40, best weight loss, for,
women over 40
40-best-weight-loss-for-women-over-40
There are certain things everyone
over the age of 40 should be doing to guarantee that the second half of life's
big game is as exciting as the first half. After all, once you hit 40, your
body begins to lose muscle mass, the lean tissue that helps you burn fat and
calories; women drop about half a pound of muscle per year after crossing 4-0,
according to Pamela Peeke, author of Body for Life for Women. That's why 40 tends to be
the dividing line between those who are headed for a long, healthy lifetime of
lean, and those who are headed for an early (and probably much larger) grave.
To keep you in top shape, we've
uncovered these 40 essential weight loss tips for playing your second half
perfectly. And for even more inspiration, check out the 40 Best Superfoods For People Over 40.
1. Ditch the Yo-Yo diets
.
The cabbage soup diet? Really?
Just no. Restricting calories and losing body fat too quickly can wreak havoc
on insulin, leptin, ghrelin and other hormones, prompting a surge in hunger and
a slump in metabolism. These effects can last for more than a year, even after
the diet is abandoned, according to a 2011 study in the New
England Journal of Medicine. Yo-yo diets also prompt a decline in
dopamine, which means you're left feeling unmotivated and sluggish. Make sure
you're not also guilty of any of these 31 Things You Do That Slow Your Metabolism.
2. Educate yourself before eating out.
Eating out is a treat and is
probably something you're doing because you deserve it—maybe it's your
birthday, you're celebrating a family member, or just getting together with old
friends. But letting yourself indulge doesn't mean you have to be completely
blind to just how deceptive many restaurant menu options can be. From breakfasts that have more sugar than seven Snickers' bars
to pastas that have more saturated fat than 50 eggs (yes, 50), it's well worth
your time to read up before you go out. Start with our list of The #1 Worst Menu Option at 76 Popular Restaurants. You'll
start to get a good feel of what to watch out for!
3. Take your sleep really seriously.
Over the years, you've probably
had moments where being able to get by on very little sleep was almost like a
badge of honor. But as sleep medicine progresses and people are learning more
about sleep health, the ties between your Zzzs and your LBs on the scale are
becoming clearer. Losing just an hour of sleep each night for three days can
prompt a surge in the hormone ghrelin, which stimulates appetite, and a slump
in the hormone leptin, which tells us when we're full, says Norfolk, Va.-based
clinical psychologist Michael J. Breus, Ph.D., co-author of The Sleep Doctor's Diet Plan. Deep
sleep, on the other hand, fuels the production of the fat-burning human growth
hormone (HGH).
Read more: 15 Ways You're Sleeping Wrong After 40
4. Stop reusing your water bottles.
You think you're being economical
or environmentally friendly, but you'll want to start avoiding those plastic
bottles in the first place. A growing body of evidence suggests that exposure
to toxins like bisphenol A (BPA), organophosphate pesticides and phthalates may
be fueling weight problems. "We are starting to see a lot of human studies
showing an association between the presence of chemicals and obesity,"
says University of California, Irvine, researcher Bruce Blumberg, Ph.D., who
coined the term "obesogen" to describe such toxins. A 2011 Harvard
study found that adults with the highest concentration of BPA in their urine
had significantly larger waists and a 75 percent greater chance of being obese
than those in the lowest quartile. Reusing plastic bottles with BPA adds to the
risk because temperature changes and the gradual breakdown of the plastic will
increase the rate of the release of the chemical.
5. Go mason jar crazy.
Nope, we're not just talking
about Pinterest-y D.I.Y. decor tips. Some of the healthiest food trends out
there right now suggest using mason jars—namely, mason jar salads and overnight oats. While eating salads or oats out of a mason
jar may make you feel good, it's what you put in them that will make you look
good—and earn you a flat stomach. We aren't saying you have to toss out your
Tupperware; we're just saying you might beat boredom and find slimming down all
that much easier. And if you're wondering what exactly to make in a mason jar,
we've got you covered with these 20 Awesome Recipes for Mason Jar Salads.
