How to Lose Weight When Over 40
As we grow older, our bodies start to slow down. We won't have as much energy as we did before. And because our metabolism also slows down, losing weight gets harder and gaining fat becomes easier. However, you don't have to go through that “dad bod” phase if you don't want to. You can still get back that great physique you had when you were 25 with these simple weight loss tips:
Count your calories
Younger people can lose weight even if they didn't count their calories right. This is because of their metabolism. However, you don't have that kind of an advantage anymore. Because you are now over 40, you need to be strict when it comes to counting your calories. A simple trick is that the calories out should be greater than calories in, calculate your maintenance calories for a day and make sure that you eat less than what’s required to maintain your weight.
Stop eating lots of meat
While eating fruits and vegetables can help you lose weight, what can really help is cutting down your meat intake. Meat is full of calories that are mostly full of fat. The fat in the meat you eat can also lead to heart diseases if not eaten in moderation. If you suddenly can't stop eating meat, try eating lean meat instead. Go for chicken breast and lean cuts of beef to reduce the calories you get from all the fat.
Increase protein intake
It's easier for your body to lose muscle mass as you get older, but you can slow down the effects of muscle loss by increasing your protein intake. Aim for at least 25 grams of lean and high-quality protein per meal to make sure that you don't lose your muscle mass. Protein also helps fill us up so that we won't always crave for snacks in between meals.
The body's natural ability to produce essential minerals and vitamins slows down past the age of 40, and as you get older, you also have to cut down on a lot of foods that provide you with essential micronutrients. This means that you won't be able to get enough micronutrients such as vitamins and minerals. The best way to meet your body's need is to take supplements that supply you with vitamin C, vitamin D, magnesium, and B vitamins.
Get your protein from fish
Fish is not only healthy sources of omega-3 fatty acids but it’s also rich in high-quality protein. The best part is that fish has fewer calories than meat. You can eat a lot of fish without having to worry about going over your daily calorie goal. Additionally, the omega-3 fatty acids found in fish help reduce inflammation that can cause obesity and diabetes. It's also great for the heart. So if you want to combat weight gain and heart-related problems, fish is your go-to source of protein.
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Jack of all trades... master of none! Father of 3 awesome boys, husband to 1 amazing wife! Obstacle racer, procrastinator, computer nerd, trying not to follow the herd!