If you’re a woman, it is harder to lose weight after you hit age 40. Hormonal changes, slower thyroid function and slower metabolism all combine to present significant challenges to any woman who wants to watch her weight as she gets older. However, there are some steps you can take to cut down on extra weight as you get older. Here are just some of the things you can try.
An important part of weight loss is your fitness regimen. When trying to lose weight, your goal should be daily exercise sessions of at least 30 minutes. Consider group activities such as bowling or tennis to reach this goal. Doing such activities can help introduce you to people you haven’t met before. Often times these people will motivate you to reach your goals.
Tip: Eating meals slowly is an easy tip for weight loss. Also, thoroughly chew your foods before swallowing.
1. Get enough sleep. This can be one of your greatest challenges, especially if, like most women over 40, you are working and raising a family. However, studies have shown that the less you sleep, the more likely you are to retain extra weight. Sleep is when most fat burning is done, and if you rob yourself of that restorative time, you will find you have a harder time losing weight.
A smart way to lose some pounds is to drink a glass of milk prior to eating. Milk fills you up, so drinking a glass before you start eating will cut down on the amount of food you consume. Milk is a healthy choice since it has the calcium that your body needs to keep your bones strong.
Tip: Avocados are terrific weight loss foods. Avacados have a lot of fat but it is good fat.
2. Don’t diet. Instead, commit to a healthy lifestyle. You have to change the way you think about food and what it can do for you. Food is fuel for your body; sometimes it can taste good, but the primary use of food is to provide your body with the proper vitamins and minerals to keep your body going. You will find that if you focus on fueling your body, you will be less likely to eat things that only harm your body. Learn to cook foods that are generally healthier for you, such as lean meat and vegetables. When you look at all the delicious foods you can eat that are healthy for you, it becomes easier to stop eating the foods that are bad for you.
Cardiovascular exercise is the key to successful weight loss. Typically referred to as “cardio”, it covers a variety of types of exercise that increase the heart rate, such as running, bicycling or walking. Your body burns fat most effectively during periods in which your heart rate is elevated. Fit at least a half hour of cardio into your routine three or four days a week.
Tip: A good way to lose some weight is to go for an outdoor hike. You will not only enjoy nature, but you will also be able to burn calories as well.
In fact, you can eat more on a healthy diet. Instead of 3 meals a day that will keep you hungry in the middle of your day, try 3 larger meals and 2 or 3 smaller, ‘snack’ meals. That will make sure that you are full during the day, and you won’t be so hungry at any one meal that you eat more than you should. In fact, you will likely have smaller portions, which is good for your weight as well.
It may seem almost impossible to lose weight successfully, but this does not have to be the case. You should measure various areas of your body–your waist, legs and arms are especially important–to get the most accurate picture of how you are progressing towards your goal.
Tip: Give yourself an occasional pat on the back. When you follow in the overall healthy eating plan, you can afford to enjoy a dessert or glass of wine from time to time.
Be sure to have breakfast every day. If you haven’t eaten for six or seven hours, the longer you hold out, the more you will eat. Start fueling your body right away by feeding it something good in the morning.
It may be easier to lose weight if you use smaller dishes. It is in our nature to fill our plate or bowl with food, but as time passes, portions have become larger and it’s harder to figure out how much you should really be eating. If you use a salad plate you can fool your mind into eating much less.
Tip: Try avoiding eating three large meals. This will make it easy for you to pass your daily caloric needs in order to lose weight.
5. Start exercising. That can seem terrible if you have never done it before, but the good news is that there are so many different ways to exercise that you can find one you enjoy. Do a little exercise every day and you will improve your metabolism, which means you can lose weight.
Tracking calories and eating healthy foods are the best ways to lose weight. Eating health and exercising regularly is a great start to losing weight and having a healthier life. When you take away all the gimmicks, dieting really comes down to burning more calories than one consumes.
Losing weight is harder for you as you get older, if you are a woman. But you don’t have to despair; there are a lot of things for you to do, and you can still maintain a good figure. You just have to follow the tips in this article, and you will discover that weight is not as much of a challenge as you thought.