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January 10, 2018How to lose weight after 40
As you age, you may find it more of a struggle to shed unwanted weight. You’re not alone! The good news is there are some simple steps you can take to help reach your health goals.
Make a sleep routine and stick to it
Not getting enough sleep can make you grumpy – but studies have also shown that those of us who regularly get fewer than 7 hours sleep a night are more likely to be overweight than those of us who enjoy a longer slumber. If you’re feeling tired during the day, you’re also more likely to snack on sugary foods which are high in calories.
When you eat your meals could matter
We have written before about the impact eating late at night could have on your health. To recap, studies have shown that snacking at night before going to bed not only contributes to weight gain, but could also increase your likelihood of developing diabetes and heart disease. Try to eat three wholesome meals per day, and don’t skip breakfast – you’re more likely to reach for high sugar snacks if you feel your energy levels drop mid-morning.
Choose the right exercises
Muscle burns more calories than fat. But after 40 our bodies tend to lose muscle mass, so it’s important to try to incorporate muscle-building exercises into your everyday routine. Try lifting weights – or if you don’t have access to equipment, squats and press-ups are excellent muscle-building exercises too. Experts advise that you should try to exercise all the main muscle groups at least 2 days a week.
Fruit and vegetables are your friend
When you do feel the urge to snack, make the right choices. Fruits and vegetables tend to contain fewer calories than other items often branded as snack-foods. Aim to eat at the bare minimum 5 portions of fruit and vegetables a day. It doesn’t matter if they’re fresh, frozen or tinned – they still contain good fibre, vitamins and other vital nutrients which keep you healthy and help you feel fuller for longer.
Limit your alcohol intake
Alcohol is the number one culprit for empty calories – drinking also tends to make you crave salty, fatty foods. As you age, your metabolism slows down, meaning you’re more likely to see the effect a few glasses of wine a week has on your waistline.
Check your thyroid
It’s estimated that around 1 in 20 of us in the UK have a thyroid problem. Having an underactive thyroid (hypothyroidism) can have a huge effect on your metabolism. Weight gain is a common symptom of the condition, but the problem can often go undiagnosed as weight gain can often be attributed to other causes. Most thyroid problems are treatable with medication, so if you’re struggling to lose weight, feeling lethargic or suffering from joint pain, you should have a thyroid check.
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