How to lose weight: Entering the age of 40 gives a positive and empowering feeling to many people. This is said to be a new beginning in life, where you are wiser, stronger and more health conscious than before. But the truth is also that losing weight after 40 can be a bit difficult, because at this age some natural changes start taking place in the body. Due to which weight starts increasing. However, weight can be reduced by making some healthy changes in lifestyle.
Muscles gradually start decreasing after the age of 40. The more muscles you have, the faster your metabolism and the more calories your body burns. When muscle mass decreases, metabolism slows down and losing weight can become a challenge. Therefore, the best way to lose weight at this age is to maintain and strengthen the muscles.
Ways to lose weight after 40
Exercise slowly but continuously – Start the exercise slowly at first. There is no need to start excessive or hard workouts suddenly. You can start with light movements at home like walking, high knees, side steps or jumping jacks. Routine 5 days a week, brisk walk for 30 minutes also helps a lot in reducing weight. Listen to your body and move slowly.
Do strength training- After 40, strength training becomes very important. This builds muscles and speeds up metabolism. For this it is not necessary to lift very heavy weight. Light dumbbells, water bottles or body weight exercises such as squats, arm curls and lunges are also very effective. Do strength training 1-2 times a week.
Eat protein-rich food – Increasing the amount of protein in food is also beneficial. Protein keeps the stomach full for a longer time and the body spends more energy. Include pulses, milk, curd, cheese, eggs, soya or nuts in every meal.
Eat more fruits and vegetables – Keep fruits and vegetables to half of your plate. They contain fiber, which helps in weight loss and also keeps the stomach full.
Decide the time to eat – The time and way of eating also matters. Have a healthy breakfast in the morning and avoid eating too heavy or sweet food at night.
Eat slowly and carefully – You should eat slowly and carefully to control your weight. Do not eat food while watching mobile or TV. This will make you feel full in time.
Reduce stress- It is also very important to reduce stress and get enough sleep. Excessive stress and less sleep can lead to weight gain. Get 7–8 hours of sleep every day, do deep breathing exercises and take some time out for yourself.
Drink plenty of water – Keep an eye on the amount of water you drink throughout the day. Drink 8-10 glasses of water daily i.e. drink 2-3 liters of water throughout the day. This helps in reducing appetite and breaking down fat.
Avoid sugary drinks and alcohol – You should reduce sugary drinks, soda and alcohol. These provide empty calories and hinder weight loss.
Keep track of food and calories – If you want, you can also keep a light record of your food, so that you can be aware of your habits. In this way it will be easy to lose weight after 40.
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