If you are 40 years old, you may feel it Losing weight is a very big task. But, according to Manik Dhodi, fitness expert and athlete, with healthy lifestyle changes and maintained activity levels, weight loss is very possible.
Therefore, he shares effective weight loss ideas for those over 40 years old:
Eat vegetables and salad first
Fill at least half of your plate with salad and vegetables and build your food around them. Although meats and whole grains are equally important, fruits and vegetables have more nutritional value than vitamins and minerals and less fat and calories. However, you can increase your intake of high-fiber foods as they improve digestion, prevent weight gain and fat accumulation while keeping you full, reducing the chances of overeating significantly.
Don’t skip meals
Eating at regular intervals during the day helps burn calories faster. It also reduces the temptation to snack on foods high in fat and sugar. By skipping meals, you can lose important nutrients that your body needs. Breakfast is an equally important meal of the day. Perhaps even more importantly because your body has fasted for 10-12 hours. Healthy breakfast such as oatmeal with fruit or whole grain bread with fruit can overcome hunger in the morning that forces you to eat something unhealthy or overeat at lunch. However, you can lie down at dinner and eat while monitoring what to eat and how much.
Water intake plays a very important role in various aspects of a healthy body as well as in losing weight. Staying well hydrated helps pump up your metabolism, expedite waste disposal and burn excess belly fat. Drinking water regularly every day also reduces the hunger you feel during the day between your meals. Some studies suggest that a person should consume at least 2-3 liters of water every day. Drinking water before eating can make you full, so your body does not feel hungry.
Be active and exercise regularly
Regular activity, in the form of cardio, abdominal exercises, and HIIT, in your routine can help burn extra fat and is very effective for weight loss. It gets your heart rate up and increases fat burning. Another fun way could be Zumba dance. 30-40 minutes of moderate to vigorous activity per day can do wonders for your weight loss before you even know it. For those with injuries and health issues, they can practice yoga or walking with breaks to give their body a slight jolt.
Avoid processed foods, junk food, and soda
Processed foods such as chips, cookies, and snacks are usually high in calories, carbohydrates, and fat, and mostly low in essential nutrients such as fiber, protein, vitamins, and minerals. Avoiding these processed foods from your diet and swapping them for whole foods can promote weight loss, reduce belly fat, and help you lose weight. Also sugary sodas can cause weight gain and can also increase the risk of diabetes.
“Eat Wisely, Stay Active, sleep well and see the results because 40 is the New 20,” he concluded.