One of the most important things people can do to decide to pursue something they don't have is motivation; those are the reasons they should do it, the great benefits that doing it brings again.
Why are men in their 40s, not only men but women, always lose their weight-related goals?
At this time, women no longer matter their appearance to find a job looking for a husband, attractive to the network and now the children have grown, the level of pride of children increases.
That is one reason why women over the age of 40 do not set goals and do not have much motivation to change their appearance or health.
It can be said that changing health and appearance at this age is no longer as easy as in the age of 20-30 because the metabolism has been carried out very slowly, not as fast and as strong as young people.
So before we go into searching for content related to how to lose weight for women over the age of 40, we have to determine that this will be more difficult, you are young, and creating the motivation to lose weight and do it every day is the most important thing that will determine whether you succeed or not.
Losing weight is for everyone, and it can be not easy. But losing weight after 40 can be a real struggle.
You will be successful if you are determined enough!
When you consider how to lose weight for women over 40, you need to take into account unique hormonal changes, adjust the pace of life, and consider the type of exercise you can respond to when you enter that special age.
Whether you are in your 40s or just entering the 4th decade of weight loss, it is okay to start thinking about losing weight.
But you need to plan, exercise smarter, and eat a diet full of key nutrients that will keep your body young and healthier.
The following article will help women lose weight more effectively when they reach 40, including diet tips, meal plans, and exercise routines to get weight and keep your body weight. Now BellyFatZone invites you to refer to this article together!
1. Talk to a registered dietitian
When you turn 40, you begin to notice dramatic changes in your body that you can feel for yourself.
Of course, there will also be some hair changes, such as grey hair and the onset of wrinkles.
But other changes, like weight gain or changes in the way your body works, can all affect your longevity.
What is the motivation that makes you want to lose weight after age 40?
Weight loss can play a big role in your overall health and help with aging.
When you get your annual check-up or before you start your diet, talk to your dietitian (doctor) about how your weight affects your risk of certain diseases like heart disease, type 2 diabetes, high blood pressure, and cancer ?!
Weight loss can play a big role in your overall health and help with aging.
When you go for a yearly checkup or before you start your diet, talk to your dietitian (doctor) about how weight affects your risk of certain medical conditions like heart disease, type 2 diabetes, high blood pressure, and cancer or not.
Find out if losing weight can reduce your risk or improve your health.
You can lower your risk of getting sick or even stop taking certain medications if you lose weight.
And having that important information can help keep you motivated to continue with the weight loss process.
Read more: How to Lose Belly Fat After 40?
2. Don't (completely) blame menopause
Do menopausal changes affect your weight? Many women struggle with weight loss before, during, and sometimes even long after menopause.
Weight gain at this point may be related to changes in your hormones. But this is also when many women change their daily habits that can affect their weight.
For example, after the kids left home, some women start with jobs like shopping, carrying laundry baskets, or other chores and then consuming too much effort.
On the contrary, there are also many women preferring light activities to be able to plan meals more often, enjoy longer breaks, or spend more time relaxing and reading.
Consider keeping track of activities to find out how many calories you burn each day and make sure your energy is not depleted.
You can even gauge your calorie expenditure throughout the day and add activity when you tend to be more sedentary.
Simple changes can make a big difference in your metabolism.
3. Restart your confidence
- Does your age affect your confidence?
- Do you feel less satisfied with your body?
- Or do you still feel confident and sexy around young women?
Believe it or not, your confidence level can play a pretty special role in your weight loss.
Confidence and lose weight when over 40
Sexual appeal and body confidence should not fade with age. Many women say that their 40s are the sexiest decade.
Usually, women experience a new self-confidence, professional success, and a greater sense of self at this age. So why not use it to your advantage?
If you are trying to reshape your body or lose weight in your 40s, a feeling of confidence and a “rejuvenation time” will help you achieve your goals.
Take time to document your experiences, accomplishments, and talents.
Think about your life experiences and the challenges you overcame that could help you become stronger on your weight loss journey.
Losing weight after 40 is a little easier when you remind yourself of your accomplishments over the years.
4. Don't skip the goal-setting stage
The most important first step in setting up a weight loss plan is to sit down with a pen and paper. Why? A well-designed weight loss plan starts with one goal.
Smart goal to lose weight when over 40
Your smart goal to lose weight when you're over the 40s will dictate your weight loss “journey” and keep you on the right track.
Short-term behavioral goals (such as eating 2 to 3 more servings of vegetables per day) can help you reach your long-term weight loss goals.
Not sure which weight loss plan is right for you? Learn to set SMART goals.
SMART goals:
- Specific: Specific.
- Measurable: Measurable.
- Attainable: Can be achieved.
- Relevant: There is a link.
- Timebound: Deadline.
Business leaders and motivational coaches use them to help anyone be more successful.
If you want your weight loss plan to go well, start with SMART goals
Just 3 minutes of concentration and shaping what you need to do next will give you a clear direction for your entire weight loss journey.
5. Get enough sleep
It's hard to lose weight when you're not resting properly. Studies have shown that we have the ability to eat “messy” when we are tired.
We also exercise less and stop being active when we're exhausted. Therefore, it is important to keep fit and change some habits to get enough sleep at night.
Let's start with small habits that can improve your sleep, which may involve “fogging” or a relaxing bath.
You should turn off your cell phone and dispose of it from your room.
Many people also leave other electronic devices (televisions, laptops, computers, …) out of their bedrooms.
Try to wake up at the same time regardless of weekdays or weekends, limit drinks high in calories, and use healthy diets to boost energy instead of coffee, for example. Herbal tea, warm water.
6. Don't believe the “just practice Cardio” thing
In your 20s and 30s, you can reduce it by walking or more simply being more active during the day.
Or you may have lost weight with aerobics classes or other heart-healthy activities. But if you're serious about losing weight after 40, you'll add strength and flexibility training to your workout schedule.
You need three types of exercise: lose weight, tone, and stay healthy. Make sure to incorporate cardiovascular exercise, strength training, and maintenance every week. Each exercise has its benefits:
- Cardio: Also known as aerobic activity, cardio helps you maintain heart health and burn more calories during each workout.
- Train flexibility: Maintain healthy joints and reduce stress by doing muscle stretching exercises.
- Strength training: This helps you burn more calories all day. Muscles require more energy to maintain your metabolism and will be beneficial when you train more muscles. Muscles also help shape a slimmer physique. You can dedicate just 15-30 minutes a day to muscle relaxation, cardio, and strength training to see real changes in the way your body can feel.
Read more: How To Increase Metabolism After 40, 50, 60?
7. Change your diet
Clear goals, getting a good night's sleep, talking to a registered dietitian, or a comprehensive exercise plan will help you lose weight in your 40s, but those things can go away if you don't take care of them—your own diet.
That doesn't mean you can't eat the foods you love. But you really need to change some foods.
Your 40s are not the time to try the tough diet so you can lose weight fast. It would help if you had a clear plan for your health, in the long run, keeping your weight at its best.
There is no one meal plan for everyone.
But a diet plan for your 40s should be one that you can use to achieve your weight loss goals and then apply for life.
Although there is no “best” diet for everyone, it should be the “best diet for you.”
What to drink to lose weight overnight?
It is not necessary to train too tired and adopt an arduous diet, drink the right drinks before bed, and you can still lose weight quickly.
For a long time, health experts have generally agreed that we should limit what we consume in the hours before bed.
Eating or drinking before bed will add extra calories and increase your risk of cardiovascular disease and diabetes.
While this may be true when you eat a bedtime snack, researchers are now discovering that consuming small amounts of specific foods (e.g., protein) can be beneficial—active physiology at bedtime.
Oral, drinking a soothing drink before bed is not only a way to relax before bed, it can also improve your sleep and even help you lose weight – depending on what you drink.
Here are six bedtime drinks that can do just that:
Greek yogurt
Protein supplementation before bed – especially if you've exercised before, stimulates muscle repair and rebuilds while you sleep. The more muscle you have, the more calories your body burns.
Milk is a delightful source of protein, especially for children. (Do you remember your mother giving you warm milk to help you fall asleep?)
Milk (whether warm or cold) contains calcium and tryptophan, both of which have improved sleep quality.
Milk also contains two types of dairy proteins – whey and casein. Bodybuilders are known to consume whey protein after a workout as it quickly builds muscle mass.
However, casein protein is a slow-release protein better suited for building muscle in the long run.
“Consumption of casein protein (~ 30–40 g) before bed can significantly increase the rate of muscle protein synthesis and overnight metabolism without affecting fat breakdown,” the association. International Sports Nutrition said in an article.
A good source of casein is Greek yogurt. The Greek yogurt supplement before bed provides a healthy amount of casein protein and provides a steady amount of amino acids for muscle recovery.
Plus, yogurt shakes can create a delicious, gentle bedtime drink.
Chamomile tea
Chamomile is known to be a sedative, albeit a mild one. (In fact, chamomile is listed as an official drug in the pharmacopeia of 26 countries, including Germany, Belgium, France, and the United Kingdom.)
It increases glycine levels in the body, a neurotransmitter that helps relax your nerves and makes you feel sleepy.
Chamomile has also been linked to improved blood sugar control and weight loss.
Researchers have identified four compounds in chamomile that, together, can regulate carbohydrate digestion and sugar absorption.
Warm chamomile tea before bedtime will help you relax and sleep deeply. Besides, chamomile is great for dealing with abdominal pain.
So a warm cup of chamomile tea is perfect for relaxing before bed. Note that there are many industrial teas containing caffeine on the market that will have the opposite effect causing insomnia.
Red wine or grape juice
Resveratrol, the famous antioxidant in red wine, can turn excess white body fat into energy-burning beige fat. But, who wants “beige fat”?
Researchers have long believed that there are only two types of fat in the body – white fat, where fat is stored as energy, and brown fat, which burns the fat to generate heat.
Scientists have since discovered that beige fat, which is created from white fat, can burn energy.
Resveratrol can enhance the conversion of white fat to beige fat; it can prevent obesity at a high rate.
Resveratrol is a compound found naturally in red grapes, blueberries, strawberries, raspberries, and apples.
Resveratrol is one of the antioxidants created in these fruits.
These compounds help enhance the oxidation of beige fats and burn the excess as heat by the body.
A glass of red wine before bed can also help you relax. Don't overdo it – drinking more than two drinks may interfere with your sleep.
Kefir fermented milk drink
Kefir fermented milk drink is a fermented beverage that is usually made from cow's milk. It is rich in probiotic bacteria and is a good source of calcium.
Kefir has a sour, aromatic taste – similar to yogurt – but it has a thinner consistency than yogurt, so it's more like a drink.
Researchers have suggested that kefir probiotics may modulate the intestinal microflora, inhibit lipid formation, and promote fatty acid oxidation. This can reduce body weight and prevent obesity.
Protein from soybeans
If fermented kefir or Greek yogurt isn't your taste – for example, if you are lactose intolerant or on a vegan diet, soy water can also provide protein while weight and loss.
Researchers have shown that soy protein is as beneficial as other proteins for weight loss.
Also, soybeans have been widely studied for their heart-healthy benefits. Some researchers believe that soybeans provide this heart-protective benefit by reducing body fat.
In one weight loss study, researchers showed that soy foods, in place of other foods, were linked to weight loss and improved heart metabolic risk without any physical function loss: substance or strength.
Melatonin has the ability to improve sleep quality and reduce belly fat, which is abundant in soy water.
Therefore, a cup of soybeans before bed will help you lose weight effectively, have a good night's sleep, and have beautiful skin.
Water
Yes, you did not hear wrong. One problem with all the drinks discussed above is that they contain at least some calories.
On the other hand, water contains no calories, making it superior to any other beverage in terms of caloric intake.
Note that cold water is an effective natural way to drink weight loss water. In particular, you should not drink carbonated water because it only makes us gain weight.
The best solution is to drink purified water that has been filtered through the machine.
Plus, Water also plays many roles in the body, including digestion, absorbing nutrients, and burning fat for energy.
In fact, without water, your body cannot properly metabolize fats and carbohydrates.
With these pre-bed weight loss drinks, you should persistently perform regularly after each dinner to soon have a body with the same weight as desired.
Losing weight is not too difficult if we know how to make the most of every time of the day. Making the most of your sleep time is the easiest thing to do.
What to eat at night to lose belly fat?
- So have you ever wondered what to eat before bed to lose weight or not?
- Is this true?
Many people often think that you should not eat anything after dinner, especially should not eat before bed a few hours because it can be harmful to health, causing weight gain.
However, this is completely not true because the following food groups help better sleep and aid in weight loss, fat burning, and even muscle retention during sleep.
First, you need to remember that whether you lose weight or gain weight depends a lot on the calories.
Cheese
Many people think cheeses are so fatty that they will gain weight quickly, but this could be considered a century mistake.
Cheese is the source of Whey Protein or Casein milk, which is very good at night when building muscle during sleep. Cheese provides a lot of nutrients, protein, and low fat.
This means that eating cheese will help with muscle ‘maintenance' during sleep. That is why it is considered one of the natural foods rich in protein and a gym's favorite night snack.
Every 100 grams of cheese will provide the body about 13 grams of protein.
Banana
Bananas are considered one of the great choices for an evening snack.
It is also considered a delicious weight-loss food. But bananas also contain many important nutritional values such as potassium, vitamin B6, vitamin C, and fiber.
Besides, bananas also contain a lot of tryptophan compounds – an amino acid that helps you sleep. Remember that people who don't get enough sleep gain weight quickly. So, eat a banana 1-2 hours before bed!
Almond
This is one of the very healthy snacks before bed. Not only rich in important nutrients, especially magnesium, but also rich in protein.
Many studies have shown that magnesium deficiency affects melatonin levels, causing sleep disturbances. Therefore, getting enough magnesium every day will help you sleep better.
Tuna
Vitamin D deficiency can cause sleep apnea and sleep disturbance. Just 85 grams of tuna is enough to provide 50% of the daily vitamin D intake. Besides, tuna is also high in omega-3 fats.
Cherry
1 cup of cherries only contains 50 calories. In particular, it helps to improve sleep very well. Cherries have 75% more water. Thanks to low calories, plenty of water, and fiber, it will help you feel full and full.
Weight Loss Tips for Women Over 40 Video
Good luck:
Above are the shares of habits or ways to lose weight for middle-aged women; if you see them or share them with women, we can consult!
View more:
- Top Effective Exercises to Lose Back Fat, You Should Apply Immediately
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- How to Get Rid of Water Retention In Face and The Body?
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