Good Lifestyle

It's not a secret that when you hit the big "oven-o", the unwanted weight does not facilitate you. In addition to a metabolism slowing down and the decrease in muscle mass, "we do not move so much, and maybe we do not cook as much for ourselves, nor eat as many protein we should be", declares Susan Bowerman, a dietitian registered withDiscover good nutrition.

[And if you really want to hit your weight loss in overdrive, look at theseIncredible exercise bikes to turn your home into a luxury gym.]

But that does not mean you can not do anything about it. "We just have to be aware of these factors when choosing diet and fitness routines in order to lose weight and maintain a healthy lifestyle," she says. So mold and read it, because we contacted health and fitness expert scores and compiled here a complete check list, tips and hacks to keep your size size after 40.

"It is advisable to start a weight loss course by consulting yourmedical provider, "said Dr. Anna Zacharcenko, of thePhiladelphia College of Osteopathic Medicine. After 40, health factors such as endocrine problems, the side effects of drugs and a slowdown in metabolism can all combine to affect weight gain unexpectedly.

"A discussion with your medicine provider can help tease what could contribute," she says - and these factors will guide you in the appropriate action plan.

"Articulation for yourself What are your reasons why the desired weight loss and write them," says Dr. Zacharcenko. Then keep them some visible part. "The design of a simple reminder system of your weight loss reasons can help withMaintaining motivation And stay on track, "she explains. In the moments of frustration, it is important to remind you why you challenge and why the effort is worth it.

"After 40 years, it becomes even more important to train smarter and more systematically for fat loss," says Amira Lamb, a certified personal trainer and the founder ofHooked hottie. By this, it means balancing more intense workouts with recovery exercises such as Pilates.

The truth is that recovery is important and it takes more time that your body is restoring after 40. "It's more difficult to lose weight if you are hurt," she says. "Or hold what you have accomplished."

"To take off the grease, ditchWashed grains Like white bread and white rice, and eat more whole grains such as oats, barley, farro, quinoa, whole wheat pasta and brown rice, "says Kimberly Gomer, a health expert and well-being at thePRITIKIN HEALTH RESORT.

"Try to be responsible for your diet as much as you can," says Bowerman. "Eat outside Is fun and practical, but restaurant servings are often important and servers can push you to order extras that you do not want. "

If you eat, it advises you to read the menu in advance and choose a healthy meal. When you order, request the server politely to request that the leader goes on the oils during cooking. Oh, and do not eat bread or dessert order!

"IdentifyA support system To help you with your weight loss goals for at least six months, "says Dr. Zacharcenko.

She suggests a support group for weight loss, regular dietitian or meeting with a health coach. "Searches suggest that long-term healthy weight loss and maintenance are characterized by long-term follow-up with a support system," she says.

After all, with so many people sharing similar goals, it is not necessary to go alone.

"Research suggests that people watching their behavior are more successful in maintaining a longer-term change in health behavior," Dr. Zacharcenko said.

This is not in a physical newspaper either. "Enjoy smartphone or Internet applications available to track food intake and daily exercise," she suggests.

Trust us: If you take a picture of each dish you eat, then look at them all after a week, youwill Change your eating habits.

"Choose a plan that seems feasible and will not lead to boredom," recommends Dr. Zacharcenko. After all, your goal is to stick to that - and it's really hard when you're totally miserable.

"Ask your primary care provider to suggest a variety of healthy diet plans, including the right balance of nutrients for your aging body," she says. Then choose the one that interests you the most.

"Take note ofHow? 'Or' What andor You consume your meals, "says Dr. Zacharcenko." Know and wary environmental triggers who can pave the way for the consumption of free food. "

What she means is that if you have a terrible habit of roasting on the buttered popcorn every time you fall on the couch and sing your netflix account after a long day of work, you do not you do not favor. It's time to become aware of this behavior so that you can disengage it or replace it with something much healthier that falls in line with your weight loss goals.

"It's important to rent when we have chosen to stay on track," says Dr. Zacharcenko. "At the end of each day, make sure to recognize the healthy behaviors you have hired."

After all, every day is a battle, and it's important to keep tabs on your daily victories.