6. Start Instagramming your food.
Speaking of social media, it's
time to take a cue from those iPhone-crazy millennials because it might just be
the weight loss boost you want! Holding onto that food memory may help you eat
less at breakfast…and lunch…and dinner. An analysis on a number of
"attentive eating" studies printed in the American
Journal of Clinical Nutrition showed that if people recall their
last meal as being filling and satisfying, they tend to eat less during their
next meal. Researchers found techniques like writing down or drawing meals (and
even keeping food wrappers and receipts!) to be particularly beneficial.
7. Be pessimistic for a moment.
Picture this in your mind: You've
dieted and worked out for the past 10 years and you're fatter than ever. Your
health is in shambles and you're hopeless at resisting food temptation. You
know better, but you look and feel unhealthy. It's that kind of "negative
fantasizing" that researchers say paradoxically provides powerful
motivation for weight loss. According to the Zero Sugar Diet, a
study in the journal Cognitive Therapy & Research revealed
that obese women on a weight loss journey who had the most positive
fantasies—showing off their new, hot bodies to friends a year later—actually
lost 24 pounds fewer than those with the most negative
thoughts. While it's fun to visualize the future benefits of weight loss success,
researchers say negative fantasies about weight loss mentally prepare dieters
for temptation and hardship.
What else should you be doing in
order to make sure you drop those pounds? Check out these 40 Tips That Double Weight Loss
8. Go easy on the hand sanitizer.
We know, we know: It's flu
season. But we're sorry to say that, after our research team here at Eat
This, Not That! dug into the science, we have some bad news for you:
Your hand sanitizer could be making you fat. Triclosan is a synthetic
antibacterial agent frequently added to soap. It's referred to by researchers
as an "obesogen"—a compound that can potentially cause weight gain by
disrupting the body's endocrine (hormone) system. Studies suggest that
triclosan can negatively affect the thyroid. As thyroid hormones control metabolism, any hit to the organ's
functionally could cause you to gain weight. The evidence is of particular
concern for hospital workers, researchers say, as they're exposed to the
antibacterial agent on a regular basis and often show significantly higher
levels of triclosan in their urine. A study in the journal PLOS One found a detectable level was
associated with a 0.9-point increase in body mass index (BMI). If you're a
frequent hand-washer, experts recommend sticking to good ol' soap—not the
antibacterial kind—and to buy organic cleansers when possible.
9. Beware the viral Facebook videos.
You know the ones: In 30 seconds
or less, you watch a mysterious pair of hands layer cookie dough with Oreos
with brownie mix. Bake, cut, and oh how yummy—and insanely, ridiculously,
break-the-chair fattening. "The internet and social media sites are
basically making you fat," Lisa Hayim, MS, RD, and founder of The
WellNecessities, told us for our article on The 30 Worst Flat Belly Mistakes Women Make. "If it
isn't 25 ways to eat tater tots then it's [another] national [something] day.
The internet has made it basically impossible to stay away from cravings and
indulgences. These are not excuses to eat unhealthy food." Next time you
see one of those videos, ask yourself how you could make it healthier—and if
you can't, click out of it and never look back.
10. Reassess your comfort foods.
This one has a surprise twist you
won't see coming. "When you eat things to which you're sensitive or
intolerant, you get an increase of the hormones epinephrine and norepinephrine,
so you literally get a high," says Pamela Wartian Smith, M.D., co-director
of the master's program in medical sciences at the University of South Florida
College of Medicine, who explains that this reaction can result in cravings for
the very foods we should avoid. Food sensitivities may also lead to inflammation and water retention. To compound
the problem, over-the-counter antihistamines bolster appetite and dull energy,
studies show.
11. Get a stand-up desk.
At this point, you've spent
around 20 or more years in the workforce. You've paid your dues and ran circles
around your competition—resulting in your own office, possibly. So, why aren't
you owning that space like the boss you are? The first tweak for your office
makeover: Invest in a height-adjustable stand-up desk. Here's why this can be
such a game-changer for your waistline: A British study found
that standing at work burned 50 more calories per hour than sitting. If that
doesn't sound like a lot, consider this: If you stand for just three hours of
your work day, you'll expend more than 30,000 extra calories per year—which
amounts to about 8 pounds of fat!
