Losing weight as we get older is no easy feat. While genetics play a significant role, there are proven lifestyle choices that directly influence weight after turning 40.
Here are 6 changes you can make to help the number on the scale go down as your age goes up:
Avoid the Saturated Fats
Eating a steady diet that includes saturated fats has been known to increase weight gain in the belly and to increase resistance to insulin. When weight is gained in the abdomen (as compared to the rear and thighs), it increases the risk for developing several chronic diseases. Instead, focus on the fats found in nuts, seeds, and fatty fish since these foods contain polyunsaturated fats and you’ll increase muscle mass instead of the dreaded adipose tissue.
Add Weightlifting to your Gym Routine
If you want to lose weight, get off the treadmill! Building muscle is a superior calorie burner compared to cardio. This also means that eating low-calorie diets may do more harm than help since these diets encourage the loss of muscle, not just fat. While aerobic exercise is important, adding resistance training to your gym routine will significantly help you achieve your weight loss goals.
Eat your Fruits and Veggies
While this may be a no-brainer, what isn’t so widely known is the role plants play in your immune defense. Plants provide protection from oxidative stress and free radical formation – which both increase with age. Oxidative stress is when free radicals overwhelm the body’s immune system and can lead to diseases such as cancer. Adding plenty of plants to the diet helps give your body the antioxidants it needs to fight off the free radicals and reduce oxidative stress.
Cut out the Alcohol
Alcohol contributes to those cancer-causing free radicals circulating in your body as well as adds unnecessary calories to your daily intake. Having more than two drinks daily in middle age has been found to significantly increase risk of heart attack and stroke; much more so than other factors such as heart disease or diabetes!
Heart disease, cancer, stroke, and diabetes are all diseases associated with aging and tied to inflammation. Inflammation can be caused by what you eat as well as stress. Luckily, studies have found that Mindfulness Meditation has a significant impact on reducing stress hormones and inflammatory proteins. By meditating 25 minutes a day, you can reduce your stress levels and decrease your risk for chronic disease.
Mind your Magnesium
Magnesium will help keep your energy levels up, protect your bones, brain, heart, and nervous system besides keeping your bathroom habits regular. Try adding magnesium-rich foods to your diet such as seeds (especially pumpkin), green leafy vegetables (like spinach, swiss chard, and collard greens), beans and legumes.
Full article by Kristin Kirkpatrick can be found at: https://flipboard.com/@today/-how-to-lose-weight-after-40-6-new-habit/f-6abd2829e1%2Ftoday.com