Losing weight at age 40 can be a challenge, but there are some simple strategies that work, according to Health.com.
At the age of 40, you have wisdom, an increase in self-awareness and self-confidence. However, it is difficult to get used to some of the physical changes.
Cynthia Sass, a nutritionist who trained athletes, explained to Health.com what you should eat when you want to lose weight.
Reduce, but do not eliminate carbohydrates
Carbohydrates are fuel, and sources of food whole grains, such as fresh fruit, whole grains and potatoes, come bundled with vitaminsminerals, fibre and antioxidants.
Giving up carbs completely deprives you of important nutrients. This can lead to unwanted side effects such as constipation, fatigue and irritability.
But after the age of 40, the daily requirement of carbohydrates may decrease. Many of my clients find that they can’t eat large portions of carbs without gaining weight. The best solution is to optimize the quality of the carbohydrates you consume.
We have established that in order to maintain a healthy weight, the daily requirement of calories to be about 1,750.
I find that 40% of the total calories from carbohydrates is ideal for most of my clients over 40 who are active but not athletic.
Remember: In general, the elimination of carbohydrates is not sustainable in the long run and is not optimal for health. The goal is to opt for quality carbohydrates and pursue a balance.
Eat a lot more legume
Start with vegetables first, then build your tables around them. I often recommend including a cup full of starch-free vegetables for breakfast and at least two servings for each lunch and dinner.
But these vegetables will also increase satiety, add volume to meals, help regulate blood sugar and insulin levels, and support healthy digestion, all of which contribute to sustainable weight management.
Most of the more than 40 women I work with overestimate their vegetable intake, and according to the CDC, only 9% of adults eat the recommended minimum intake of two to three servings of vegetables a day.
For breakfast, you can make a green smoothie, put the chopped zucchini in the oats, add vegetables to a mixture of eggs or chickpeas, or simply eat vegetables such as chopped cucumbers or red bell peppers.
Pay attention to alcohol
Many of my clients over the age of 40 do not lose weight until they reduce their alcohol consumption or take a break from drinking. Alcohol is difficult because in moderation it can actually support weight maintenance, research suggests. But women who drink a lot or consume too much have an increased risk of obesity.
Moderate alcohol consumption means one drink a day (and no, it is not transferred), which means five ounces of wine, 12 ounces of beer or a 1.5 ounce dose of distilled spirits.
Do not eat dietary foods. Don’t diet
Many of my over 40 clients remain stuck in outdated losing mindsets weight. One involves eating diet foods, those highly processed products made with artificial chemicals designed to have fewer calories, carbohydrates, sugar or fat.
In addition to being completely unsatisfactory, dietary foods can trigger inflammation, alter healthy gut bacteria related to weight management, and overload the immune system.
Instead of a low-calorie frozen meal, opt for hearty lentil soup and an avocado salad.
Healthy and sustainable weight loss is not about diet. Instead, adopt a balanced mindset, that is, do not eat too little or overeat, with an emphasis on nutrition, not restriction.
Pamper yourself daily with dark chocolate
Dark chocolate as a daily delicacy helps reduce cravings for both sweet and savory foods.
Dark chocolate can also help reduce stress, a major trigger of emotional eating. One study found that consuming about an ounce and a half of dark chocolate a day for two weeks reduced stress hormone levels in volunteers who rated themselves as very stressed.
Five squares of 70% dark chocolate contain less than 250 calories, but provide antioxidants, fiber and magnesium, a mineral related to relaxation, sleep improved and improved mood.
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