Everyone needs to be eating more fruits and vegetables, no matter how old they are. So try to add one extra serving every day – starting tomorrow – until you are up to 10 total servings per day. The fiber will help fill you up. And by reducing processed foods in your diet at the same time, you will have more energy and you will lose weight. It’s that easy.
Losing weight as you age isn’t always about how much time you’re spending at the gym, but what you’re doing while you’re there. If you’re frustrated with your rate of weight loss, try adding some high-intensity interval training to your routine; a review of research published in the Journal of Obesity reveals that it’s a more effective means of improving overall fitness, increasing lean muscle, and improving insulin sensitivity than traditional aerobic exercise.
The challenge of fitness over 40 isn’t just the limited number of hours in the day. Chances are, you may not be in the type of shape you once were. At 20, you could go to the gym on little sleep and less than optimal eating habits and just kill it. Now you may need a kick in the pants just to make it to the gym. Plus, your body may not respond like it used to either.
Running watches are the easiest way to track your progress, remain motivated and keep weight off. Depending how fancy you go, you can track pretty much any metric that works for you, certainly way beyond whether you’ve achieved your 10,000 steps. Whether it’s weight, BMI, resting heart rate, calories burned or activity level, the best running watch will track it all.
Make every second count: The gym, even your home gym, isn’t a social hangout. It’s a place to get your work done. Be friendly, but be busy. If you have a finite amount of time to train, then adopt some new best friends such as supersets, compound sets, and circuits. These will allow you to be as efficient as possible without sitting around staring at your phone to kill time.
Spreading out your protein becomes even more important as you rack up birthdays. "How your body reacts to protein, especially with smaller amounts, changes as you get older," says Dr. Paddon-Jones, noting that whereas a teenager's body will jump into full muscle-building mode even with smaller amounts of protein, your body needs more—about 30 g—to maximize muscle-protein synthesis. Another bonus: Protein staves off hunger, so you'll be less likely to snack too.
Now, I suppose you have had the experience of going to the Doctor to get help with your weight. Most doctors have a standard approach to weight loss. Your doctor probably recommended a Low Fat diet with Calorie Restriction and told you to exercise more. Then he or she subtly blamed you for being the way you are, you knew he was thinking you’re lazy, dumb and stupid. Then the charge for the visit was upwards of $200.
7. Limit alcohol. It lowers inhibitions, making it more likely that you'll forget about your nutrition plan and overindulge. Plus, alcohol alone is pretty high in calories. If you can relax and de-stress without drinking at all, you'll be better off. If you must drink, nurse your glass slowly, choose diet-friendly drinks, and limit the number of servings. Oh and yes, alcohol does contain calories, so add every drink to your Nutrition Tracker.
There's nothing like an engagement ring to motivate a woman to get serious about weight loss. The dress. The photos. The honeymoon! You're dropping lots of cash for a fabulous event and will be standing with your butt—er, back—to dozens, maybe even hundreds of guests during your ceremony. With so many wonderful things happening on your special day, who wants to worry about their rear view?
What you drink is just as important as what you’re eating when it comes to weight loss. A 2016 study published in the Journal of Human Nutrition and Dietetics reveals that well-hydrated people ate up to 206 fewer calories each day than those who skimped on the H2O. And by “well-hydrated,” we mean increasing water intake by just 3 cups a day! For middle-aged women, staying hydrated can have particularly profound effects; drinking ice water is a recommended solution for battling the hot flashes that often accompany menopause. For more ways to hydrate and shed those unwanted pounds, add the best teas for weight loss to your lineup.
Some research reports that fat-burning supplements, including green tea extract, can cause liver failure, according to an article published in the Canadian Journal of Gastroenterology. In the case of green tea extract, taking the supplement with food may help limit the risk of liver damage, which appears to be more likely when the supplement is taken on an empty stomach. Even better, just drink green tea in place of other beverages, as the only risk associated with green tea when used as a beverage is the potential to get too much caffeine in the day. This can lead to anxiety and nervousness in some people in amounts higher than 400 milligrams per day.
13. Keep an emergency snack on hand. Stashing some healthy and portable foods in your car, purse, and desk drawer can help satisfy your cravings and prevent you from going overboard on all the wrong foods. This is a good idea when you're hungry at work and cookies sound tempting, or when you're out all day and see the glowing fast food signs beckoning you.
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.
If you drink, try opting for red wine instead of white and you might just find yourself a few pounds —and inches— smaller in no time. Red wine is a good source of resveratrol, which has been deemed effective at reducing belly fat and improving memory retention in the aging brain. Even better, a 2014 study published in the Journal of Translational Medicine reveals that resveratrol supplementation was effective at improving hormonal issues in overweight postmenopausal women, potentially bolstering your weight loss efforts.
One of the most drastic diets involves daily injections of human chorionic gonadotropin, a hormone associated with pregnancy. The method was popularized in 1954 when Dr. Albert T. W. Simeons published “Pounds and Inches.” The fad is back, and in December 2010, the Food and Drug Administration reiterated its findings: over-the-counter human chorionic gonadotropin was fraudulent for weight loss and illegal, and a prescription for it does not help weight loss.
This is so so great!! right after we got engaged, I started seeing advertisements or articles everywhere abou how to slim down for the wedding or get in “wedding shape”. It’s ridiculous and sad that women are supposed to spend their engagement stressed out, planning a wedding AND restricting or exercising like crazy to fit some wedding day standard. The only wedding shape I’m getting in is through prayer & premarital counseling with my man!
