Thank you for your brilliant post. I’m now 40 and have been fasting almost everyday for 2 years. It worked wonders in the early days and like everything, I feel that my body adapted to it and I seem to now not get as much out of it. I’m thinking I should be mixing it up a little and confusing my body as to when the fasting will happen. Am I correct in thinking that? Or do you think fasting is a good daily lifestyle habit?
"Only doing abdominal-focused workouts, like crunches, won’t help you banish the bulge. Belly fat is simply where your body stores energy, so you need to take a whole-body approach to tackle it. HIIT training (high intensity interval training) is a great way to burn fat and get your heart rate up. Squats, burpees and treadmill sprints are all examples to try."
Track like the NSA: How can you build a house without a blueprint? You need a plan and a way to track your progress. I recommend a paper notebook. Yes, it sounds old-fashioned, but tracking on your phone tempts distraction too much. Keep track of reps, sets, weights, how you felt that day, and anything else you feel is important. Not every day will be a homerun, but you will start to see trends in your progress that you can quickly adjust if necessary.
Tired of your usual workout? Try adding some yoga to your lineup and you might just find those pounds melting off easier than you ever thought possible. A 160-pound woman can expect to burn approximately 477 calories per hour of hot yoga; if you’re up for power yoga, that number jumps to 594. Fortunately, yoga is also low-impact and great for improving muscle tone, reducing stress on your joints and providing support for your bones that may reduce your risk of osteoporosis-related fractures.
I've had a love-hate relationship with my body since the first grade. I always appreciated that I was able to play marathon games of jump rope and climb any tree on the playground, but I began to struggle with my body when a group of 6-year-olds in my dance class snickered at me because my pink, sparkly recital costume was a size or two larger than all of theirs. (Did you know body image issues start way younger than we thought?)
Sometimes, to whip your body into shape, you have to get a little nutty. While nuts are high in fat, it’s that very fat that makes them such powerful weapons in the war against a ballooning belly. In fact, research from Reina Sofia University Hospital reveals that study participants who consumed a diet rich in monounsaturated fats, like those in nuts, over a 28-day period gained less belly fat than their saturated fat-consuming counterparts while improving their insulin sensitivity.
8. Pick healthy venues for pre-wedding festivities. There will be showers, parties, and outings galore as your wedding gets closer. If you have any say in how these happen, pick a healthful restaurant where you know you can get a good, nutritious meal without going overboard. Need help? Refer to our Dining Out Guide for the healthiest choices at just about any chain restaurant. Focus on your friends and family while you're there, enjoying the good conversation and activities instead of hovering around the appetizers. Create lasting memories that don't revolve around eating, and you won't feel like you're missing out.
While any added activity is positive, high-intensity cardio performed at 75 percent of your maximum effort may be most effective in combating visceral fat, reports a 2009 study published in Metabolic Syndrome and Related Disorders. Do a high-intensity activity, such as running, an indoor cycling class or circuit weight training for 30 to 45 minutes at three or four workouts per week. On off days, take a brisk walk, do water aerobics or perform household chores, such as gardening and washing the car, to burn calories. The American College of Sports Medicine advocates at least 250 minutes per week of moderate-intensity cardio exercise to achieve substantial weight loss.
Being over 40 doesn't automatically mean that you now have to cut out certain foods to get (or stay) slim—unless you know deep down that a food is truly getting in the way of your goals. "If having a square of chocolate leads to eating an entire bag of chocolate, having a square of chocolate does not work for you," Cederquist says. (Regain control with these 6 tips to stop overeating.)
Artichokes, avocados, eggs, pickles, and raspberries can help the weight fall off, but those aren't all. Winhoffer suggests, "Asparagus as it is a natural diuretic steamed with no oil or sauce; hot water and lemon as that combination cleanses your digestive track and eases bloating; puréed broccoli soups which you can eat before a meal to fill you up — boil the broccoli in water, hand blend, and add hot sauce for flavor.