Trying to lose weight when you are over 40 can seem like an impossible feat, but it doesn’t have to be. Here are three tips to keep your weight loss goals on track:
Move more: After age 40, hormones like testosterone tend to dip, which makes it harder to lose weight through diet alone. As these hormones decrease, so does muscle mass and the number of calories your body can burn during exercise. But, that doesn’t mean that you can’t still lose weight. If you partner a good diet with a worthwhile workout plan, magic can happen!
For starters, experts recommend being active for at least 30 minutes a day. But, if you want to really ramp things up, you should try resistance training or set a goal to reach 10,000 steps each day.
Rethink snacking: Trading out carbs for protein when it comes to snacking will combat age-related insulin resistance and keep your blood sugar level in check. Proteins will also keep you full longer, so you aren’t reaching for those potato chips mid-day. Good protein-positive snack options include nuts or Greek yogurt.
Snacking is also a great way to shake up your diet overall. Rather than eating three large meals, you can eat three moderate-sized meals and one or two small snacks. These snacks should be used to pack in nutrients. Think of them as an all-you-can-eat buffet of fruits and veggies, like these low-calorie salads.
Treat yourself... sometimes: While your metabolism might not be what it was in your 20s, that doesn’t mean that you can’t occasionally indulge. When you have a craving for decadent chocolate or salty potato chips, be sure to portion it out. A good guideline is to limit treats to 100-150 calories.
If your cravings are more constant, you might want to think of picking a food that will be more satisfying. And don’t forget that alcohol counts as a treat! If you indulge in a glass of wine with dinner, you might want to skip dessert.
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