weight loss for women over 40 : 35 very important help methods
A healthy program for weight loss and slimming after the age of 40
When you are in your twenties and at a young age, it is much easier for you to lose weight, but as you get older, it will become harder because it slows down your metabolism.
So what do you think women should do to lose weight after the age of 40?
In this part of Updatebody we will explain about this.
- Work with weights
Women naturally have less muscle mass than men, and as they get older, the amount of this mass decreases, which usually occurs after the age of 30. As a result, working with weights and building muscle mass can be a great way to burn calories and achieve fitness.
- Preparing a journal or booklet
You must write down your deeds to be remembered.
This tool is great for losing weight.
You can enter all your exercises, diet and calories in these booklets and take complete control of yourself to get rid of your excess weight.
- Daily walking
Adding walking to your daily routine means that you have taken the first step towards body health. Keeping your body active will burn more calories and reduce the risk of injury.
Regular exercise and walking is a great way to lose weight and problems like osteoporosis.
- Consumption of omega 3
We all know that eating omega-3 foods can be a factor in weight loss. Foods such as avocado, nuts, avocado oil, fish oil, salmon, etc.
Adding omega-3s to your diet can help you lose weight and stay full longer.
- Fiber consumption – weight loss for women over 40
Hormonal changes after the age of 40 may increase obesity in the abdomen and flanks. But increasing fiber intake can help.
Increasing fiber in the diet is a way to keep a person full and lose weight.
- Avoid sweets
Avoiding artificial sweets can be a factor in losing weight because consuming them will increase obesity and belly fat.
- Do leg exercises
It is true that the abdomen is more important, but you should not forget to do leg exercises.
By doing leg exercises, you can increase muscle mass in this area and have more strength to continue exercising and experience more weight loss.
Going to the pool is a great way to get fit, no matter how old you are. You can burn 500 calories with one full swim session and as a result eat as usual but lose weight.
- Adhere to the program
Having a regular diet can be a factor in losing weight.
So it is better to carry out every diet plan that you follow in a regular and precise way and stick to it for a long time.
- Consume green tea – weight loss for women over 40
A cup of green tea can help you lose weight. Adding green tea to your daily routine will increase your fat metabolism and will have a tremendous effect on your weight loss within 12 months.
- Do not eat anything from night to morning
Suppose your kitchen shutters are down from night to morning and you can not do anything.
Doing so will help your body use the available fats when you are hungry and help you lose weight.
- Increase calcium intake
Do you want to increase your fat burning? So get started and get enough calcium throughout the day. Of course, be careful not to overdo it.
In addition to increasing bone density, calcium can also be a way to lose weight.
- Use of organic food
Try to make organic from any food.
Organic food regulates the function of the thyroid gland in the body and is a factor for fitness at any age.
- Consume whole grains
Whole grains, because of their high fiber content, are a satisfying meal, thus preventing overeating and having a great effect on increasing your metabolism.
- Drink water – weight loss for women over 40
Drinking water is very important in weight loss. Keeping your body hydrated and hydrated is a great way to burn calories.
Try adding three cups of water to your normal daily intake.
- Consume almonds
Almonds can be a great, tasty, energizing and of course slimming snack.
Almonds keep you full for a long time, thus preventing overeating.
- Protein intake
Want to be thinner than you really are? Protein is your solution.
You need to adjust your diet to include a lot of protein.
Protein intake increases muscle mass and decreases fat, provided you continue to exercise.
- Increase the intensity of exercise
Weight loss will be followed by fatigue and constant tiredness.
Intensifying exercise can be a great way to lose weight faster.
Do not forget the interval exercises with a strict diet.
- Consumption of citrus
Nothing is easier than eating oranges and waiting to lose weight.
Studies show that citrus polyphenols can reduce excess weight, and that vitamin C can help increase collagen production and fight wrinkles.
- Eight hours of sleep a night – weight loss for women over 40
Getting enough sleep at night can be the biggest factor in your weight loss success. So try to adjust your lifestyle so that you must have eight hours of useful and quality sleep at night.
- Use special scents
It is interesting to note that some experts believe that smelling fruits such as apples or vegetables such as mint is a great way to lose weight. So try to buy more skin and hair products with these fragrances.
- Being with a friend – weight loss for women over 40
Going to the gym with a friend will help you lose weight faster.
If you plan to be fit with your friend, being together will definitely motivate you.
- Being busy
To lose weight, you must learn to keep your head warm. Do activities that engage your mind and hands.
- Avoid salty foods
Avoiding salty and salty foods is necessary for everyone.
Contrary to popular belief, salty foods cause more hunger than thirst and can be a factor in obesity.
So consume as little salt as you can.
- Turn off the TV – weight loss for women over 40
You may be surprised, but studies show that snacking in front of the TV is more common than ever, and people are not careful about what they eat at this time.
So it is better to turn off the TV.
Exposure to sunlight, even in a balanced way, will help you lose good weight because the vitamin D you get from sunlight can be great for burning fat.
- Do yoga
Are you tired of doing regular exercise?
Well, it is better to try a new sport like yoga that can both increase your calorie burn and be a way to relax your soul and mind.
- Thyroid test
If you have trouble losing weight after the age of 40, you should have your thyroid tested.
Thyroid disorders are more common during this time than ever before.
So you have to solve your thyroid problem first of all.
- Mental health management
Mental health plays a very important role in the health of the body as well as fitness. If you are mentally healthy, you will definitely reach your weight loss goals faster and easier.
- Do not eat like children – weight loss for women over 40
Spending time with children reduces the risk of mental health problems, insanity and Alzheimer’s, but be careful not to constantly eat food or eat nuggets and pizza under any circumstances. Otherwise you will not achieve your weight loss goal.
Lower your thermostat to lose weight.
If you keep the room temperature a little cooler than usual, the level of fat burning will definitely increase.
- Social support
Our family, work, and financial pursuits increase with age.
In the meantime, you should try to be more socially secure in order to be more successful with more motivation to lose weight.
- Maintain digestive health
Keeping the digestive system healthy is achieved by consuming foods containing fiber and probiotics such as leafy vegetables, which in addition to fitness can also prevent cancer and regulate hormones.
- Warming up the marital relationship
Not only does marital intercourse help reduce belly fat, it can also release soothing hormone in the body and create a better mental state.
- Set goals – weight loss for women over 40
Weight loss is possible at any age, you just have to try to have realistic goals and know exactly what your goal is and what weight you want to achieve.