Useful tips to speed up weight loss after 40

After the age of 40, our body begins to change, but without changing our lifestyle. What habits can speed it up? As we grow older, we lose muscle mass and often become less active at the same time. So normally we need less energy to maintain our bodies. If we continue to eat about the same number every day as we ate at 20 and 30, we will gain weight. Inverting this trend requires trouble, that is, becoming more active, or consuming fewer daily calories. However, studies show that exercise does not have as much effect on weight loss as calorie reduction. If you are 40 years old and you have trouble losing pounds, maybe focusing more on diet helps you more. habits that may accelerate weight loss Eat smaller portions of over-processed food: Processed foods are now widely available, wherever you turn. It is almost impossible to rule out the consumption of some of them. Thus, the best advice for weight loss and health improvement is “eat smaller portions of over-processed foods rich in sugar, fat and calories,” says Dietologist-nutrient Dr. Lisa Young, author of Finally Full, Finally Slim. In a survey by Dr. Young, published with Dr. Marion Nestle in 2021, they found that the proportions of unhealthy processed foods are five times greater than in the past. Since it is difficult to avoid all processed foods, Dr. Young says the best habit is to include food from all food groups and pay attention to the size of the portion as well as to hunger levels. Have a cup of tea: Strengthens metabolism: One way to quickly enhance your metabolism is to drink a cup of coffee or tea, according to studies. “Caffeine increases metabolism, increasing thermogenesis through its effects on gray fat tissue,” says Ellie Busby, a nutritionist and founder. If you prefer tea, select green matcha tea, which has high amounts of catechina. Dr. Busby says these stimulate the body’s fat burns. Keep a schedule at meal times: This is the eating habit that combats the poor perception that eating very little food is the best way to lose weight. The human body simply doesn’t work that way, explains the dietologist Lisa Moskovitz. It needs calories and nutrients to work. “ Depreciating food stimulates the body and instead of burning body fat, you can possibly keep fat cells and see the needle on the scales remain unscathed, ” he says. Make sure to eat whole foods, with a combination of healthy fats, proteins and carbohydrates every 3-4 hours, to keep your body at good energy levels. Make a protein-rich breakfast meal: Another “trap” with a lot of sugar can be your choices for your breakfast meal. Too many food for breakfast (demic, pancakes, muffins, doughnuts etc.) are full of sugar and are lacking fiber. To adopt a good habit in breakfast, which supports weight loss, dietologist-nutrient Bess Berger, owner of Nutrition By Bess, recommends two options: Eggs. “No matter how you cook them, it’s a great way to get protein”. As a vitamin and fiber bonus, add vegetables to your omelet. Smoothies without added sugar. Use Greek yogurt and berries, which are full of antioxidants. “In addition, I recommend that you add 1 to 3 teaspoons of sweet seeds for a few healthy fats and a handful of cabbage or other leafy vegetables for more vitamins, antioxidants and fibers.” Do you remember exactly what you had in the last few days for breakfast, lunch and dinner? And don’t forget the snacks! If you want to reduce the number of calories you consume in a day, it is wise to record somewhere the foods and drinks you consume, as well as the size of the portion. Studies show that this process actually works for weight loss. In a 2019 study in , people recording their three meals a day over a period of 6 months lost more weight than other participants who did not attend, nor did they record food intake. Some lost over 10% of their body weight! And this recording process only took 15 minutes a day. Translation: / Source: