At age 40, the body undergoes many changes, for example, metabolism slows down, making it more difficult to burn calories to lose weight after age 40.
After age 40, the body's metabolism tends to slow down by about 5% per decade. Specifically, if the resting metabolic rate is 1,200 calories per day at age 40, then by age 50, this rate will be about 1,140 calories.
With today's modern life, we often tend to pay less attention to the food we consume, how to cook to ensure health and cut down on sports or outdoor activities.
When it comes to weight gain, changes in metabolism are not the only cause. Metabolism is based on three different factors: genetics, thyroid function, and muscle mass, of which genetics is unchangeable, while the other two are preventable and controllable.
Thyroid function is related to gender differences. Women are much more likely to have thyroid problems than men, so women may find that they have a slower metabolism due to thyroid problems that begin to arise after their 40s.
The third factor that affects metabolism is muscle mass. Recent studies show that women lose muscle mass twice as fast as men of the same age, on average, and this can make a big difference in their ability to lose or maintain weight. Muscle is much more metabolically active than fat, which means that lean, muscular people have an easier time burning calories at rest than people with a higher body fat percentage.
Here are some effective ways to lose weight after age 40:
1. Add fruits and vegetables
A diet high in fiber and vitamins provides nutrients and is lower in fat and calories than meat, dairy products or grains. Fresh fruits, such as apples and berries, are great substitutes for snacks high in fat or sugar.
2. Don't skip breakfast
Experts recommend that a healthy breakfast such as oatmeal or whole-grain toast with fruit can help curb morning hunger. In addition, eating a full breakfast will help prevent you from snacking on less healthy foods or overeating at lunch. Eating smaller meals can help avoid cravings throughout the day.
3. Eat less at night
Consuming food before about 3 pm can help limit calorie intake in the evening, helping to lose weight more effectively.
4. Cook healthy meals
A lot of the fat and calories can come from the way you prepare your food. Instead of frying it or cooking it in butter or a lot of oil, try grilling it, baking it, or roasting it. This is also good advice at restaurants, limit foods that are fried or have creamy sauces.
5. Reduce calories
We tend to be less active as we age so it is important to space out our calorie intake and time our meals wisely.
6. Concentrate while eating
Not focusing on eating can increase the amount of food you eat and make you feel hungry faster. Sitting down to eat and paying attention to the food on the table helps your brain know when it's time to eat.
7. Don't drink sugary drinks
Sweet drinks like soda, tea or instant coffee… have a lot of sugar inside, so they can make you gain weight and increase your risk of diabetes.
8. Cut down on alcohol
A glass of beer or wine has about 150 calories, which adds up if consumed regularly. Plus, alcohol can make you hungry, so you may eat more while you drink.
9. Make time to exercise
Between work and family activities, many 40-year-olds sometimes don't have much free time to exercise. But exercise is important, especially for weight and overall health. Experts recommend that people over 40 should get at least 2.5 hours of moderate physical activity each week, such as brisk walking.
10. Build muscle
The body naturally loses muscle after age 40, especially in postmenopausal women. Since muscle burns more calories than fat, this can slow down your metabolism and make it difficult to lose weight. Strength training exercises such as weight lifting or bodyweight exercises, push-ups and squats at least twice a week can help build muscle.
11. Relax and reduce stress
Stress can increase cravings for unhealthy foods and make it harder for your body to break down fat, so try yoga, deep breathing, meditation, taking a walk, or reading a good book to help relieve stress.
12. Improve sleep quality
Sleep after 40 years old can be disrupted by health problems, stress, premenopause and menopause... Getting enough sleep will help the body recover and support maintaining weight stability.
13. Thyroid function test
About 5% of people who try to lose weight but fail have thyroid problems, and they are more common in women and people over 60. In addition to weight gain, thyroid disease can also cause fatigue, joint or muscle pain, and depression.
According to vov.vn
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