7 ways to lose weight more easily when you’re over 40

While it's tempting to give in to the over-40-figure, don't give up hope!
January 22, 2018 6:20 am Last Updated: January 22, 2018 9:17 pm

It’s just the frustrating reality of hitting 40—fat just seems to hang your hips that much more stubbornly. And your waist is so much harder to whittle down.

However, while it’s tempting to give in to the over-40-figure, don’t give up hope! Here we’ve assembled some powerful tips for how to lose weight…especially if you’re over 40!

Lose Weight After 40 Tip #1: Reduce the carbs

Whether it’s to prevent wheat allergies, Atkins-inspired or a nod to Paleolithic ancestors, more and more people are reducing the carbs in their life. And for good reason. Your body breaks down carbohydrates — like pasta, bread and sugars — to produce energy. But if you have more of these macronutrients than you need to keep going, your body stores them as fat.

Reams of research also indicate carb’s potential role in messing with your blood sugar levels, setting your hormones off, damaging your digestive system, busting your brain performance and even preventing your body from accessing essential nutrients.

But if you can’t get rid of carbs completely, you can still follow . . .

Lose Weight After 40 Tip #2: Eat carbs early

It makes sense . . . Eat your carbs earlier in the day when you’re most active. When dinner rolls around, focus on proteins and vegetables. That way you won’t store fat as you sleep!

In fact, a few studies indicate that eating a big lunch and going light at dinner can help you go far in losing weight.

Speaking of sleep . . .

Lose Weight After 40 Tip #3: Get GOOD Sleep

I know it’s hard to get enough sometimes. But do what you can to get your 7+ hours! Losing sleep impacts your weight in many ways . . .

– When you’re sleep-deprived, sugary and carb-rich foods become irresistible temptations.
– When you lose sleep you don’t have the energy to move off your chair, let alone work out the next day.
– When you miss out on sleep, your hormones go bonkers. The stress hormone, cortisol, spikes and shifts your body’s metabolism making it harder to burn calories and stored fat. (I explain this more below.)

And bottom line, when you don’t sleep enough, you hold onto fat more. Researchers at Brigham Young University found in a study published in 2013 that when you get less than 6.5 hours of sleep per night, people tend to have more body fat. The same is true when you get more than 8.5 hours of sleep. Too much sleep has been shown by research to be linked to higher body fat. [1]

In addition, the researchers found a few more important clues to losing weight through sleep. High quality sleep and sleeping on a regular schedule were also strongly correlated with less body fat.

Lose Weight After 40 Tip #4: Exercise In Intervals

By the time we reach 40, our bones and joints have been around the block a few times. Our bodies can’t take the poundings they used to. For this reason, it’s easier on your body to do short, intensive workouts made up of intervals than long endurance trainings.

Better yet, these kinds of workouts seem to do a better job of calorie-burning and building lean muscle mass.

Lose Weight After 40 Tip #5: Strength Train

Simply put, the more muscle we have, the more calories we burn — even when we’re sitting on the couch.

For this reason, muscle-building exercises — like lifting weights —- will help you “up” your metabolism big time. Better yet, these kinds of weight-bearing exercises are the best for building bone mass so you can diminish the risk of osteoporosis as well.

Lose Weight After 40 Tip #6: Eat For Lean Muscle Mass

Taking out carbs is one thing, adding in good stuff to build muscles, boost your metabolism and lose fat will keep you even slimmer. What are some great foods to do this kind of work?

– Protein gives your body the most important ingredient for making muscles. Plus, your body doesn’t store extra protein as fat. It just gets rid of it.
– Dip into healthy fats like coconut oil, butter from grass-fed cows, avocado. All of these fats have been shown to boost metabolism and lean muscle building. Better yet, they also make you feel full so you don’t cave into snack attacks unnecessarily.
– Chlorella up! Chlorella gives your body nucleic acids, proteins and lots of vitamins essential for muscle-building. Its unique chlorella growth factor (CGF) is particularly helpful when it comes to rebuilding tissue and keeping you energized.

Lose Weight After 40 Tip #7: Relax

Don’t stress it. Yes, it’s true . . . when you reach 40 it can often feel like the world is on your shoulders. But it’s critical to manage that stress if you want to keep the fat off your hips.

Chronic stress changes your chemistry making it harder for your body to get rid of fat. Even worse, it programs you to put more on.

Dr. Carol Shively, Ph D., a professor and medical researcher at Wake Forest School of Medicine, documented this in her research with Macaque monkeys. While observing the monkeys, she noticed a curious thing. All the monkeys she was studying ate the same food. It turned out the monkeys who were more relaxed – usually the ones higher up on the social hierarchy – stayed trim no matter what. [2]

But the monkeys on the bottom – who always got picked on – now, that’s a different story . . .They built up rolls of fat around their middle!

Further research reveals when you’re stressed you produce a molecule that stimulates your fat cells to grow and multiply.[3]

Get rid of the stress and you’ll also get rid of some of the fat!

Try some stress relief techniques like warm baths, exercise and deep breathing. One of my favorite tools for combatting stress is the supplement, eleuthero. Not only does it reduce stress’ impact on your body, but it also gives you energy and calm to take on the next day’s challenges!

You Can Lose Weight Even If You’re Over 40

Losing weight can be a challenge at any age. But when you get to 40, it can be particularly tough. It requires checking your old habits and developing some new ones. And at this time in life, the old habits can be even harder to break!

However, if you have the right approach, you can still stay “girlishly” slim. Perhaps you can’t indulge in pasta as often as you used to . . . or get by on 6 hours of sleep 4 days in a row…

But if you do the right tactics for staying trim after 40, you’ll not only lose weight but gain in energy, strength and confidence.

Ready to lose weight the smart way (no matter what obstacles those tough post-40 decades throw at you)? Here you’ve got a bunch of tactics that work. Put them to use!

This article was first published on SCUSA.

About Dr. David Nelson, Ph D
David Nelson is a nutritional consultant, and has been involved in the field of nutritional studies for over 20 years. Dr. Nelson studied at San Diego University, Iowa State University, and Mankato State University. He currently specializes in the areas of Anti-aging, Sports Performance Nutrition, and Allergy. For the past 15 years, Dr. Nelson has been the Nutritionist at the Center for Advanced Medicine, and co-hosts the radio show “”Health Talk, A Second Opinion,”” with the other doctors from the Center. He is also an esteemed member of the Sun Chlorella Advisory Board, which helps guide the medical innovation behind Sun Chlorella products.


Sources: 
[1] Bailey B et al. Objectively Measured Sleep Patterns in Young Adult Women and the Relationship to Adiposity. American Journal of Health Promotion: September/October 2014, Vol. 29, No. 1, pp. 46-54. 
[2] Shively CA et al. “”Social Stress, Visceral Obesity, and Coronary Artery Atherosclerosis in Female Primates.””Obesity (2009) 17 8, 1513-1520. 
[3] Warner J. Stress Unlocks Fat Cells, Ups Obesity. Web MD. July 2007.