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Lose weight healthily when you are over 40? With these tips it works!

All your life you have eaten bread, drank an after-work beer or a glass of wine from time to time or ate a pizza on the weekend. Nevertheless, you could easily maintain your weight without gaining too much.

But one day you noticed that a lot had changed at the age of 40. Suddenly you have a small tummy, a few pounds too much on your ribs and your body feels different. Not exactly what you want in old age.

Losing weight is not always easy, especially when you are over 40 years old. As a woman you are going through menopause, as a man you don’t really know where the excess kilos come from.

So in this article we want to give you a hand by explaining why you gain weight with age. Our practical tips will show you how you can get rid of your excess kilos and feel healthy and fit even at the age of 40 and over.

The metabolism
It is not just a woman’s body that changes with age. Even as a man, the body changes both visually and physiologically. Different processes now work differently. The metabolism of both men and women changes and muscle mass decreases. As you get older, your metabolism slows down, which means you burn fewer calories than before. Every 10 years the human metabolism slows you down by about 5% to be precise. Conversely, this means that at the age of 40 you need 20% fewer calories per day than in your twenties. Accordingly, you need to eat fewer calories to lose weight.

If you are currently going through menopause as a woman, you have to expect that your metabolism will work even more slowly. Your body produces less of the female sex hormone, estrogen, which stimulates your metabolism. Less estrogen therefore also means that the chance of a higher weight increases. In addition, the ratio of estrogen, progesterone and testosterone changes in the female body. This can result in increased abdominal fat, mood swings, and loss of muscle mass.

In addition to a slowed metabolism, with increasing age – and too much weight – insulin resistance can develop. The hormone insulin is responsible for regulating our blood sugar. If you are insulin resistant, the blood sugar is not properly transported into your cells. Accordingly, you have a high blood sugar level, which makes you hungry or hungry. A high blood sugar level also increases the risk of adult diabetes.

But don’t panic! You can lose weight effectively even after you turn 40, but differently than in your twenties. The most important thing is that you adapt your diet to your physical changes and start exercising and moving if you are not already. But be careful: it’s not about eating less . Most importantly, you need to make sure that you eat good quality, nutritious foods , such as fresh meat, fish, legumes, fruits, and vegetables.

The exchange of experiences with fellow sufferers, family and friends can also help you to change your lifestyle.

Adjust diet
Most people (especially men) tend to have excess body fat in their core. Beer, wine but also pizzas contribute to this.

Most of us are creatures of habit, so it’s no wonder we eat the same thing for years. However, as your metabolism changes and slows down, it is important that you eat less or the right amount of food to lose weight. Instead of eating 2500 calories a day, you can choose to eat 2000 calories a day. You should pay attention to your calories, especially if you sit a lot in your job and do not move much in everyday life.

Healthy eating – healthy weight loss when you are over 40? With these tips it works!

Here are 3 practical tips to get rid of your lifebuoys:
Avoid simple carbohydrates
Open rolls, baked goods from the bakery or a plate full of pasta – instead of eating simple, low-fiber carbohydrates, you should opt for (healthier) alternatives. We are not talking about waivers or restrictions, but rather about keeping your blood sugar level stable and doing something for your health by leaving out refined sugar and white flour. Instead, you can eat more protein and unsaturated fats, which are nutrient-rich foods. Try to eat less carbohydrates and replace bread with whole grains or a nutrient-rich salad with, for example, smoked salmon, chicken, legumes or nuts or seeds. In the evening you can eat a portion of meat, fish, seafood or an egg with lots of vegetables. Seasoned with the right spices and herbs, you can conjure up such a delicious and varied dinner. And by the way, you supply your body with important vitamins and minerals. And yes, maybe a colleague at work will give you funny looks. Do not let this unsettle you, because ultimately you are changing your diet for yourself, your health and your well-being. You will see for yourself that once your first results are visible, all critical voices will fall silent. This change will certainly take some getting used to at first, but you will see that it will be worth it. maybe one or the other colleague at work will give you funny looks. Do not let this unsettle you, because in the end you are changing your diet for yourself, your health and your well-being. You will see for yourself that once your first results are visible, all critical voices will fall silent. This change will certainly take some getting used to at first, but you will see that it will be worth it. maybe one or the other colleague at work will give you funny looks. Do not let this unsettle you, because in the end you are changing your diet for yourself, your health and your well-being. You will see for yourself that once your first results are visible, all critical voices will fall silent. This change will certainly take some getting used to at first, but you will see that it will be worth it.

