Losing Weight – Why do the same proven tricks I used to lose weight in my teens and 20s stop working after 40? From a biological point of view, the answer is very simple. Maintaining the same diet and exercise habits that you started in your twenties will inevitably add a little weight to most people. In middle age, the weight loss process becomes much more difficult. age. Why is this? Our body composition, dietary needs, and hormones change and begin in our mid-30s. To maintain a healthy weight, you must develop specific lifestyle habits to counteract those changes.
Top 5 Things To Know About Losing Weight After 40-Year Age:
Here are five things to know about losing weight after 40:
1. Your metabolism begins to slow down in your thirties:
If you are eating the same amount of food as 10 years ago, you are burning too many calories. Beginning in your thirties, a natural process called sarcopenia loses about 1 percent of your lean muscle mass each year. This process accelerates when he reaches 40 years of age. Since muscle burns more calories than fat, the amount of lean muscle you have directly affects your metabolism rate. This includes calories burned not only when you are active, but also when you are resting. Knowing this, it is important to choose healthy foods that fill you with fewer calories and participate in activities to maintain and build muscle mass.
2. Aerobic exercise is not enough to lose weight:
Many of my patients struggling to lose weight describe fitness routines that emphasize running, cycling, and aerobic training. Aerobic exercise is an important part of an active and healthy lifestyle, but it rarely increases lean muscle mass. Aerobic exercise is great for heart health, fights fatigue, reduces stress, and promotes better sleep. However, aerobic exercise burns not only fat but also a muscle, further reducing metabolism.
The best exercise for weight loss is strength training or weight-based exercise. This not only prevents previous muscle loss but also promotes metabolism and replaces current body fat with muscle. Strength training also offers many other great health benefits, including stronger bones, lower blood pressure, a sharper memory, reduced risk of heart disease, cancer, and type 2 diabetes.
3. It is important to fill the sauce with lean protein:
Simply cutting calories is not usually an effective weight loss technique. In addition to cutting calories, you need to make sure you choose the right type of calories. Lean protein sources like fish, lean meats, eggs, and tofu maintain muscle mass, stay full longer than other foods, stabilize blood sugar levels, and increase the energy that can lead to overeating and prevent spoilage. The diet focuses on protein sources and includes a variety of fresh produce and small amounts of whole grains to ensure a healthy and balanced diet. Reduce or eliminate empty calories that do not nourish the body but contribute to weight gains, such as adding white bread, white pasta, and sugar.
4. Intermittent fasting can speed up your metabolism:
Losing Weight – Evolution is a slow, step-by-step process. Our metabolism is designed to function best on a “feast or famine” schedule, as a typical modern diet is unlike the diet humans have followed for much of history. Our bodies store fat when we are rich in food and burn it when we are short of food. Most Americans do not experience a period of fasting, so we retain that body fat and gain weight. For this reason, intermittent fasting is a very effective way to lose weight. In addition to the body burning fat stores during fasting, fasting has been shown to reduce inflammation in the body, promote metabolism, lower blood pressure, and reduce the risk of type 2 diabetes.
5. Get that Zzzs, as lack of sleep can overeat:
All the processes carried out by our body depend on adequate sleep. Muscles repair themselves during sleep, and naps balance the hormones of hunger and satiety. During sleep, metabolism-dependent hormones are regulated, recovering from the stress of the day and recovering the parts of the brain involved in memory construction and rational decision-making.
A study published in the Annals of Internal Medicine in October 2010 compared two middle-aged groups trying to lose weight with their sleep patterns. For four days, one group slept four and a half hours a night and the second group slept eight and a half hours a night. Members of the first group lost 60% more muscle and burned 55% less fat during their study. This shows how sensitive the metabolism is to lack adequate sleep.
If you don’t get enough sleep, the next day your hunger and stress hormones will skyrocket and you’ll end up eating too much, especially sweet and fatty foods. The area of our brain responsible for rational decision-making is at stake, and it is much more difficult to say “no” to temptation. Plus, if you don’t get enough sleep, you’ll lose lean muscle mass, burn less fat, and be ready to put on weight. Prioritize 7 to 9 hours a night and watch your weight loss efforts improve dramatically.