbohydrate consumption. Pair fruit with bananas with peanut butter, rice with chicken, or pasta with cheese.

28 of 40. Don't lose control.

Emotional binges sometimes happen, and if they do, don't be ashamed of them. However, if you analyze your triggers and find calming behaviors that have nothing to do with food, you can increase your chances of successfully losing weight by 70 percent, according to the Journal of Behavioral Medicine.

29 of 40. Snacking before bedtime.

Most of my clients come to me and tell me they like to snack before bed," says Knyazkov. If this happens to you, too, you must submit to this natural tendency. Otherwise, you will have to suffer through the night.

Snacking_ before _bedtime

In addition, a bedtime snack stabilizes blood sugar levels during sleep. A good recipe microwave an apple (to soften it) and then toast it (to make it crisp), add yogurt and cinnamon for a healthy combination of protein and carbohydrates.

30 over 40. Close the kitchen.

If you can, have a snack in the early afternoon. Then close the kitchen at 8 p.m. "Dr. Bobrowski suggests eating a substantial lunch rather than continuously throughout the day.

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This is in line with the body's natural metabolic rhythm. Consider the hours when you don't eat as a "renewal period" in which cells do the cleansing necessary to lose weight.

31 of 40. Pay attention to the timing of carbohydrate intake.

The body burns carbohydrates most effectively in the morning and just after noon. Eat carbohydrate-rich foods (e.g., cereals) in the early hours of the day, when your metabolism is most active.

Pay_ attention_ to_ the_ timing_ of carbohydrate intake

Eat small portions of whole grain products (no bread), half a plate of raw vegetables, and 110 g of protein (chicken, fish) at lunch.

32 of 40. Sleep (more).

It may be hard to believe, but sleep is one of the most important factors in weight loss, especially for those who want to lose weight after 40.

Dr. Andrey Knyazkov says, "If you don't get enough sleep, your appetite and hunger hormones are altered. -You are willing to eat as much as you can reach. The only solution is to sleep seven to eight hours a night.

33 of 40. Increase your fiber intake.

Researchers suggest that if you have trouble sticking to a particular diet, you should solve the problem with one small change:

  1. Start eating more fiber.
  2. According to a study published in the Annals of Internal Medicine, 
  3. people who eat a lot of fiber lose about the same amount of weight in one year as those.
  4. who follow the American Heart Association diet (about 2.5 kg).
  5. Fiber is found in abundance in vegetables, fruits, and whole grains.

34 of 40. Eating nuts.

Eating_ nuts

Walnuts contain a lot of calories, but they have the interesting effect of preventing weight gain and promoting weight loss. According to a 2017 study, people who ate a lot of nuts had a 5 percent lower risk of being overweight than people who did not eat any.

35 in 40. Turning off electronic devices.

There is another reason to turn off your cell phone before bedtime:

  • The blue light emitted by electronic devices suppresses the production of the sleep hormone, melatonin.
  • In short, your phone and tablet can subtly contribute to weight gain if you don't get enough sleep. 
  • Turn off your phone and computer at 7 p.m. (you can use a timer to do this automatically).
  • Then state that you will not use screens or electronic devices for an hour before bedtime.

36 out of 40. Think about the quality of your food.

According to a 2018 Stanford University study, people who eat lots of vegetables, are low in refined flour and trans fats and focus on eating whole foods (without worrying about counting calories).

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lose as much weight as those who eat low-fat or low-carb diets. Conclusion: a high-quality diet is the most important part of a diet for weight loss after age 40.

37 of 40. Satisfying hunger.

It is perfectly normal to feel hungry at times. While one should respect hunger, one should know not to be afraid of it. "If hunger pangs are normal, it means you are losing weight," says nutritionist Andrei Bobrovsky. - It's just a feeling. It will pass, you will have time until the next meal and you will feel good.

38 of 40 Know when to weigh yourself.

For people trying to maintain a healthy diet, Dr. Andrei Knyazkov recommends stepping on the scale every day. "In this approach, he argues, you may focus on losing weight and adopt sound eating practices.

39 out of 40. Reduce alcohol.

A glass of wine before bed "is a disaster for weight loss after age 40," says nutritionist Andrei Bobrovsky. - Many women indulge, but when you drink wine, you start eating.

Moreover, alcohol does not bring nutrients to the diet, but only provides "empty" calories from carbohydrates. Limit alcohol intake to a small amount, no more than 1-2 times a week.

Postpone 40 by 40.

Weight loss after age 40 is related to body movement during the day. A study published in the journal Obesity shows that in adults with an inactive lifestyle and at risk of developing type 2 diabetes, every 60 minutes of sedentary activity is associated with an increase in abdominal and liver fat.

On the other hand, people who follow physical activity guidelines (at least 150 minutes per week of moderate-intensity) are protected from fat accumulation around the waist or a sedentary lifestyle during the day.

That's all the more reason to get out of the house, play with the kids (or dog), arrange a game of tennis with friends, or even go shopping during your lunch break.