Avoid alcohol
If you want to get rid of your tummy, it is important that you avoid alcohol. Try skipping beer and wine for a while and see how you feel. Do you have less fun without alcohol, do you really miss the alcohol? And how does it feel when you can get up full of energy the next day? Test what it feels like if you only drink alcohol, for example, once a week (up to 2 glasses). In this way you can gradually find out what suits you best, what you feel comfortable with and how much you can come to terms with. Basically you should avoid alcohol, which is dear to your performance and condition – why? You read that here.

Eat unprocessed foods
Of course, it’s not easy to resist snacks from vending machines, at the bakery, in the canteen or at the gas station. Nevertheless, try to get rid of this habit! Processed products contain a lot of (added) sugar, trans fats and unnecessary additives that do nothing for your body. Try to eat little, and make sure you have a healthy, unprocessed snack (like fruit or nuts) with you. Perhaps you are not even aware of how often you reach for ready-made snacks – the ideal opportunity to take care of them and to spare your body unnecessary additives.

Build muscle mass
A strenuous office job, a car, a large family – these are all reasons that contribute to the fact that we are less active in our everyday life due to lack of time. It therefore takes a lot of effort and effort to motivate us for a training session.

Of course, our bodies are less happy about this, as our muscle mass decreases with age. Together with the changed metabolism, this can ensure that we burn fewer calories than before.

That is why it is particularly important that you boost your metabolism and build up your muscle mass. As a result, you burn more calories, your body becomes firmer and you feel fitter. The best way to do this is to start moving gradually. Start with light workouts and exercises that you can intensify according to your condition. Also try to move around consciously in everyday life by taking the stairs instead of the elevator more often, walking to the supermarket or going on a bike tour or hike with the family at the weekend. Do you feel ready for the next step? Then choose a training that suits you and extend your training units. The most important thing here is that you have fun with your training so that you don’t even have to find excuses

Healthy weight loss with over 40 – what are the differences and what should you watch out for when you are over 40?

The following types of training are suitable for losing weight and building muscle mass:
Strength training
If you want to build more muscle mass and you want a firmer body, then you should do regular strength training. Your body builds muscle mass, which helps you burn more fat and boost your metabolism. Beginners should start with 1-2 units per week and train for 30-45 minutes. A combination of different exercises, such as squats, lunges, forearm supports, and pushups, is best. As your strength and condition increase, you can opt for (heavier) weights. You haven’t done strength training before? Then it makes sense to look for professional support for your first 1-3 training units.

Endurance training
Cardio training is especially effective when you want to burn calories. Running as an endurance sport is ideal for this. But you can also do endurance training from home! If you don’t do strength training in addition to cardio training, it is best to train for 30-45 minutes twice a week. Do you also do strength training on the side? Then 1-2 units a week are sufficient. If you haven’t done any sport for a long time, you should take it easy and adjust the intensity of your training to your current condition. And don’t forget: warm up and drink enough water!

Interval training
Interval training is an intense workout where you do an exercise at maximum intensity for 20 or 30 seconds and then rest for 20-30 seconds. The best way to do this is to choose an intense exercise, such as sprinting or jumping rope. Repeat the combination of intense exercise and the resting phase 8-10 times. 1-2 units of interval training per week is enough to effectively burn fat. Have you just started exercising again? Then you’d better opt for a less intense exercise, such as squats or lunges.

It’s best to try different training units and types and then decide what you enjoy the most. Also observe how your body changes and how the training affects you. Build up your workout slowly so that your body can get used to the movement and you avoid injuries. We recommend 30 minutes of moderate exercise (100 steps per minute) daily and training the main muscle groups 3 times a week, in addition to balance exercises.

Summary
So try to exercise as much as possible every day to get your metabolism going. Exercise regularly to build or maintain your muscle mass. In general, it is recommended to combine strength training with endurance training (such as running, cycling, etc.). In addition to exercise, you need to watch your diet. Avoid simple carbohydrates, look for delicious low-carb recipes on the Internet so that you can burn your fat reserves. Avoid processed foods and resort to meat, fish, eggs, nuts, vegetables, legumes, and fruits instead. And don’t forget to drink at least 1.5 liters a day!

In addition to exercise and diet, you should also pay attention to your mental well-being. Stress and poor sleep can also cause weight gain. Try to reduce your stress by consciously taking the time to drive down in everyday life.

Give your body what it asks for and what it deserves. If you are not seeing any success yourself, try to make further changes to your exercise routine and diet. This is how you can find out which method is most effective for you.

In this way, you can still go through life after your 40th year full of energy, joy and self-confidence!

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