Most people start to lose half a pound of muscle every year once they attain the age of approximately 30 years. But what does this have to do with losing weight?
The answer is the more muscle mass adults have in their body, the better their metabolism could perform.
As a result, most adults gain between one and two pounds of weight a year around their mid-life.
For a majority of people, losing weight after the age of 40, 50, and 60 becomes increasingly difficult because of the changes in their metabolism and body composition.
Even people who never had any trouble controlling their weight may attain body mass indices that fall into the obese or overweight categories as a result of these fluctuations.
So, reducing weight after the age of 40 is not merely a mental phenomenon. It is, in fact, more challenging than when you were younger.
With the right strategy, even after the age of 40, weight loss objectives are still attainable. This article has laid down different ways to lose weight naturally in your 40s.
Natural Ways To Lose Weight In Your 40s
Here are some natural ways to lose weight in your 40s:
Add More Protein
The average adult in their 40s needs to consume roughly 15% of their food as protein.
This may help you gain more muscle if you consume it consistently throughout the day.
Protein supplements could aid in growing back muscle mass, which in turn, reverses the loss in metabolism.
Depending on your body weight, your typical diet should contain adequate protein such that between 30% to 40% of your daily calorie intake comes from protein.
Eating the same quantities of protein at each of the several meals throughout the day is associated with older adults having greater muscle strength.
You could add curd or eggs to your breakfast, a handful of almonds, or a glass of milk to your diet.
Reduce Sugar Consumption
Sugar is the sneaky monster that quietly makes you gain weight.
The first realization one should have is that ninety percent of your consumed food contains sugar, therefore the consumption of sugar is naturally high for you.
Refined sugar is harmful to your health. However, the consumption of sugar in its purest natural form is still acceptable. You should not eliminate sugar from your diet.
While at a grocery store, observe the sugar quantity in the ingredients list to see how much sugar is in a particular item.
This method would help you consciously avoid your usual high-sugar foods.
Controlled consumption of sugar will let you lose weight, make you healthy, and may keep you away from diabetes and heart problems.
Try Intermittent Fasting
Intermittent fasting is a very popular weight loss method. It may also result in anti-aging, could decrease inflammation, and improves insulin sensitivity.
This could help you preserve muscle mass while increasing the burn rate of fat. By practicing intermittent fasting, you fast for a long duration of time and eat periodically.
When practiced properly and consistently, you may experience a significant reduction in your overall weight.
Two approaches are widely used while practicing intermittent fasting. The 5:2 rule is one method.
In this method, you may consume no more than roughly 500-600 calories in a day, two times a week.
The 16/8 approach is another well-liked strategy. This approach restricts your everyday caloric intake to eight hours.
You are free to eat whatever you wish only during those eight hours. Then you have to fast for the next sixteen hours.
Proper eating habits and moderate exercising leads to weight reduction using both strategies.
Be Sure To Sleep Enough
Establishing a bedtime habit and getting enough sleep is much needed for adults in their 40s to lose weight and maintain optimum health.
When our bodies are sleep-deprived and fatigued, we are more likely to make improper and poor dietary choices.
As a result, if a person isn’t getting sufficient sleep, losing weight might become difficult.
Additionally, when our bodies are weary, we are less likely to keep moving and exercise.
Therefore, making some bedtime modifications is essential if you want some good sleep at night.
Your cell phone needs to be turned off or kept in silent mode and put somewhere else away from your bed.
Make sure to also turn off your television and any other electrical gadgets for a good night’s sleep.
Prepare your body to rise every morning at the same time, on weekdays as well as on weekends.
Avoid high-calorie or caffeinated drinks and instead, turn to energy booster diet-friendly beverages like herbal tea.
Increase Your Vegetables And Fruits Intake
By substituting vegetables and fruits for higher-calorie items, you could make a low-calorie version of great nutritious foods.
Focus on including an array of nutritional vegetables and fruits that you want to add to your diet to enhance weight management and overall health rather than restricting yourself to particular food groups or meals.
You could be on the correct path to greater weight loss if you try to make at least 50% of your meal consist of green and leafy vegetables and nutrition-packed fruits.
Fruits and vegetables have naturally low calorie and fat content, together with their water and fiber content, giving a filling and nutrient-dense meal while also giving volume to dishes.
Avoid Refined Carbohydrates
Consuming a lot of refined carbohydrates could result in fat growth, especially visceral fat. Although the word refined might sound elegant, it is anything but, when it comes to carbs.