12. Do it yourself,
Remember when you were 23 years
old and wouldn't even dream of spending your coveted cash on letting someone
else mow your lawn, wash your car, or paint your living room? Try tapping into
that scrappy, resourceful inner you a bit more and you'll wind up torching
calories. For example, a 150-pound person will burn around 200 calories if they
wash and wax their car for 40 minutes. For more ways to avoid weight gain at
home and to burn more calories, check out these 12 Ways Your Home is Making You Fat!
13. Make it tea, all the time.
We get it: You've been in a
relationship with coffee longer than your spouse. But the benefits of tea are
so incredible. Here's the thing about tea: Study after study proves
that tea boosts metabolism, turns on your fat-burning hormones, and help reduce
stress. You can put it in smoothies or even cook with it, like food journalist
and author Kelly Choi suggests in these 60-Second Weight Loss Tips Celebs Swear By. If you don't
know which tea to start with, go for matcha: It's the superhero version of the
already-mighty green tea. See The 7 Best Matcha Powders on Amazon, According to an Expert for
smart shopping.
14. Swap your bread.
Once upon a time, you probably
thought white bread was a basic staple for the pantry. And you've maybe
switched to wheat, which is something of an improvement—if it was still 1996.
But if "enriched flour," "high fructose corn syrup," or
"sugar" is one of the first few ingredients listed on your bread's
label, you're not doing your waistline any favors. The trio to try for: Look for
bread that comes in less than 80 calories, has less than 3 grams of sugar per
slice, and lists whole grains as the first ingredient. Ezekiel 4:9 Sprouted Whole Grain Bread and Alpine Valley Organic 21 Whole
Grains Bread both fit the bill.
15. Stop the soda habit.
If you have one soda a day,
studies show that you're accumulating fat around your organs (visceral fat) and
likely giving yourself a "soda belly"—a protruding, beer belly-like
gut that's the result of about 1.8 pounds of fat pushing out your belly. And
that's in addition to all the other harmful things we know about soda. (Diet
doesn't do you any favors.) Soda is such a concern that we've compiled 105 Most Popular Sodas Ranked by How Toxic They Are.
16. Drink 2 cups of water before
each meal.
Drinking water is essential for
all your body's functions and it dramatically ups your odds are of staying
thin. In fact, one University of Utah study found that dieters who downed two
cups of water before each meal lost 30 percent more weight than their
counterparts who didn't sip any H20 before noshing. If you don't have a water
cooler at your office, fill a BPA-free bottle with water at home. If you drink two
cups before breakfast, lunch, and dinner, that just leaves you with two more
cups before you meet your minimum recommendation for the day. So easy!
17. Let legumes take charge.
According to a review published
in the journal Obesity, legumes—including beans, chickpeas, lentils
and peas—could keep you from the snack drawer until dinner. Researchers found
that subjects who consumed between ¾ and 1 cup of legumes daily felt as much as
31 percent fuller than those who didn't! But there's a catch: Although
participants felt fuller when they ate legumes, they didn't always eat less
throughout the day. It's still up to you to tune out the call of cravings—a
completely different beast than hunger. But when it comes to willpower boosters,
beans are a great way to get a jumpstart. They're also one of the 30 Best Food for 6-Pack Abs.
18. Don't drink so many calories.
That zero-calorie diet soda is
its own death sentence. But as for that cream-and-sugar coffee every morning?
That's 80 extra calories, and that's if you're ordering normal coffee and not
one of those tricked-out frappa-cappa-whipped-something drinks from your
favorite coffee shop that have a couple hundred calories. Many fruit juices,
energy drinks, and even big-chain smoothies are loaded with calories. To
indulge your urge to drink something tasty without sabotaging your ability to
be slim, try one of these 25 Best Weight Loss Smoothies!