One easy trick if you're a pasta fan is to swap out white pasta for the wonderfully named courgetti (spaghetti made from spiralizing courgette). You’ll hardly notice the difference when you’re eating it, but you’ll be fuller for longer despite consuming fewer calories. When you consume fewer calories, your body can go to your fat reserves for energy, rather than just burning off the food you’ve eaten. https://www.youtube.com/watch?v=aGtwMA5_mUo
I recommend you start with a simple eating approach like my Free 1-Day Weight Loss Meal Plan that simplifies healthy eating into a sustainable and enjoyable plan. When you download your free meal plan, I'll also send you my VIP “3-Day Weight Loss Kickstart” Training (Value: $199) – 100% FREE – as my gift to welcome you to the Fit Father Project family.
If you really want to go for weight loss, you're going to have to work at it and you're going to have to work harder than you did before, doing up to 350 minutes of exercise each week. We have to exercise more frequently and more vigorously to compensate for the typical weight gain associated with aging. There are some important points to consider if you go this route:
Years ago, I ended up at the doctor's office having my heart examined. This was because I continued to feel my heart beating extremely fast, for very long periods of time. Not to mention that I would become terribly, terribly sick immediately after I stopped taking the pills for a few hours. Sad to say, these fat burners made me physically addicted. You can read more about that on this older post.
63 and still have abs. I tweaked my diet and exercise with the “Primal Blueprint” when it first came out, but it seems my beautiful wife and I have been eating the “Perfect Health Diet” for quite some time and didn’t have to remove much of note to do Kresser’s 30 day reset… except for ‘white’ potatoes, my go to safe starch. I seem to have been eating a 60% fat diet for years. I step on the scales daily to make sure I keep my 65 kgs… easy to lose at my age. https://www.youtube.com/watch?v=dfsbaFdK02s
If you have one soda a day, studies show that you’re accumulating fat around your organs (visceral fat) and likely giving yourself a “soda belly”—a protruding, beer belly-like gut that’s the result of about 1.8 pounds of fat pushing out your belly. And that’s in addition to all the other harmful things we know about soda. (Diet doesn’t do you any favors.) Soda is such a concern that we’ve compiled an exclusive report that ranks every popular regular and diet soda!
We get it: You’ve been in a relationship with coffee longer than your spouse. But the benefits of tea are so incredible that we even created a 7-Day Flat-Belly Tea Cleanse that’s now a best-selling plan! Here’s the thing about tea: Study after study proves that tea boosts metabolism, turns on your fat-burning hormones, and help reduce stress. You can put it in smoothies or even cook with it, like food journalist and author Kelly Choi suggests in these 60-Second Weight Loss Tips Celebs Swear By. If you don’t know which tea to start with, go for matcha: It’s the superhero version of the already-mighty green tea.
Breakfast is the most important meal of the day, especially when you opt for eggs. Research published in the International Journal of Obesity reveals that study subjects who ate eggs for breakfast had a 61 percent greater drop in their BMI and a 34 percent greater waist measurement reduction than those who ate a similar number of calories, but from carb-rich sources. And for more great ways to look your very best, here are the 15 Men’s Haircuts That Will Make You Look Instantly Younger.
Green coffee bean extract from decaffeinated coffee beans supports fat burning and glucose metabolism via Chlorogenic Acids, without the stimulant effect of caffeine. This supplement is a stimulant-free option that supports your metabolism and promotes the use of stored fat for energy during your workouts to ensure that you get the maximum fat-burning potential.
"Your body needs a healthy balance of exercise and rest. Doing too much prevents the body from shifting excess fat. Exercising without rest can impact our levels of the steroid hormone cortisol and cause an increase of stubborn fat stored in the belly. Not allowing your body to recover can increase the risk of injury too, so make sure you factor in rest days to your plan."
If you don’t have an established exercise routine, simply walking is the best first step toward weight loss. “Walking is a pretty good entry point for people,” says Gagliardi. This is particularly true if you have been out of the gym for a while and want to ease back into a workout routine. One small study published in The Journal of Exercise Nutrition & Biochemistry found that obese women who did a walking program for 50 to 70 minutes three days per week for 12 weeks significantly slashed their visceral fat compared to a sedentary control group.
Diabetes is the new epidemic of our culture. The effect of Obesity on diabetes is a one-to-one relationship. Diabetes is really the inability for the body to metabolize sugar. The fatty tissue actually makes insulin unavailable for the body to digest sugar. This causes the sugar levels to rise pound for pound with the extra weight. The real problem is that if you use insulin shots to control sugars, they cause weight gain! This is a round-and-round game that ends in Kidney failure, amputation, heart attack and so on.
"I'm a proponent of moderation with both diet and exercise, and I didn't change my approach when I got engaged. I have maintained relatively the same size and weight for the past four to five years, and I am very happy with my body. I'm always working to get stronger and to look strong too! My husband is a muscular man and fitness is something that brought us together. We work out together frequently and he's always been a big supporter of me lifting weights and wanting to get stronger. I didn't do much of anything to prep for my wedding, let alone think about needing to 'slim down.'" —Roni Vayre, 27
"Your body needs a healthy balance of exercise and rest. Doing too much prevents the body from shifting excess fat. Exercising without rest can impact our levels of the steroid hormone cortisol and cause an increase of stubborn fat stored in the belly. Not allowing your body to recover can increase the risk of injury too, so make sure you factor in rest days to your plan." https://www.youtube.com/watch?v=ZBR6METqbcQ