Green Tea: Green tea and green tea extracts have been shown to activate the body's thermogenic fat-burning activity. A study published in the American Journal of Clinical Nutrition found that men who ingested the active ingredient in green tea (catechins) significantly reduced their total fat area, waist circumference, skinfold thickness, and subcutaneous fat area. As exercise physiologist Nick Coker explains in the article "Your Expert Guide to Green Tea," taking this ingredient with caffeine has been shown to make it even more effective. https://www.youtube.com/watch?v=UupXb75cYkc
Between desk jobs, commutes, and family activities, many 40-somethings don’t have a lot of free time to work out. But it’s important -- for your weight and your overall health -- to fit in at least 2 1/2 hours of moderate physical activity (like brisk walking or light yard work) every week. Pencil times in to your calendar, and make them a priority.
Hormonal changes in middle age can wreak havoc on our weight and our waistlines, but boosting the amount of fiber in your diet can help. A study published in the Annals of Internal Medicine reveals that increasing fiber intake helped participants shave off 4.6 pounds over an 8-week period and maintain that weight loss over the course of a year. Even better, dialing up the fiber in your meals can help combat the bloated belly and sluggish digestion that often accompany hormonal changes, like menopause. Don’t know where to find the fiber you seek? Start with the best high-fiber foods!
Getting a good start to your day means working on your weight loss before you even sit down to breakfast. A study published in Obesity reveals that the combination of fasting and exercise produced greater weight loss in study subjects than either calorie restriction or exercise alone. Luckily, a better body is well within reach—just make sure these 7 Most Surprising Everyday Exercise Killers aren’t standing in your way first.
So now that that’s out of the way, can I ask a question? It sounds like you might not be having an honest conversation with yourself about your motivations here. Are you trying to eat healthier and tone up, or are you trying to set a weight-loss goal? Because one does not guarantee the other. And I suspect the reason you’ve lightened the language around wanting to lose weight is because you’ve made the idea of losing weight something bad. You’ve told yourself that wanting to lose weight makes you a bad feminist. (And for that, I’ve got a whole article for you right here.)
We asked Lynn Bode, a personal trainer with over 13 years of experience and the owner of the online fitness program WorkoutsForBrides.com, for her advice on how brides can keep their expectations and workouts in check before their big day. Her advice (featured on the following pages) can help you look and — more important — feel your best from "Yes, I Will" to "Yes, I Do."
To lose weight, you need to create a caloric deficit of about 3,500 calories per pound of weight loss. This means eating less or exercising more to create a deficit of 500 to 1,000 calories per day that should result in a weight loss of 1 to 2 pounds per week. The combination of making dietary changes and exercising is more beneficial for weight loss and improving body composition than doing either alone, according to a study published in Obesity in 2012.
Secondly, it’s not all about the pictures. No, seriously: mainstream wedding media has us all convinced that the end goal of getting married is the ah-may-zing photos—which is, of course, a crock (and I say this as both a former bride and a former wedding photographer). Yes, the photos are an important way to remember your wedding, but wedding photos are not the most accurate representation of how your wedding felt, no matter how good the photographer is. Also, you don’t owe it to anyone to produce red-carpet photos from your wedding, and there is no prize being given out on Facebook or Instagram to the-bride-who-is-most beautiful-by-societal-expectations.
For example, you might not realize just how much you eat when you go out to happy hour with friends. But if you take the split second to take a step back and make yourself aware of that fact, you’re more able to make a healthy decision. “The awareness and then planning and coming up with strategies for what else I can be doing—that might give me the same benefit of eating those comfort foods that make me feel better,” says Gagliardi.
Don’t have a dinner companion? Try eating in front of a mirror instead. According to a study published in the Journal of the Association for Consumer Research, people who ate in front of a mirror were more acutely aware of their poor food choices, finding them less pleasurable. And for more clever hacks, check out these 50 Genius Weight-Loss Motivation Tricks. https://www.youtube.com/watch?v=rdTJx8IDG0Q