19. Walk more.
There's a host of benefits that
come with walking more, from stress relief to stronger leg muscles. But the
simple act can ward off weight gain simply because you expend more calories
than taking the elevator or parking as close as possible to the door. But for
weight loss and to actually start burning, you'll need to walk 3 mph, which is
as if your plane is about to start boarding and you are still walking toward
your gate. And while they don't have to all be 3 mph steps, the average
recommendation is 10,000 steps a day. Make your steps extra effective and
easier on your routine but incorporating these 30 Tips for Walking for Weight Loss.
20. Sit less.
Sitting is the new smoking.
Researchers from Toronto recently showed that sedentary behavior can lead to
death from cardiovascular issues and cancer, as well as cause chronic
conditions such as Type 2 diabetes. Prolonged sitting, meaning sitting for 8-12
(or more) hours per day, increased your risk of developing type 2 diabetes by
90 percent. And weight gain. So. much. weight gain. Be mindful of not plopping
down on the couch all evening and if you can swap times you sit at work for
standing. Have you heard of stand-ups? They're meetings where everyone stands
and many people love them because these meetings often wind up shorter than
other meetings where people get too cozy at that conference table!
21. Slip in other ways to be
active.
Whether it's playing with your
dog, carrying the stroller for your family members with little ones, or
exploring a nature path, it's crucial to fit in extra activity when you can.
"Metabolism and hormonal changes in your 40s create an ideal environment for
excess fat storage in women—especially in the midsection," says Marisa
Moore, MBA, RDN, LD. "In your 40s, activity is essential."
22. Boost metabolism with micro
workouts.
That mom of three who also
teaches spin class and always looks fantastic? Awesome. But that's not
attainable for everyone, which can leave you feeling frustrated that you can't
be a workout god or goddess, too. The good news: You only need 2 ½ minutes to
boost your metabolism and start burning calories, too. Research printed in the journal Physiological
Reports showed that people who did five 30-second bursts of max-effort
cycling, followed by 4 minutes of rest, burned 200 extra calories that day and
boosted their metabolism for the next 24-48 hours. It's highly unlikely you
have a stationary bike handy at your place of work, but a similar result could
be achieved by running up the stairs and doing jumping jacks. And while we're
talking work, check out these 21 Ways Your Job Is Making You Fat.
23. Let your body fast.
When Eat This, Not That! spoke
with the dieting and fitness experts from My Diet is Better Than Yours, we learned some pretty
incredible tips. One idea that seemed more attainable for someone over 40 is
from wellness expert Jovanka Ciares, who said try eating only between the hours
of 9 a.m. and 6:30 p.m. (Can you imagine a college guy or a new mom abiding by
that rule?!) As long as you are still getting enough calories to keep your
metabolism up, this tactic can help you lose weight because it puts your body
into a fasted state, which Ciares says can make the process easier and faster.
24. Embrace seaweed.
It can get overwhelming to keep
up with all the superfoods out there, we know. But if there's one amazing food
you should be getting more of (and that we know you're not), it's seaweed. The
sea plant is a great source of iodine and you can enjoy seaweed in sushi, broth-based soups, as chips or snacks, and more.
"Without sufficient levels of iodine, your thyroid function becomes
impaired and it's harder for your body to burn fat," says nutritionist
Dana James of Food Coach NYC, who suggests sneaking sea vegetables into your
diet at least three times a week. Seaweed also contains a compound called
alginate, which has been shown to significantly cut fat absorption, says Tanya
Zuckerbrot, RD, author of Miracle
Carb Diet: Make Calories and Fat Disappear–with Fiber.
RELATED: Your guide to the anti-inflammatory
diet that heals your gut, slows the signs of aging, and helps you lose
weight.
25. Learn about 'eating clean.'
You've heard this buzzy phrase a
bunch of times by now, right? It's way more mainstream than you may realize,
though—and much more attainable than you think. The basic rule of eating
clean—and, forgive us for watering it down—is to eat more real food and less
fake food. Doritos are not food. Those sketchy frozen enchiladas by Big Store
Name Brand are often not much better. And that cream of something soup you mix
into every chicken dish is a way of life that's making your waistline expand.
