As you hit your 40s, several things start changing, and the choices you made while at 20 may no longer be relevant. Some foods may have to get eliminated, exercises will become a lifestyle, and you will need more health checkups. Since weight tends to start accumulating more, it becomes harder to lose it from 40 and above. Therefore, you need to know what can work for you and what cannot. The following are some secrets that will help you lose weight after 40.
1) A Suitable Meal Plan
Choose a suitable plan for yourself that will work with your lifestyle. Some meal delivery services have different diets to choose from and can customize one for you according to your body requirements. You can put the diet to the test and observe how your body responds to it.
The meal plan you settle for should be convenient, easy to keep up with, and aid in weight loss. The wrong choice can make your efforts futile, so it is essential to go for a plan that will accommodate your lifestyle. A sustainable plan will consist of vegetables, fruits, whole grains, and lean protein, as processed foods will harm you more.
2) Consider Any Medicine You Are Taking
Sometimes, if you are on medication for specific health conditions such as depression or high blood pressure, you may consult with your doctor. There is a high probability of gaining weight or losing it if you are taking the medicines. The weight gain can be a possible side effect of the prescriptions you are taking.
As such, checking with your doctor can help diagnose if the drugs are a culprit. If they are, the medic can prescribe other formulations that are effective to treat the conditions but at the same time have more minor effects on your weight.
3) Exercise
You do not have to hit the gym to keep fit as you can find a suitable workout plan that works for you, whether at the office or home. If you are not active from the time you hit 30, you start losing muscle mass.
To regain the muscle lost or maintain it, you need workouts that target your body’s major muscles, even if it means two days in a week. Working your muscles works in a way that the more you have, the more calories you will burn. That means even if you do not lose weight, you will not gain more, and besides, your body and mind will thank you for exercising them.
You can incorporate aerobic activities into strength training to reap maximum benefits. You can draw from men older than you who exert themselves in different workouts on the days that you feel uninspired to train. Finding yourself an accountability partner that you will be exercising together until it becomes a lifestyle can significantly be a step in the right direction.
4) Have Some Sound Sleep
In a fast-moving world and with so many responsibilities to attend to, sleep is a luxury you cannot afford. However, a good night’s sleep could be the cure to your struggles with weight loss. Having obstructive sleep apnea and it goes untreated for a long time can lead to more weight gain.
Restorative sleep is one ingredient to include in your weight loss recipe. That is why if all your efforts to have some sound sleep at night are futile, you need to see a sleep doctor. You will get a diagnosis of the underlying problem and a possible cure for it.
5) Drink More Water
A few cups of water a day may not be the ideal way to keep your body hydrated. Your workout performance can reduce if you are dehydrated, which means you will not be achieving your goals at the gym. When it comes to how many cups of water to take, you should observe a good rule of thumb, drinking in ounces half your body weight each day.
6) Cut Out On Alcohol
What better stress cure than downing a beer glass with the boys? However, it is a lifestyle that needs scrutiny if you are having weight loss issues. Cutting out alcohol can help you lose excess weight significantly.
You can still enjoy your social life even while taking non-alcoholic beer. You will still maintain friends and weight goals. The sober you are, the earlier you get home, allowing you also to catch a good night’s sleep. Besides, if you choose to go for the non-intoxicating drinks, you will have a sober mind that will allow you to make conscious decisions even on the kind of food you eat.