Losing weight after 40 can be difficult for men and women alike. Changes in hormones, energy levels, and a decline in metabolism rate can make it harder to lose weight. Keeping to a healthy diet and getting regular exercise will help you keep your body strong. Here are some eating habits you can adopt for rapid weight loss after 40.
Smaller Portion Size
To lose weight and improve health eat smaller portions and limit the number of unhealthy foods you eat. Foods that are high in fat, calories, and sugar increase your risk of chronic diseases and obesity. Fruits and vegetables have more nutrients per calorie, so pack your plate with fresh produce.
Snack Right
One way to avoid overeating is to have small healthy snacks throughout the day. Sugary snacks can be full of calories, unhealthy fats, and sodium. Fresh fruit is a great choice and a good swap for snacks that are high in fat and sugar. Produce has more nutrients and less fat and calories than meat and dairy so choose wisely, and it could help you lose weight.
Protein Rich Breakfast
A breakfast consisting of cereal, pancakes, and doughnuts is loaded with sugar but has very little fiber. Eggs are an excellent way to get protein in the morning, and you can customize your omelets with vegetables for more nutrients. Greek yogurt and berries are full of antioxidants, and you can add seeds for healthy fats. Leafy greens for more vitamins, antioxidants, and fiber reduce hunger.
Track Your Progress
Once you reach 40 it can get easier to gain weight and a lot harder to lose it after. Make a food diary to track your calorie intake. You can also meal prep at the start of the week to have a more structured meal plan and more control of what you eat.
Additionally, be mindful about meals. Chewing your food more makes you realize when you’re full easier so you can prevent overeating.
