How To Get Lean After 40

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How To Get Lean After 40

 If you're over 40, you've probably noticed that gaining weight — and losing weight — is ea
sier than it used to be. 
Changes in your activity level, food habits, hormone levels, and how your body stores fat can all have an impact. 

However, there are a few basic things you may do to assist you lose weight

Eat Your Fruits and Veggies

Put half of them on your plate at each meal. Meat, dairy products, and grains deliver more nutrients while containing fewer fat and calories than vegetables. It may help you feel satisfied even if you eat less. Fresh fruits like apples and berries can also be used in place of high-fat or high-sugar snacks.

1) Don’t Skip Breakfast

A nutritious morning meal, such as oatmeal or whole wheat toast with fruit, is recommended by experts. It can help you beat that mid-morning hunger that makes you grab something unhealthy on the fly or eat too much at lunch. Small meals or snacks every few hours can help you control your hunger all day.

2) Cook Healthy Meals

The manner you prepare meals can add a lot of unnecessary fat and calories to your diet. Instead of frying or cooking with a lot of butter or oil, try grilling, baking, or broiling your food. This is also sound restaurant advice: Fried dishes and foods with creamy sauces should be avoided.

3) Don’t Make a Second Trip

As you get older, you become less active, and you may require a few hundred fewer calories than you did previously. You may need to reduce your calorie intake even further to lose weight. Smaller portions and calorie tracking with a food diary or an app can assist you in eating less.

4) Pay Attention

When you're juggling work, kids, and life, it's easy to grab food on the fly or multitask while eating. If you don't focus on your food, however, you're more likely to overeat — and then feel hungry again soon after. Sit down for meals and focus on what's on your plate rather than what's on your television or computer screen. This assists your brain in recognizing when you've had enough.

5) Lay Off the Soda

Switch to water or another zero-calorie beverage if you drink sugar-sweetened coffee, tea, soft drinks, or energy beverages. Your sugary drinks include a lot of added sugar, which might cause you to gain weight and increase your diabetes risk.

6) Cut Back on Alcohol

Booze isn't necessarily to blame for beer belly. However, a "spare tire" is typical in middle life, and alcohol may play a role. A glass of beer or wine contains approximately 150 calories, which can quickly mount up if you drink frequently. Furthermore, alcohol might make you hungry, so you may overeat while drinking.

7) Make Time for Exercise

Many 40-year-olds don't have a lot of spare time to exercise because of their desk employment, commutes, and family obligations. However, it's critical to do at least 2 1/2 hours of moderate physical exercise (such as brisk walking or light yard work) every week for your weight and overall health. Schedule time in your calendar and make it a priority.

8) Build Muscle

Following the age of 40, people lose muscle naturally, especially women after menopause. Because muscle consumes more calories than fat, your metabolism will slow down, making it more difficult to lose those stubborn pounds. Lifting weights or performing body-weight workouts like push-ups and squats at least twice a week might help you keep those muscles in shape.

9) Relax, Don’t Stress

Stress makes it tougher for your body toAt every meal, put half of them on your plate break down fat and makes you more prone to overeat on unhealthy foods. Yoga, deep breathing, meditation, going for a stroll, or reading a good book are all terrific ways to relax. Everyone's stress reduction is different, so figure out what works best for you.

10) Get Good Sleep

All kinds of things can mess with your sleep after age 40 -- health problems, stress, medications, and, for women, menopause. But people who don’t get good-quality sleep are more likely to gain weight. If you skimp on sleep because you’re busy or stressed, try to change your habits and settle into a regular routine.

11) Have Your Thyroid Checked

If you eat well and often exercise but still can't lose weight, it's possible that your thyroid isn't functioning properly. This affects roughly 5% of the population, with women and persons over the age of 60 being the most affected. It can lead to weariness, joint or muscular pain, and depression, in addition to weight gain. Medications can assist, so get it checked if you think there's a difficulty.

12) Get Support

For many people, losing weight with others is simpler than doing so alone. You may enter a weight-loss competition at work, join a social media group, or ask a friend to join you for early-morning walks or gym courses. Others who share your goals can hold you accountable and encourage you as you grow.

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