Some of the tastiest party fare, pastries, cereals, and pasta, all contain refined carbs. You could lessen the quantity of fat accumulation in your body by cutting back on all such foods containing refined carbs.
Replace processed carbs with delectable options like whole-grain oats, whole wheat, barley, or quinoa.
You are going to lose weight significantly once you do, and you’ll also feel happier and better.
Avoid Carbonated Beverages
Regular consumption of carbonated beverages like cold drinks, frappuccinos, juice, and soda might add a significant amount of calories to your diet, which may increase your weight.
A calorie-free, revitalizing substitute for these beverages may be a glass of sparkling water or even plain water.
The abundance of caffeine and antioxidants in green tea will simultaneously strengthen your energy levels, metabolism, and immune system.
If you aren’t able to give up those calorie-dense carbonated beverages at once, then do not rush and begin modestly. You’ll soon begin to enjoy the advantages.
You may make a start by replacing glass or two of your daily carbonated beverages with any herbal tea, green tea, or water, or switch up carbonated alcohol for a glass of red wine that is very healthy for your heart.
One of the main advantages of regular exercise is that it has a significant impact on your body composition.
Exercise appears to burn off abdominal fat, particularly belly fat, and is extremely necessary to lose weight. Insulin normally instructs the body to store fat.
Exercise helps to lower the blood insulin levels, and activates your liver to use up stored fatty acids, especially those deposited in the surrounding visceral fats.
Depending on your weight loss objectives, you may need to practice different types of exercise for successful weight loss.
For most people, this might entail engaging in half an hour to one hour of mild to intense exercise almost daily.
Making changes to your nutritional needs and lifestyle is highly essential, especially if you are in your 40s.
You have several options at your disposal that will assist you to lose excess weight and improve your health. Alcohol could be an added offender as most people are alcoholics in their 40s.
Alcohol is abundant in calories, but they are not disclosed in the bottle. Alcohol decreases inhibitions, which often leads to choosing unhealthy foods or overeating.
So, it is advised to minimize your alcohol consumption and opt for healthy beverages instead.
Your body’s ability to burn fat might be significantly impacted by following small adjustments in your lifestyle.
To enhance your overall health and increase the breakdown of fat, make sure to combine these straightforward tips provided in this article with an active lifestyle and a well-rounded, nourishing diet.
Working4Health prefers using primary and verified references. We have strict sourcing guidelines and our primary references include peer-reviewed research, academic, and medical institution studies.
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- Rick A Vreman, Alex J Goodell, Luis A Rodriguez, et. al. Health and economic benefits of reducing sugar intake in the USA, including effects via non-alcoholic fatty liver disease: a microsimulation model. BMJ Open. 2017; 7(8): e013543. Published online 2017 Aug 3. doi: 10.1136/bmjopen-2016-013543
- Corey A. Rynders, Elizabeth A. Thomas, Adnin Zaman, et. al. Effectiveness of Intermittent Fasting and Time-Restricted Feeding Compared to Continuous Energy Restriction for Weight Loss. Nutrients. 2019 Oct; 11(10): 2442. Published online 2019 Oct 14. doi: 10.3390/nu11102442
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- How to Use Fruits and Vegetables to Help Manage Your Weight. Date of review: June 3, 2022. Available from: https://www.cdc.gov/healthyweight/healthy_eating/fruits_vegetables.html
- Eating highly processed foods linked to weight gain. Date of Publication: May 21, 2019. Available from: https://www.nih.gov/news-events/nih-research-matters/eating-highly-processed-foods-linked-weight-gain
- Vasanti S Malik, Matthias B Schulze, and Frank B Hu. Intake of sugar-sweetened beverages and weight gain: a systematic review. Am J Clin Nutr. 2006 Aug; 84(2): 274–288. doi: 10.1093/ajcn/84.1.274
- Damon L. Swift, Neil M. Johannsen, Carl J. Lavie, et. al. The Role of Exercise and Physical Activity in Weight Loss and Maintenance. Prog Cardiovasc Dis. 2014 Jan-Feb; 56(4): 441–447. Published online 2013 Oct 11. doi: 10.1016/j.pcad.2013.09.012
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Louise Rodriguez is a full-time health and fitness writer. She considers herself a gym rat and takes pride in showing her biceps. She dedicates most of her time to her health. With the time left, she spreads information regarding health and fitness among the masses. Harry Potter is her first love.