Many may have heard the phrase “sooner rather than later.” The famous popular saying applies to many situations, including healthy living. If you are over 40 and you think it’s too late to start eating better or exercising, you need to rethink on this subject.
In an interview with Daily Mail, Oxford physician and Professor Sir Muir Gray revealed that getting rid of bad habits – even after age 40 – can help you have a healthier old age. In addition, it showed the importance of having a healthy diet, rich in fruits, vegetables, oilseeds, grains and other foods.
Moreover, according to the WebMD health application, our metabolism slows down approximately 5% every decade after we turn 40 years old. This means that, on average, women should reduce 100 calories from their daily diet just to keep fit. But there are other easier ways to burn calories.
ProNutriFit has found 8 effective methods to stay in line or lose weight when you are over 40 years old. Some are very simple to incorporate into everyday life and can even be fun!
- Do the Right Exercises
With the slowing down of metabolism, it is important not only to do 30 minutes of cardiovascular exercise per day but also to include 4 to 5 resistance training sessions per week. These exercises like working on the legs, crunches or sit-ups are great for maintaining muscle mass and also burning calories.
Walking at least 10,000 steps a day is a great way to help your metabolism, maintain fitness and lift your spirits. And there are several apps that indicate the number of steps you take each day.
- Set Realistic Goals
No matter how attractive the idea is to lose half of your weight in a week with “a magic diet, a pill or a weight loss tape.” You will probably soon realize that these solutions do not work. What’s more, if some of these methods really worked so fast, it would do a lot more harm than good for your body.
That’s why we should try to lose 453 to 907 grams per week, to avoid the physical and emotional stress associated with very fast weight loss, which in turn becomes the ‘accordion effect‘ (you lose weight and then go back to gain weight). Establishing a healthy and achievable goal helps us to develop healthy habits (such as eating well and exercising properly) and staying fit for the long term.
- Get Vitamins from Food
Our body has different needs for each period of our life. For women over the age of 40, it is essential to include calcium, vitamin B12, potassium, magnesium, vitamin D, omega-3 and probiotics in the diet. Experts say that from a nutritional point of view, it makes no difference whether you get these vitamins by eating foods or taking vitamins in capsules. Only foods, especially fruits, vegetables and beans, contain other healthy nutrients, such as fiber, for example.
Other examples of how to get vitamins and minerals naturally: Calcium can be found in almonds and yogurt. And the required dose of vitamin D can be obtained simply … with a sunbath! Of course, always taking care not to expose you to the sun for long and using protective filter. Do you see how it is not necessary to create drama when talking about good food?
- Respect the Meal Time
Eating regularly should be a priority. Skipping meals will ruin the metabolism because the body receives the signal that it is necessary to store calories instead of burning them, so you reap the opposite result from the one you were expecting.
Do not forget that having a good breakfast is crucial, as this meal should offer the energy that the body needs for the whole day. Night snacks are bad for your stomach and your weight.
- Respect the Moments of Rest
The “beauty sleep” is not only good for your skin but also helps the body to stay healthy and fit. Studies show that sleep deprivation encourages mistaken decisions on the part of the brain (such as clogging up caloric treats, stopping exercise or breaking its regularity).
Also, not getting enough rest unbalances the hunger hormones: Ghrelin(which increases appetite) and Leptin (responsible for satiety). That means if you don’t take proper rest you tend to overeat without realizing it!
So turn off your cell phone and computer before going to bed and try to sleep the amount of hours you need to rest well.
- In winter, lower the heater temperature
Incredibly, colder temperatures help us burn fat, even while we sleep. This is because our body has to work harder to keep warm. Scientists recommend keeping the temperature of our homes at an average of 19 degrees as per NIH Clinical Center in Bethesda, Maryland. This can be an incredible way to lose several pounds!
- Drink Plenty of Water
Some people prone to swelling make the big mistake of reducing water consumption. On the other hand, drinking enough water helps to address this problem, as well as increasing the amount of calories burned.
Water also helps to detoxify the body. Drinking a glass of water before meals reduces the appetite and the amount of calories we consume. In addition, the ice water helps us burn calories, since the body will use energy to balance the temperature. For all that, the water is simply amazing or do not you believe it yet?
- Do Health Checkups Regularly
The difficulty of weight loss after 40 years may be associated with problems with the thyroid, for example. These and other types of problems can be detected with routine exams.
If this is the case, you must follow your doctor’s advice. For liver issues, a lifestyle change may be enough. The thyroid problems tend to be more complex, but definitely worth treating them.
With the advances of medicine and access to new technology, turning 40 today means reaching half of life. That means you still have good decades ahead of you. If you are going to live those years with or without quality of life; the decision is yours.