Are you 40 and want to lose weight? These tips will help you

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Are you 40 and want to lose weight These tips

If you’re already in your 40’s, you may have started to notice how easy it is to gain weight, and how difficult it has become to lose it. Changes in your activity level, eating habits and hormones, and how your body stores fat can all play a role. But these simple tips can go a long way in helping you lose weight.

Make sure you eat more fruits and vegetables

Fill half your plate with them at every meal. Foods tend to have more nutrients and less fat and calories than meat, dairy or grains. And they can also help you feel satisfied, even if you eat less.

Fresh fruits like apples and berries are also great in place of high-fat or high-sugar snacks.

Do not skip breakfast

Experts recommend healthy morning meals like oatmeal or whole grain toast with fruit. This can help quell morning hunger that drives you to eat unhealthy things or overeat at lunch. Small meals or snacks every few hours can keep your appetite in check throughout the day.

Try to eat light

If you get most of your daily calories before dinner (before 3 pm), you can lose more weight than if you ate much later. But the most important thing is still what you eat, not when.

Learn to prepare healthy meals

Excess fat and calories in your diet may be due to the way you prepare food. Instead of frying food or cooking it in oil, try grilling, baking, or frying it.

This is also good advice when you go to restaurants: avoid foods that are fried or served in creamy sauces.

Use an app to keep track of your calories

As you get older, you tend to be less active and may need a few hundred fewer calories than you used to. To lose weight, you may need to further reduce your calorie intake.

Eating smaller portions and keeping track of calories with a “food diary” or an app can help you eat less.

focus on what you eat

When you’re busy with work, kids, and everyday life, you might be tempted to grab a quick bite to eat on the go or multitask while you eat.

But this habit can lead to overeating if you don’t focus on your food. Sit at the table and really focus on eating what’s on your plate (not what’s on your TV or phone screen). This helps your brain know when you’ve had enough.

Give up sugary drinks

If you drink coffee, tea, soft drinks or sweetened energy drinks, it is better to replace it with water or another drink without calories. Your sugary drinks are high in added sugar, which can lead to weight gain and an increased risk of diabetes.

Reduce your alcohol consumption

Beer bellies aren’t always caused by drinking. But these are much more common during middle age, and alcohol may have something to do with it. A glass of beer or wine has about 150 calories, and this can increase if you drink frequently. Also, alcohol can make you feel hungry, so you may overeat if you’re drinking.

Get in the habit of exercising regularly

Between office work, commuting, and family activities, many 40-year-olds don’t have much free time to exercise.

But it’s important for your weight and overall health to get at least 2 1/2 hours of moderate physical activity (such as brisk walking or light yard work) every week.

Relax and take it easy

Stress can make it more likely that you’ll overindulge in unhealthy foods and make it harder for your body to break down fat. Try yoga, deep breathing, meditation, going for a walk, or reading a good book. Stress relief is different for everyone, so find what works for you.

make sure you have a good sleep

There are many things that can disrupt your sleep after age 40: health problems, stress, medications and, for women, menopause. But poor sleepers are more likely to gain weight.

If you don’t sleep well due to stress or busyness, try changing your habits and establish a regular daily routine.

Get your thyroid checked

If you eat healthy and exercise regularly and still can’t lose weight, your thyroid may not be working as it should. It occurs in about 5% of people and is more common in women and people over 60 years of age.

In addition to weight gain, it can also cause fatigue, joint or muscle pain, and depression. Medications can help, so check this out if you think this might be a problem.

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