If you’re trying to lose weight over age 40 there’s more to think about than just calories. There’s time management, family, joints, slower metabolism, and previous injuries that also need to be considered.
Sugar Is The #1 Change To Make
When there’s a layer of fat on your belly, arms, or legs you want to get rid of it’s common to believe fat in your diet is the problem. Don’t make the mistake of eliminating all the fat from your diet, expecting to shed a few pounds.
Sugar Is Worse Than Fat
Recent studies have proven all calories are not equal as related to fat storage because of how your body responds to certain foods. When your body is flooded with fast digesting foods (sugary carbs), your body responds with an increase in insulin.
Insulin is one of the hormones responsible for fat storage, and influences how your brain manages appetite. If your insulin levels are high, your fat storage increases and it negates your brain’s ability to feel full.
Fat from food does not have the same effect on your hormones, or insulin. If you stock your shelves and cupboards with zero fat foods, it also means they’ve added sugar to compensate for the taste.
Eliminate or reduce fast digesting sugary foods like:
– Fruit Juice
– Ice Cream
Start With Small Changes
You don’t have to shock your body to lose weight. It all depends on your specific goals, and available time. It’s always recommended to find the “low hanging fruit” first, the easy and painless changes that yield good results.
– Eating with less or no Mayonnaise
– Reduce the creamer and sugar in coffee
– Order take out with no cheese
– Avoid late night snacking
– Eat two servings of high fiber vegetables per day
– Drink more water
These small changes add up to big results over time. It may take 4-6 weeks before you see a noticeable difference, but these changes are easy, painless and require zero time investment.
Recommended Exercises Over 40
Often, it isn’t will or discipline that prevents us from maintaining a steady workout regimen. We just can’t exercise at the pace we did twenty years ago. When you’re twenty and everything snaps back into place right where it’s supposed to, seemingly overnight, you feel invincible.
If you’ve taken a few years off, and are trying to get back into shape, you’ll see better long lasting results if you approach your task as a 40 year old should.
Ease into a new program, rather than commit to a five day workout program that your body isn’t ready for. Start off with one or two exercise sessions per week, lasting 20-30 minutes.
As your body adjusts you can then increase the volume or frequency of your workouts.
Here’s some low impact workouts that will be easy on your joints and back.
– Bike riding
– Walking (Invest in good shoes)
– Resistance Training (start light)
People tend to shy away from resistance training, either because they don’t think it’s fun or don’t see the benefits. As you get older, the more beneficial weight lifting becomes. It helps with your bone density, and increases healthy muscle tissue and overall strength.
Related: Over age 40 weight loss mistakes
Don’t Wait For An Injury
Whatever exercise you choose, it’s always a good idea to think preventative. Don’t wait for an injury to your muscles, joints, or tendons. If you’re sore take an entire day off to let your muscles rest and recover before your next workout.
Use ice packs on sore muscles and tendons, and take supplements to maintain healthy joints. Chondroitin sulfate, glucosamine, and omega-3 fatty acids all help reduce the wear and tear on joints from exercise.
- Losing Stomach Fat – 5 tips
- 3 week diet exercise plan
- How to lose weight faster
- Why aren’t I losing belly fat?
- Ways to eat better at work
- The best chest workout for men