As you reach your 40s, weight loss requires a whole lot more effort. You find yourself cutting out cake (sniff sniff) and even signing up to Zumba classes, but still the number on the scale continues to go in the wrong direction, and now you have less energy and less cake – what’s going wrong? Your body begins to go through a series of changes during your 40s that has a distinct impact on your digestive and metabolic wellness, but it’s just something you have to learn to work around. You need a eight-step plan to get you weight loss wellbeing in order and, luckily, there’s one right here!
1. Adjust to your body’s new biological rhythms.
Looking back over the past year, when was your weight holding steady, and when did it start to trend upwards? Think about what you were doing during the good weeks, and what your downfall was at other times. List the things that work for you, and the things that don’t, as the past healthy habits will help you now.
2. Eliminate underlying metabolic conditions.
Thyroid problems affect one in every five adults over the age 40, and 80% of these people are women. This may be a key reason as to why you can’t lose weight, as your thyroid regulates your metabolism, so if it’s not working properly, your best diet and exercise efforts won’t do you a bit of good. Consult your GP about a thyroid test.
3. Develop energy-optimising eating habits.
Internist Julie Taw, MD, of Englewood, New Jersey, recommends eating more frequently but consuming less at each sitting. This makes it easier to keep your blood sugar steady, which means you don’t experience the peaks and crashes that contribute to fatigue. The idea is to trick your body into feeling satisfied and well-fed at all times, even though you’re actually eating less.
4. Time your meals better.
Eating after 8pm equals guaranteed weight gain on your hips and belly, but eating earlier in the day is vastly beneficial. In the mornings, your metabolism is revved up to its optimum operating speed, so eating a good breakfast can help to set up your nutritional needs for the day while still keeping you thin.
5. Favour fat-fighting foods.
It’s not about how much you eat altogether, but how much of certain foods. Therefore, munching on fat-fighting foods more often means that you can eat other foods in moderation.
6. Make the most of you muscles.
The higher your muscle mass, the more effectively your metabolism burns calories, even when you’re not exercising. However, as you naturally lose muscle as you age, you need to work harder to incorporate basic strength training into you routine. Consult a fitness instructor about ways to increase you muscle mass.
7. Sleep more.
You probably won’t need much convincing to get more sleep, but it’s good to know that it will help you to lose weight. Significant research has shown that lack of sleep is directly connected to weight gain, as it plays havoc on the hormones related to appetite and cravings.
8. Savour those sweets.
You don’t have to ignore your sweet tooth; you simply need to savour it slowly so it registers fully with your brain’s pleasure sensors. Cut the treat in half and save the rest for later – your brain tends to craves things it thinks is in short supply, so knowing you have half a treat on hand, especially when you’ve savoured the first half, will help to trick your brain into not needing it.