Losing weight after age 40: What you need to know

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At the age of 40 the body has many changes, for example, the metabolism slows down, making it more difficult to burn calories to lose weight after the age of 40. However, for some subjects, losing weight is essential for a healthier body.

What are the reasons that make it difficult to lose weight after the age of 40?

Even if you are sitting or lying down while reading this, your body is still burning calories and such a rate is known as resting metabolic rate. As you age, this metabolism tends to decrease at about 5% rate for each decade after age 40. For example, if your resting metabolic rate was 1,200 calories per day at age 40, then by the time you're 50, this will be about 1,140 calories.
But metabolism is really only one small part of the middle age obesity story. Age and lifestyle have an effect on weight loss after the age of 40.
With today's modern life, we often tend to pay less attention to what we will eat, how to cook those foods to ensure health and cut back on sports or outdoor activities .
When it comes to weight gain, it's not just about changes in metabolism. Metabolism is based on three different factors including genetics, glandular function and muscle mass, of which genetics is irreversible and the other two are preventable. and control.
Thyroid function is related to sex differences. Women are much more likely to have thyroid problems than men, so women may notice a drop in their metabolism due to thyroid problems that begin to arise after their 40s. year old.
The third factor that affects metabolism is muscle mass. Recent studies show that, on average, women lose muscle mass twice as fast as men of the same age, and that can make a big difference in your ability to lose or maintain weight. Muscle is much more metabolically active than fat, which means lean, muscular people have an easier time burning calories at rest than those with a higher percentage of body fat.

13 ways to lose weight after 40 years old

Here are effective ways to lose weight after 40:
1. Eat fruits and vegetables Fill half of your plate with vegetables and fruits at every meal. This diet is higher in nutrients and lower in fat and calories than meat, dairy products, or grains. And it can help you feel satisfied about your meal, even if you eat less. Fresh fruit, like apples and berries, are great substitutes for high-fat or sugary snacks.
2. Don't skip breakfast Experts recommend, a healthy breakfast like oatmeal or whole grain toast with fruit can help you curb mid-morning hunger. Plus, when you eat a full breakfast in the morning, you'll avoid having to eat any more unhealthy foods on the go between breakfast or overeating at lunch. Making small meals or snacks every few hours can help you avoid cravings all day.
3. Eat less in the evening If you eat a lot of calories at lunch (before 3 pm), you can lose more weight than if you eat more at dinner. But what matters most is what you eat, not when you eat it.
4. Cook healthy meals A lot of fat and calories can come from the way you prepare food. Instead of frying or cooking it with butter or a lot of oil, try grilling it in the oven. This is also good advice at restaurants, limit foods that are fried or have cream sauces.
5. Reduce calories You tend to be less active as you get older and you may need several hundred fewer calories than you used to. To lose weight, you may need to cut your calories even further. Split calories evenly throughout the day and track calories eaten with a food diary or using an app on your phone.
6. Concentrate while eating When you are busy with work, children and life, you can prepare food faster or do many things while eating. At times like these, you can eat more and hunger will come faster if you don't focus on your food. Sitting down for a meal and paying attention to the food on the table helps your brain know when it's enough.
7. Don't Drink Soda If you drink sweetened coffee, tea, soft drinks or energy drinks, switch to plain water or other zero-calorie beverages. Sweet drinks have a lot of sugar in them which can make you gain weight and increase your risk of diabetes.
8. Cut down on alcohol A glass of beer or wine is about 150 calories and will add more if you drink it regularly. Plus, alcohol can make you hungry, so you can eat more while you drink.

9. Make time to exercise Between work and family activities, many 40-year-olds sometimes don't have much free time to exercise. But exercise is important, especially for your weight and overall health. Experts recommend that people over the age of 40 get at least two and a half hours of moderate physical activity each week, such as brisk walking.
10. Build muscle The body naturally loses muscle after the age of 40, especially after menopause. Since muscle burns more calories than fat, this can slow your metabolism and make it difficult to lose fat. Strength training exercises like weight lifting or bodyweight exercises, push-ups and squats at least twice a week can help you keep your muscles in check.
11. Relax and reduce stress Stress can make you more inclined to eat unhealthy foods and make it harder for your body to break down fat. Try yoga, deep breathing, meditation, going for a walk, or reading a good book. Ways to reduce stress vary from person to person, so find what works for you.
12. Sleep well You can mess with sleep after age 40 due to health problems, stress, medications, and for women with additional perimenopause and menopause. People who don't sleep well are more likely to gain weight than people who sleep well, so if you're cutting your sleep time because of busyness or stress, try to change your sleep habits and create a consistent bedtime routine. physical.
13. Thyroid function test If you eat healthy and exercise regularly and still can't lose weight, then you probably have a thyroid problem. About 5% of people who want to lose weight but are not successful have thyroid problems and are common in women and people over 60 years old. In addition to weight gain, thyroid disease can also cause fatigue, joint or muscle pain, and depression. Medications can effectively treat thyroid problems and you should lose weight after treatment, so get your thyroid checked if you have any doubts.

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Reference source: Webmd.com