Dr. Anthony Balduzzi, founder ofThe project Fit Father, recommends drinking between two and a half and three liters of water a day. "He does not slip only toxins, but prevents the hunger from the bay and allows your muscles to work maximum to burn more calories in the long run," he says. Keep a bigbottle of water Handy will help!

"Like muscle tissue burns calories at a much faster pace than fat, maintaining muscle mass is clearly one of the most important things you can do," says Bowerman. "So, commit yourself in activities that challenge your muscles so you can build them and keep them."Walking, The strength bands and yoga are all excellent options, she says.

If you find an unattractive weight loss, consider this: your larger muscle groups-your legs, your back and your arms burn the most calories. Perform basic movements that target these large areas, such as squats (or burpés), can have an external effect on your calorie burn.

Have enough sleep Is crucial for any weight loss program, says Balduzzi. "If you can shoot at least six hours (although seven and a half years or more is ideal), you will have more energy, work metabolism correctly and fresh muscles recovered to continue building lean tissue," says he.

Create habits The best way to ensure the success of long-term weight loss goals, says Balduzzi.

Small changes, like changing your daily soda to a glass of water, resulting in more changes, like walking to work, which leads to even bigger changes - like hitting the gym three days a week - "and all suddenly, You become a burning machine of fat, "he says. Soon, being at your desired weight will become a second nature.

Although it is good to be ambitious, do not attach an unachievable weight loss goal - the failure perceived therefore will only rest. Instead, identifyrealistic objectives With your primary care provider, says Dr. Zacharcenko.

"This translates into a stable and safe way to drop slowly slowly," she says. And we all know how long-term "slow and stable" tariffs.

Whenmake lifestyle changesChoose the ones you can engage happily, says Bracha Goetz, author ofSeek God in the trash, a memoir on overcoming food addiction. This will make it easier to transform them into a daily routine. "It takes about 400 repetitions to create a new synapse in the brain, unless it is done at stake, in which case it takes between 10 and 20 years," she explains. "So the fastest way to make positive changes is to make them happily."

"Avoid foods that have its own television advertising," says Charlene Bazaarian weight loss blogFbjfit. There is a reason why manufacturers need to spend dollars to convince you of eating their products, she says, and it's usually not a good.

With regard to weight loss after 40, even the small things count, says Bazarian. "The bites, the blows and tastes are also added and also groans," she warns. Remember that to reach your goal, you have to put these little pleasures from side, and maybe throwreal Blts as well.

Even before thinking about burning calories and losing books, make sure you get your diet in order, "says Dr. Balduzzi. "It's much easier to consume fewer calories than burning them," he says. "You can not exercise exercisea bad diet. "

When it comes to exercising weight loss after 40, short and soft is the key, explains Balduzzi. "Short and intense exercise buttons are more useful and effective than long and moderate forms," ​​he explains. So, push yourself at the limit, knowing that it will soon be finished.

Cardio alone running or making a bike - will not cut it in terms of weight loss, says Alejandra do, co-founder ofThe camp processing center.

"The main reason many people, women in particular, to gain weight while implementing health habits are due to a loss of muscle mass," she explains. To reverse the process, it is crucial torebuild This muscle first, then burning excess calories.

The best way to make sure your weight loss sheath is to exercise each day, says the police. Although it is not needing an identical intensity, so it will make sure that your metabolism continues to burn fat throughout the day. "Many people over 40 have hectic lives, but find ways to integrate exercise into everyday life is the key," she urges.

"In order to support muscle repair and growth, make sure to include a lot of protein in your diet", suggests Bowerman. "The sources of vegetable protein, such as peas, beans and especially soy, offer healthy and affordable options to meet your daily needs."

With a decrease in activity rate and metabolism after 40, each calorie counts, says Bowerman. "Pay attention to the extras of your diet," she recommends. "The calories of fats, sweets and alcohol are added quickly, so choose judiciously and use them sparingly."

Eat anything available on the perimeter of your grocery store, and it means a lot and a lot of fruits and vegetables, says Bowerman. These nutrient-dense foods will fill your nutrition habits while adding relatively few calories. Pro tip: Do not be afraid to buy frozen if your favorites are out of season, they are "just as nutritious as fresh varieties," she says, "and there is no waste."

As with any objective, obtaining appropriate data can allow you to intelligently respond to the problems. While not obsessing the exact numbers, it's important to weigh once a week, do you ask Cary Williams, CEO ofBoxing & Barbells. Of course, a bad week does not need disaster, so take each weighing with a grain of salt. "But you have to keep a trace," he says.

