8 Effective Ways to Lose Weight After 40

According to the health app WebMD, our metabolism slows down approximately 5% every decade after we turn 40 years old. This means that, on average, women should cut 100 calories from their daily diet just to stay fit. But there are other, easier ways to burn calories.

O Incredible.club gathered 8 efficient methods to stay in line or lose weight when you are over 40 years old. Some are very simple to incorporate into everyday life and can even be fun!

With metabolism slowing down, it’s important not only to get 30 minutes of cardio a day but also to include 4-5 resistance training sessions per week. These exercises like leg abduction, stair climbing, crunches or sit-ups are great for maintaining muscle mass and also burning calories.

Walking at least 10,000 steps a day is an excellent way to help your metabolism, stay in shape and lift your spirits. And there are several apps that indicate the number of steps taken daily.

It doesn’t matter how appealing the idea of ​​losing half your weight in a week with “a magic diet, a pill or a slimming belt” is. You will probably soon realize that these solutions don’t work. What’s more, if some of these methods really gave such quick results, it would do much more harm than good to your body.

That’s why we should try to lose 453 to 907 grams a week, to avoid the physical and emotional stress associated with very fast weight loss, which in turn becomes the ‘accordion effect’ (you lose weight and then getting fat). Setting a healthy, achievable goal helps us develop habits that are beneficial to our health (such as eating well and exercising properly) and staying in shape for the long term.

Our body has different needs for each period of our life. For women over 40, it is essential to include calcium, vitamin B12, potassium, magnesium, vitamin D, Omega-3 and probiotics in the diet. Experts say that, from a nutritional point of view, it makes no difference whether you get these vitamins from food or taking vitamins in capsules. But foods, especially fruits, vegetables and beans, contain other healthy nutrients, such as fiber, for example.

Other examples of getting vitamins and minerals naturally: Calcium can be found in almonds and yogurt. And the necessary dose of vitamin D can be obtained simply… with a sunbath! Of course, always taking care not to expose yourself to the sun for too long and using a protective filter. See how there’s no need to create drama when it comes to good nutrition?

Eating regularly should be a priority. Skipping meals ruins the metabolism, as the body gets the signal that it needs to store calories instead of burning them, so you get the opposite result of what you were expecting.

Don’t forget that having a good breakfast is essential, as this meal should provide the energy your body needs for the whole day. Evening snacks are bad for your stomach and your weight.

“Beauty sleep” is not only good for your skin, it also helps your body stay healthy and fit. Studies show that sleep deprivation encourages the brain to make bad decisions (such as stuffing yourself with calorie-dense treats, not exercising, or breaking your regularity).

In addition, not getting enough rest unbalances the hunger hormones: ghrelin (which increases appetite) and leptin (responsible for satiety). That means you can overeat without realizing it!

So, turn off your cell phone and computer before going to bed and try to sleep the amount of hours necessary to rest well.

Amazingly, cooler temperatures help us burn fat, even while we sleep. This is because our bodies have to work harder to stay warm. Scientists recommend keeping the temperature of our homes at 19 degrees. This can be an amazing way to lose several pounds🇧🇷

Some people prone to bloating make the big mistake of cutting back on their water intake. On the contrary, drinking enough water helps to tackle this problem, as well as increasing the amount of calories burned.

Water also helps to detoxify the body. Drinking a glass of water before meals reduces appetite and the amount of calories we consume. In addition, cold water helps us burn calories, as the body will use energy to balance the temperature. For all that, the water is simply amazing. Or do you still not believe?

Difficulty losing weight after age 40 can be associated with thyroid problems, for example. This and other types of problems can be detected with routine exams.

If this is the case, you need to follow the doctor’s instructions. For liver issues, a lifestyle change may be enough. Thyroid problems are often more complex, but they are definitely worth treating.

With advances in medicine and access to new technology, turning 40 today means reaching half life. That means you still have good decades ahead of you. Whether you are going to live these years with or without quality of life is your decision.