As we age, it may seem harder to maintain a healthy weight and stay fit. Our metabolism slows down, muscle mass decreases, and life can get in the way. However, it's a myth that once you reach your 40s, your health is irreversibly compromised. The good news is that with some simple changes, you can shed unwanted body fat and enjoy good health for many years to come. In this article, we will share 15 tips for losing weight after 40 and keeping it off.
Continue reading for some of the best advice for anyone in their 40s (or beyond) who wants to improve their health and achieve their fitness goals.
1) Move Often
While exercise is beneficial, it only lasts for a few hours a week. What you do during the rest of your day can have a massive impact on your health. Studies indicate that leading a sedentary lifestyle increases the risk of health issues like cancer, musculoskeletal diseases, and all-cause mortality. This means that if you want to lose weight after 40 and maintain good health, you need to find easy ways to incorporate more movement into your daily routine. For example, take regular breaks to stand up and walk around, or opt for stairs instead of elevators whenever possible. Every little bit of movement can make a difference.
2) Eat Real Foods
According to Abby Langer, RD, a renowned dietician and food expert, it is crucial to consume as many whole and minimally processed foods as possible. These foods support muscle mass, bones, brain health, and the immune system, all of which tend to decline with age, and diet plays a vital role in maintaining them.
While it's not necessary to eliminate junk food entirely, it's essential to focus on whole foods such as vegetables, lean meats, fish, fruits, and grains. Langer suggests that these foods are better for maintaining health and weight than ultra-processed ones.
3) Avoid Fad Diets: A Better Approach to Sustainable Weight Loss
According to Abby Langer, a registered dietician and food expert, crash diets that promise quick weight loss only provide short-term results. She explains that once you resume your normal eating habits, you're likely to gain back the weight you lost, putting you back to square one.
Rather than opting for extreme diets, it's essential to develop healthy eating habits. Though it may not provide fast results, it's much more sustainable in the long run, enabling you to maintain your weight loss for good.
4) Stay Hydrated
Staying hydrated is crucial for maintaining a healthy mood, energy level, and overall well-being, and even mild dehydration can have adverse effects. That's why ensuring proper hydration is vital. Studies show that increasing daily water intake is associated with weight loss. It's important to drink enough water to maintain a pale yellow urine color and avoid sugary and artificially sweetened drinks.
5) Walk More
According to the Mayo Clinic, incorporating walking into your daily routine can offer numerous benefits beyond your regular exercise regimen. Walking regularly can help maintain a healthy weight, improve heart health, enhance mood and mental health, and even aid in digestion. Simply walking for at least 15 minutes a day can make a big difference in your overall health and well-being. If you're looking to up the ante, consider adding jogging or running to your routine.
6) Sleep Better
According to the American Sleep Apnea Association, one-third of Americans do not get enough sleep for good health. Poor sleep quality can result in weight gain and reduced physical capabilities.
To improve your sleep and overall health, try to get between seven to nine hours of restful sleep every night, as recommended by the Sleep Foundation. Adopt good sleep habits, such as avoiding electronic devices before bedtime and reducing caffeine and sugar intake in the evening.