To dig into how to be a clean eater, check out our Ultimate Guide to Eating Clean.
26. Stop doing sit-ups.
Not only is this antiquated
exercise less effective than something like a front plank, sit-ups are terrible
for your spine and can cause herniated discs. Fact: A traditional sit-up puts
around 3,350 newtons of compressive force on the spine, but the U.S. National
Institute for Occupational Safety and Health states says anything above 3,300
newtons is unsafe. Now you can understand why Mark Langowski, celeb trainer and
author of Eat This, Not That! for Abs hates to see people
do sit-ups. "I created an entire workout plan to give you a rock-hard core
and it doesn't involve one single sit-up," he says.
27. Try meditation.
The older, wiser, less-bendy
sister of yoga, meditation is an amazing activity that people can reap major
rewards from. Studies show that people who regularly practice mindfulness
meditation have more activity in their left prefrontal cortexes, which makes
you calm and happy. Plus, a 2014 study found that individuals who meditate are
less likely to overeat or give in to emotional eating. To get started, unroll a
yoga mat or sit on a carpet in a sunny room (east-facing if possible) and take
five uninterrupted minutes thinking about something that you're grateful for.
You're supposed to lose a few LBs, but even if you don't, we guarantee you'll
still be glad you made meditation part of your life.
28. Live by the half-plate rule.
Nope, the rule isn't to only eat
half of what's on your plate. It's that half of your plate should always be
made up of veggies. This rule is most effective when you eat all the veggies,
first. You'll feel fuller faster, longer, and be less likely to go for seconds.
As always, don't fret about cleaning your plate or wasting food; it will go to
waste whether you eat it or not!
29. Eat less salt.
High amounts of sodium can lead
to belly bloating and there's a good chance you are already getting more sodium
than you need. To cut back on salt intake, Alexandra Miller, RDN, LDN,
Corporate Dietitian at Medifast says to eat fewer processed foods like bread,
pizza, and condiments. "Read the Nutrition Facts label to find how much
sodium is in each serving," she says. "Very Low Sodium is 35
milligrams or less per serving; Low-Sodium is 140 milligrams or less per
serving; Reduced (or less) sodium is at least 25 percent less sodium per
serving than the usual sodium level."
Want to get rid of bloating,
fast? Here are 24 Ways to Get Rid of Bloating in Less Than 24 Hours.
30. Don't fear the fat.
Sometimes, you have to eat fat to
lose fat. Specifically, healthy fats—those with omega-3 fatty acids,
monounsaturated fats, and oleic acid—dramatically help to satisfy hunger and
fire up your metabolism. Think avocados, walnuts, coconut oil, and even full-fat dairy.
31. Use your non-dominant hand.
Remember when you were little and
would try to write with different hands? Eventually, a long time ago, you
probably gave up on that. But personal trainer to the stars Jay Cardiello says
it can be a great weight loss trick. "It takes 15 minutes for your brain
to realize that you're full," he explains. "To give your mind time to
catch up to your mouth, simply switch your fork to non-dominate hand. It may be
frustrating, but it's a simple and unnoticeable way to curb overeating and lose
weight." Find out more of Cardiello's and other experts' tips with
these 25 Easy (and Cheap!) Ways to Lose 5 Pounds.
32. Cut back on wine and booze.
You deserve that glass of Scotch
or wine, we know. But the unfortunate truth is that your body doesn't
metabolize alcohol as efficiently as you age. So, not only are you going to add
on (or not be able to lose) weight because of alcohol, you also wind up looking older
and sleeping worse. "[As you age] it will be increasingly difficult to get
a good night's rest with alcohol in your system and sleepless nights lead to
carb and sugar cravings the next day," says registered dietitian Martha
McKittrick in 30 Foods You Should Never Eat After Age 30. Meanwhile,
alcohol zaps moisture from your skin making fine lines more noticeable and
speeding up your skin's loss of elasticity.