After 40 years, it's easy to let your career in the way of maintaining a healthy weight. That's why it's crucial to "have the mind that your health is more important than your wealth," says Williams. Even if it means letting work early to enter your workout before closing the gym, staying healthy is absolutely invaluable.

Excuses are deadly in weight loss. If you feel overwhelmed by the task by hand, just remember that "you are not busiest than a person in the form," says Bazara. If they can put at the time, then can you.

"Aim for a small" insurance "workout first time in the morning before the world is trying to steal your day," says Bazara. This can mean a short bursting of body weight exercises, a sprint round , or simply to take jumping.

Especially after 40 years, the world, including family, work and loved ones - may require a little bit. Exercise before all these obligations can play can ensure that you need to conquer the day regardless of the obstacles on your way.

"Break your training sessions into gerable parts throughout the day", exhorts the Bazarian. In addition to keeping interesting things, it will save you from having to spend a prolonged period only to your own body.

Finding this kind of time can be difficult when you are older. "Rather than sit down and watching [a child] practical football or a karate class, walk on the track to climb the stages of the stadium," she recommends, filling two obligations at a time.

"Think about food as a choice, not like a reward or punishment," says Bazarian. The way you design your diet can have a significant impact on how you consume it. "You are not" deserve " A decadent dessert, neither "deprive" yourself if you do not have it, "she says. You're justchoice What to eat to feel and watch your best.

Grocery races when you try to lose weight can be a dangerous proposal. Fortunately, Bazarian has a heuristic to keep things simple: "Pouch the supermarket outdoor aisles," she says. "That's usually where the least processed foods."

In addition, try eating things "in their purest form," she says - opting for oranges on orange juice, for example.

Even with your home-minded needs, having enough water can be difficult for many people. To stay on track, "never spend a clean water source," says Bazarian. "Drink it!"

A sub-recognized ingredient in weight loss greater than 40 is magnesium, says Dr. Carolyn Dean, a nutrition expert and the author ofThe magnesium miracle. "Magnesium is crucial for healthy weight loss because it activates hundreds of enzymes that control digestion, absorptions and use of protein, grease and carbohydrates," she says.

There are many ways to get your daily life of this crucial mineral, including whole wheat forms, quinoa, spinach, lawyers and supplements.

WhileCount the calories Can be useful, another option is to pay attention to food calorie densities, explains Gomer. "By opting for [lower density] foods such as fruits and vegetables, cutaneous beans and legumes, whole cutaneous grains and uncooked dairy products, you can eat more and more to feel full without Bresser your size, "she says.

"A muscle book burns about six calories a day when she rests, while a grease book burns around two," says Gomer. So, "the lean muscle mass building helps you lose books that will continue to stay in the long run."

But if you are not used to weighing gym rooms, you will find a good chance that you find yourself intimidated. Try to overcome this fear of looking out when trying easy machines that guide your movements. And if you are able, invest in a trainer able to start your workouts that you can do quickly and with confidence.

After 40 years,Testosterone levels fall in men and women. Unfortunately, "low levels of testosterone are linked to increased greasy mass in addition to a number of other metabolic problems," said Dr. Chirag Shah, co-founder ofACCESSA LABS.

If you find yourself too much, ask yourself: "Is it my hungry body or my soul?" Goetz said.

If it's the latter, think of things that could bring you a more sustainable pleasure, such as the tendency to a friend or take a few moments simply be present. "Suddenly ... the big bag of potato chips does not call your name as strong," she says.

It's probably not the first thing that comes to mind butAcupuncture can be a good help In the trip to weight loss, Bliss, says Ellen Barrett, a physical fitness professional andWeight liberation coach. "It is very effective to restore the balance of hormones, helping digestive problems, and simply giving you energy," she explains.

These snacks late at night have been recovered then half sleep in your underwear? Purge.

"Eat dinner before 6 pm, then" close the kitchen ", says Barrett. In addition to the packaging on unwanted calories, a late diet was also" has been proven to disrupt sleep, "she says," she explains . And lose weight and keep it - you need your Z. and to help reduce these fourth meal hungry pends, checkThe most intelligent means of controlling your desires.

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