If you are 40 years old, you may think that losing weight is a Herculean task. But, according to fitness expert and athlete Manik Dhodi, with healthy lifestyle changes and maintained activity levels, it is entirely possible to lose weight.
As such, he shares effective weight loss ideas for those over 40:
Eat your vegetables and salad first
Fill at least half of your plate with salad and vegetables and build your meals around them. While meats and grains are just as important, fruits and vegetables have more nutritional value from vitamins and minerals and are lower in fat and calories. However, you can increase the consumption of foods high in fiber as they improve digestion, prevent weight gain and fat accumulation while keeping you full, greatly reducing the chances of overeating.
Don’t skip meals
Eating at regular intervals throughout the day helps burn calories faster. It also reduces the temptation to snack on foods high in fat and sugar. By skipping meals, you could be missing out on essential nutrients the body needs. Breakfast is an equally important meal of the day. Maybe it could be even more important since your body has already fasted for 10 to 12 hours. A healthy morning meal like oatmeal with fruit or whole wheat bread with fruit might ease that mid-morning hunger that forces you to grab something unhealthy or overeat during your lunch. However, you can lie down during dinner and eat while watching what to eat and how much.
Water consumption plays a very important role in multiple aspects of a healthy body as well as in weight reduction. Staying well hydrated helps boost your metabolism, facilitate waste disposal, and burn excess belly fat. Drinking water at regular intervals of the day also reduces the hunger you feel during the day between your meals. Many studies show that you should consume at least 2 to 3 liters of water per day. Drink water before meals may make you feel fuller, so your body is less hungry.
Be active and exercise regularly
Regular activity, in the form of cardio, abdominal exercises, as well as HIIT, in your routine can help burn extra fat and is especially effective when it comes to weight loss. It maintains your heart rate and increases fat burning. Another fun way could be Zumba Dance. Moderate to vigorous activity for 30 to 40 minutes a day could do wonders for your weight loss before you even know it. For those with injuries and health issues, they can practice yoga or walk with breaks to give their body a little boost.
Avoid processed foods, junk food, and soda
Processed foods like chips, cookies, and ready meals are generally high in calories, carbohydrates, and fat, and are mostly low in key nutrients such as fiber, protein, vitamins, and minerals. Avoiding these processed foods from your diet and swapping them for whole foods can increase weight loss, reduce belly fat, and help you lose weight. In addition, sugary sodas could lead to weight gain and increase the risk of diabetes.
“Eat sensibly, stay active, sleep well and see the results because 40 is the new 20,” he concluded.