33. Be your own therapist.
In an Orlando Health survey of
more than a thousand respondents, only 10 percent of people listed their
psychological well-being as part of their weight loss journey. The problem? Not
being in tune with your emotions and their connection to food is why nearly 66
percent of people gain weight back after losing it. "Most people focus
almost entirely on the physical aspects of weight loss, like diet and
exercise," neuropsychologist and Program Director of Integrative Medicine
at Orlando Health Diane Robinson, Ph.D. said in a press release. "But
there is an emotional component to food that the vast majority of people simply
overlook and it can quickly sabotage their efforts." To stop emotional
eating and unlock the door to weight loss success, try keeping a journal that
tracks your food choices and current mood. Then look for healthy and unhealthy
patterns, which can help you identify the specific life and emotional
connections you have with food.
34. Eat for health, not weight
loss.
"To see real results, you need
to eat real food," says Angelo Grinceri, People's one-time
Sexiest Trainer Alive. "When your eating habits consist of eating a
variety of real foods that provide the body with nourishment, a healthier body
is created. And the healthier you are, the faster you'll recover post-workout
and the better chance you'll have at losing fat and building muscle."
Plus, eating for health instead of weight loss means you'll develop a
habit that makes smarter food choices easier and easier.
35. Buy organic.
By now, you should know that
weight and health problems are often the result of an accumulation from what
you're consuming. With that in mind, take a moment to think about how you've had
at least four decades to accumulate toxins from food and drink—some seriously
bad stuff that can lead to obesity. Many of those come from pesticides and
hormones in your meat and produce. So start choosing organic fruits and
vegetables and hormone-free meat. If the sticker prices seem silly to you, at
least get started with these 17 Cheap Organic Foods You Should Be Buying!
36. Always be prepared with snacks.
Remember the Boy Scout motto
about always being prepared? At 40 or older, you most likely have more things
demanding your time and attention than ever before. To make it easier to eat
lower calories and avoid stuffing your face when you're starving, always keep
your desk, pantry, car, and purse stashed with healthy snacks. Raw almonds and
bananas are two of the easiest, but you can get more ideas with these 27 Healthy Snack Ideas Under $1. And whatever you do, do
not hit up any vending machines!
37. Turn off the tube.
Studies show that lean people
watch less television, plain and simple. A recent analysis of multiple studies
found that for every two hours spent watching TV, the risk of developing
diabetes, heart disease, and/or early death increased by 20, 15 and 13 percent,
respectively. Because you're expending less energy as you zone out in front of
the telly, there's a surplus blood sugar flooding your bloodstream and
contributing to weight-related risks that crop up in your 40s and beyond. Even
knitting like will keep you younger than just sitting and watching show after
show!
38. Go swimming.
Many people stop working out or
become less active as they age because they've started experiencing more joint
pain or discomfort from old injuries. This is why swimming can be a great
solution. It's low-impact, builds endurance, and burns calories. Dive in!
39. Go Greek.
The benefits of Greek yogurt are far and wide while making
your figure tighter and slimmer. High-quality Greek yogurt is low in calories (less than 100 for 6 oz.),
has a very high amount of protein (20 grams), and provides your gut with some
much-needed probiotics. Flavored, non-Greek yogurts, on the other hand, are
often packed with additives that harm your health and can even make you
hungrier. If you're not a Greek yogurt fan, do know that it can be an acquired
taste—but mixing in some berries, walnuts, or homemade granola might just
become your new, belly busting addiction!
40. Adopt a weight-loss mantra.
There's a lot of advice out
there, but having a go-to mantra that gives you strength can be a powerful weapon
in your weight loss arsenal. "There will always be another meal" is
just one of the 25 Weight Loss Mantras Nutritionists Swear By and The
Nutrition Twins explain that they came up with it because people all too often
eat as if they'll never have their favorite foods again. Find your mantra and
make it work for you!
And for what else you should stay
away from, check out the 40 Drinks You Should Never Drink After 40.
Follows Christie Griffin
No comments:
Post a Comment