Shedding Pounds After 40.
Shedding Pounds After 40 (Updated).
Many things come with age, greater wisdom, a greater sense of knowing who you are, more self-confidence, deeper empathy and a bigger size of pants.
In your 40’s, thanks to a slowing metabolism, it is easier to gain pounds and tougher to shed them.
Experts on this subject state that, it is around this age that women’s estrogen levels fall as peri-menopause and menopause begin, thus causing insulin sensitivity, making it difficult for your body to control the sugar levels in your blood. This can increase the urge to snack because your sugar levels would tend to spike or crash. It is for this reason that, women over 40 can find it difficult to lose weight, but it doesn’t have to be. You can cheat your metabolism and get lean permanently.
First let’s start by the basics, skipping meals is not good for your metabolism, because your body will store calories instead of burning them. It could also cause a sugar crash.
Downsize your portions. It doesn’t matter how healthy you eat, if you don’t reduce your portion, you won’t shed any pounds.
Adding more protein to your diet will help you combat your age related muscle loss and will keep your metabolism pumped since it has to work harder to digest it.
Each meal should have the following:
Vegetables or fruit should be half your plate. They are rich in fiber and water and will fill your stomach without adding too many calories.
Lean protein. The serving size should be your palm. Good examples of protein are eggs, fish, chicken, etc.
Healthy Fats. It is very important to measure these. They should be from 7 to 10 grams for every meal. Examples are 1 ½ tsp of olive oil, ¼ avocado, 2 table spoons of nuts and seeds.
Complex Carbohydrates. The serving size should be your closed fist. Examples of these are starchy veggies like sweet potatoes, beans, fresh fruit, whole grains, etc.
Fewer Calories More Frequently.
Three reasonably sized meals and two small snacks will keep your blood sugar levels steady thus combatting those nibbling urges.
You can still enjoy your favourite foods.
I am sure that you have your top ten treats list, so start by saying goodbye to the least appealing ones and keep a top three. But by no means should you dip into a whole bag mindlessly. Instead, treat yourself to a small serving and savor every bite!
Alcohol counts as a treat! Depending on the weight loss program of your choice, you could have from 2 to 4 glasses of wine per week. Always keeping in mind that the serving size is 5oz. If you have that glass of wine for dinner, then it is advisable to skip that piece of chocolate dessert.
In the beginning, a 30 minutes daily activity is recommended to compliment that weight loss diet. You can gradually add gym training sessions, power walks, zumba lessons or any calorie burning activity of your choice. This, in turn, will help you maintain your muscle mass and keep you lean.
Be honest with yourself. You know exactly which foods you cannot resist and will for sure open the floodgates, then it is better to totally stay away from them and stick to those that don’t bring about binging.
If you notice that your progress is slowing down for some reason, it might be time to reassess and maybe change your diet or fitness plan, it is ok! And your body is up for the challenge.