Turning 40? Top 5 Ways To Lose Weight after Turning 40
Gained a lot of weight since your twenties? How to get your weight back in line with what you’re wanting to achieve for your body shape.
Weight gain – yearly statistics including obesity and elevated BMI (Body Mass Index)
Most of us are carrying extra weight by the time we turn 40 in age. So what are the TOP 5 ways to lose weight after turning 40? Read our handy tips and links to scientific resources of proven methods for getting back in shape by reducing your Body Mass Index (BMI) and adopting a healthier lifestyle.
Causes of Weight Gain as we Age
After our mid-twenties, a majority of us put on an extra 2 to 5 kilograms of weight each year. Sometimes this weight gain occurs gradually throughout the year, and sneaks up on us over time. But quite often, there’s also a weight-gain ‘growth spurt’ during the holiday period.
- We tend to gain more weight over December and January than other times of the year, due to holiday celebrations, school holidays, high-calorie desserts and cocktails over Christmas or the New Year.
- Also, hormonal fluctuations and muslce-to-fat ratio changes later in life often leads to a lower metabolism than we had when we were in our twenties or thirties.
- By the time we turn 40, we may be carrying anywhere from 5 to 20 extra kilos – especially if we had a few pregnancies and are busy raising children.
What what are the best ways to lose weight after turning 40?
In a recent weight-loss article in Prevention magazine, they highlighted 40 best ways to lose weight after 40.
Taking into account Prevention Magazine’s recommendations – revising them from what WE know to be some of the best ways and adding a few of our own proprietary methods – we came up with our own SHORT LIST of the TOP 5 ways to lose weight after turning 40.
Short list of 5 things you can do to lose weight after turning 40!
#1: Get INTENTIONAL about wanting to reduce your weight and change your Body Mass Index (BMI).
- As Prevention magazine mentioned in their article, the NUMBER ONE way to lose weight is to make it your genuine FOCUS and your top PRIORITY.
- That means not just thinking about it occasionally – like when you look in the mirror or your clothes don’t fit.
- That does NOT mean putting it off until after the weekend or a big event – it means starting NOW, today, this second.
- It includes putting up inspirational photos, keeping track of what you ARE and ARE NOT doing to get to your goal weight.
- Above all, it means getting serious about what you’re eating – when, where, how much and WHY – and how to go about changing those unhealthy eating patterns.
#2: Take a HOLISTIC Approach as well as a REALISTIC approach.
- Losing weight after you turn 40 is more successful if your make a PLAN that is holistic as well as realistic in nature.
- Avoid drastic dieting and stick to basic good nutrition and proper eating routines.
- Learn your emotional eating cues (see tip 7 below) and avoid having unhealthy snack foods in the house.
- Keep your eating balanced and DO allow treats so you don’t feel overly deprived and suddenly ‘lose it’ entirely.
- Get COUNSELLING – if you’re an emotional eater, or going through a rough time where food is your primary source of comfort, then get some counselling to build up a healthier emotional resiliency to life’s day to day stressors.
- Ask a nutritionist for help – find out what minor food changes can make a big difference in your lifestyle, Body Mass Index/weight and health.
#3: Do a self-assessment and get professional advice where you need it most
Make sure you think about the following aspects of your life, in terms of a holistic and scientific approach:
- checking and recording your STARTING weight and current BMI (there’s a great BMI/weight scale you can use at no cost at the Plastic Surgeons clinic location in Melbourne).
- getting a health check with your GP – checking bloods and/or thyroid function for health conditions that may impede weight loss
- seeing at least one nutritionist at least once – OR reading 2 good books on eating healthy
- considering your overall lifestyle and stress levels
- be conscientious about shopping for food, your water intake, your exercise times and routines, meditation or mindfulness
- use positive self-affirmations but DO get counselling if you’re having a stressful time
#4: Making FOOD changes to your diet BEFORE you start exercise changes will have greater effect.
- Both what you eat, and how much exercise you do, have an impact on your weight.
- But of the two, your food and caloric intake usually has a greater impact on weight gain and weight loss – at least, to start with – and if you change your diet you’ll see more timely results than if you just change your exercise routines only – change both and you’re sure to win!
- Food types and serving sizes, plus WHEN and HOW you eat, impact caloric intake and metabolism and how much you’ll lose or gain – more so than your exercise plans (to a certain degree, anyway, for most people, unless you are gym junkie or a super athlete exercising constantly to burn all those extra calories).
So prioritise your nutritional changes and dietary changes above your exercise to start with; and add in exercise under the supervision of a weight loss expert, Bariatric Surgeon or G.P. or nutritionist.
#5: Stop DIETING and DON’T try to lose weight too quickly over time.
- Changing your diet is important if you want to lose weight, but so, too, is avoiding fad-diets and other extreme eating regimes guaranteed to fail.
- Remember, most people who diet lose weight but gain it back – plus some – over time.
- That’s directly a result of going too extreme in dietary changes and your body slowing down metabolism in an attempt to keep up.
- Michael Moseley recommends the 5/2 diet of 2 days of lower calories – this may work for you and may be worthwhile to research but it may also be just another fad that science later disputes. Currently, there’s some support it’s an effective and workable way to lose weight.
- Instead, change your overall nutritional routines – yes, habits become lifestyle anchors – rather than adopting the latest unhealthy and radical eating plan.