Hitting your 40s has many benefits, such as earned wisdom, increased self-awareness, and more self-confidence. Though, getting used to some of the physical changes can be tough.
One obstacle is a downshift in metabolism, making weight maintenance tricky and weight loss challenging. However, losing weight after 40 isn't impossible. You can lose weight at any age while optimizing your overall wellness.
1 . Reduce Carbohydrate Consumption
Carbohydrates are a macronutrient that fuel your body. Whole food sources of carbs, like fresh fruit, whole grains, and potatoes, pack vitamins, minerals, and fiber. After 40, your daily carb intake may decline. You may be unable to eat large portions of carbs without gaining weight or struggling to lose it. Still, carbs aren't inherently fattening or bad, so you don't need to banish them altogether. Nixing the macronutrient altogether isn't sustainable or optimal for health. Cutting out carbs deprives your body of key nutrients. As a result, adverse side effects like constipation, fatigue, and irritability may occur.
2 . Eat More Vegetables
Only 9% of adults in the United States eat the minimum recommended daily intake of two to three cups of vegetables. Still, some evidence suggests that five cups of vegetables daily will provide valuable nutrients and protect against disease. Try one cup of non-starchy vegetables at breakfast and at least two cups for lunch and dinner.
3 . Swap Diet Foods for Whole Foods
Outdated weight loss methods, like eating highly-processed products made with artificial chemicals engineered to lower calories and other nutrients, often hinder your goals. In addition to being ultimately unsatisfying, diet foods can wreak havoc on your appetite, trigger inflammation, alter the healthy bacteria in your gut, and overtax your immune system. Healthy, sustainable weight loss isn't about dieting. Methods that deprive your body of critical nutrients ultimately backfire. Instead, adopt a balanced mentality, not undereating or overeating, and focus on nutrition. That mentality is a sustainable approach that will help you feel good physically and emotionally.
4. Eat Dark Chocolate
Building in dark chocolate as a daily treat helps curb cravings for sweet and salty foods. Dark chocolate can also help reduce stress, a major emotional eating trigger. Knowing that you have a sweet treat to look forward to may help you pass on other less satisfying, high-calorie, and high-carbohydrate foods.
5 . Limit Alcohol Intake
Some evidence suggests that, in moderation, alcohol may actually support weight management. Moderate alcohol consumption means one or two daily drinks for women and men. In contrast, women who drink heavily or binge drink have an increased obesity risk.
Fat tissue starts to gather near your body's center as you age. For women nearing menopause, weight loss can be tricky since the body makes less estrogen, which impacts weight.
Still, losing weight after 40 is possible. Incorporating some of these tips for losing and maintaining body weight can help. For example, reduce your carb intake, eat whole foods, limit alcohol intake, and relieve stress as much as possible.