Fighting Fat After 40
Losing weight in your 20′s and 30′s is simple: just eat a bit less, move a bit more. If you crossed 40 maybe you found out that the pounds don’t peel off as easily as they used to or they come back faster than ever before.
Toxic stress triggers the release of stress hormones which leads to toxic weight gain. The average weight gain during the years preceding menopause (lasting five to ten years) can be two to three pounds or more per year. By controlling your diet (what and when you eat) and making exercise a part of your life you can minimize weight gain and stay fit at midlife and after.
What to eat after 40
Women are either stress resilient, stress over-eaters, or stress under-eaters. The diet plan for stress over-eaters should be designed for weight loss. For the stress-resilient ones a basic healthy balanced diet is just what they need. For the stress under-eaters, diet must include extras such as nutrition bars and shakes, granola, and nuts for extra calories.
We’ve identified our favorite healthy foods that not only help you lose weight, they also contain the nutrients you need to fend off age-related illnesses.
- High-fiber granola bars - A small British study found that women who eat a fiber-rich, high-carb breakfast burn twice as much fat during workouts later in the day as those who eat more refined (lower-fiber) foods.
- Flax-seed - is rich in fiber and healthy fats, which help stabilize blood sugar, so you’re less likely to binge. Some research suggests flax can also help soothe symptoms of hormone swings.
- Walnuts - Instead of snacking on some chips, open up a bag of nuts: Walnuts are rich in omega-3 fatty acids, which may keep you feeling fuller longer.
- Cinnamon - Sweeten your oatmeal or frothy coffee drinks with this sweet spice instead of sugar. You’ll also be doing your heart a favor as protective estrogen levels decline.
Try cereal, fresh fruit, and skim milk for breakfast. Sandwich, carrot and fresh fruit, celery sticks, and skim milk for lunch. Poultry or fish, vegetables and fresh fruit for dinner.
After 40 weight control tips
- Engage in exercise – Practice regular moderate-intensity physical activity — at least 30 minutes per day to control weight – and strength training
- Pay attention to portion sizes - Actively think about what you are doing. Don’t eat out of boredom. If you do fell like you got spare time, use it to lose weight, not to gain it.
- Include complex carbohydrates - like fruits, vegetables, and whole grains, sorghum, farro, millet, spelt, quinoa, amaranth, khorasan wheat, frekeh, and teff.
- Sleep well - Sleep is very important to weight management. Too little or poor quality sleep leads to weight gain, junk food cravings and increased risk of heart disease and diabetes.
- Limit sugar intake - Sugar may cause unnecessary spikes and crashes of your blood sugar levels and, when consumed in excess, gets stored as fat.
- Increase your lean protein foods - protein rich foods are eggs, nuts, beans and the most grains.
- Take a vitamin D supplements - Also eat foods that are excellent sources of calcium, such as kale, chia seeds, or dairy products.
- Increase vitamin C - found in citrus fruits, broccoli, peppers, can aid in keeping cortisol levels under control. Vitamin C is also essential in the production of carnitine, which the body uses to convert fat into energy.
- Relax - When you’re stressed, cortisol rises. In cases of chronic stress your cortisol levels can reach extremes and even impair the function of your adrenal system altogether.
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