15. Manage stress. What future bride isn't worried about the details, the planning, and even fit of her dress? Life doesn't stop just because you're planning a wedding, and all that stress can do a number on your mental health—and your waistline. It's no secret that chronic stress can contribute to weight issues, especially if you're prone to emotional eating. Make sure a little R&R makes it into your day, even if it's as simple as a 1-minute breathing exercise or an extra couple of minutes in a hot shower. Of course, exercise is a great way to relieve stress and help you reach your goal weight.
I loved my workouts with Micah. I complained when he asked me to do something that I thought to be impossible but secretly, I loved each and every exercise. He pushed me further than I thought possible and encouraged me every step of the way. Just when I thought that the workouts would get easier, he pushed me to the next level: more reps and heavier weights. Every week, my body got smaller, my muscles had a little more definition and my confidence became stronger. I felt great!
HMB—short for beta-hydroxy-beta-methylbutyrate—is a protein-related compound that encourages your muscles to use the macronutrient more efficiently, Bede explains. “Taking a HMB supplement can assist with muscle growth post 40,” she adds. Also consider a D-rich multivitamin. “Generally, men over 40 are deficient in vitamin C, Vitamin D, magnesium, B vitamins, and zinc,” says Kominiarek. Vitamin D is particularly important since it’s so crucial to both muscle and bone health, yet people tend to spend less time outside, exposed to sunlight after 40, Bede adds. It’s always better to score nutrients from real whole foods, but Kominiarek says supplementation is a must as we age.
Fiber is a type of carbohydrate that your body can't digest, and it helps regulate the body's use of sugar as it slowly passes through your digestive system. Increasing your daily fiber intake can result in greater satisfaction after meals, less blood-sugar spiking and crashing, and subsequent reductions in the amount of calories eaten for the rest of the day. When trying to trim belly fat, aim to get at least 25 grams of fiber in your diet each day. Foods that are rich in fiber include pulses, like lentils and beans; apples and pears, with the skin; nuts and seeds; and cruciferous vegetables like broccoli and Brussels sprouts. Try this recipe for Tabbouleh with Chickpeas for a fiber-packed side dish or a one-dish dinner!
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Adding a leg day to your workouts can help you tone up your lower half and make it easier to shave off unwanted weight. Not only will increasing your muscle tone help you burn more calories, research conducted at Chungnam National University suggests that individuals with more muscle tone in their lower bodies have a lower risk of falls and fractures that may keep them from getting adequate exercise for months, if not years. A study published in Gerontology also suggests that strong legs are a good indicator of the strength of another important muscle: your brain.
3. Eat breakfast. Breakfast is the easiest meal to prepare and it sets the stage for your day. Eat a healthful breakfast to get your metabolism fired up, and then you'll be more likely to make healthy choices throughout the day—like ordering a smart lunch and swinging by the gym after work. Even better: Eating breakfast can help you lose weight, as studies have shown breakfast eaters tend to consume fewer total calories during the day than people who don't eat a morning meal.
Case in point: In a 10-week preliminary study led by Dr. Apovian and Dr. Westcott, baby boomers who exercised regularly and followed a moderate-calorie diet (1,200 to 1,500 calories for women; 1,500 to 1,800 for men), while simultaneously increasing their protein intake to 1.5 g/kg of ideal body weight, lost nearly 5 times more weight than participants who exercised without changing their diets. They also lost 4 more pounds than exercisers who increased protein intake but didn't keep calories in check. Even better: The calorie- and protein-conscious group gained more muscle, reduced their blood pressure, and dropped 2 inches from their waists.
So you get angry, and that doesn’t help. Maybe the anger is part of the hormone imbalance anyway. The brain chemistry changes and there are actually less of the “feel good” chemicals like Seratonin available. If you’re snappy at your family, you feel terrible and they start to wonder where the real you has gone. You eat to stuff feelings and the pounds glob on.
1. Track your food. That means all of it, from the spoonful of soup you sampled for your reception menu to the little bites of cake you taste. These "hidden" calories are easy to gloss over but can really add up. Plus, research shows that the simple act of tracking your food can help you lose twice as much weight than if you don't track at all (mental tracking does not count). If you do nothing else during the final days and weeks before your wedding, track your food diligently every day.
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:
Fred Cannon – you may want to check your form while doing squats. If your knees are going past your toes, you are putting a load on your knees that they’re not meant to bear in that position, and will cause knee problems. Try using a mirror and focus on pushing your butt back and down. This will keep your knees behind your toes, and prevent you from going past 45 degrees.
Managing your stress throughout the wedding planning process is one of the most difficult things to do and it can seem nearly impossible. "Calm your mind by working out," suggests Winhoffer. "This action, brings you to the present moment. Thinking gets in the way. Secondly, meditate every morning. Feel your skin, breathe, and bring your utmost focus to your breath. It's essential!"
According to research published in the European Journal of Clinical Nutrition, the metabolic rate of study participants decreased by up to 78 calories a day with every passing decade, while calorie burn dropped by up to 68 calories a day. While this may mean that it takes more work to shed the pounds in your 40s, it’s far from impossible to do so; in fact, just a few small changes to your usual routine can have you hitting your goal weight before you know it. And when you want to jumpstart that slimdown, discover Why Sunshine Is Your Weight Loss Secret Weapon!
For breakfast I stuck to two options. The first, two eggs and sauteed spinach, all cooked in EVOO. Earlier in my wedding prep, I enjoyed that dish with a side of avocado, but the last two weeks I cut it based on Kirsch's recommendation to limit my fat intake (even healthy ones!). Otherwise, I had an antioxidant-rich bowl of unsweetened coconut yogurt with a handful of raw almonds, chia seeds, flax seeds, cacao nibs, and blueberries. While Kirsch recommended no fruit (remember, no sugar!), I know blueberries are good for eliminating belly fat and making skin glow, so I had some anyways. If you're going to have sugar, eat it in the morning so you can burn it off throughout the day.
2. Sample smart. A continuation of tip #1, if you know you're going to be sampling a variety of foods in a short period of time, keep the portions small. Just one or two bites of cake or your caterer's signature fish dish should be sufficient for taste testing. And if you know you're going to sample a variety of sweets one day, cut back on sugary foods for the next few days to get back on track. Decide which foods you'll have (and how much) and use SparkPeople's free Nutrition Tracker to stay within your calorie range.
Once upon a time, you probably thought white bread was a basic staple for the pantry. And you’ve maybe switched to wheat, which is something of an improvement—if it was still 1996. But if “enriched flour,” “high fructose corn syrup,” or “sugar” is one of the first few ingredients listed on your bread’s label, you’re not doing your waistline any favors. The trio to try for: Look for bread that comes in 1.) less than 80 calories, 2.) less than 3 grams of sugar per slice, and 3.) lists whole grains as the first ingredient. Ezekiel 4:9 Sprouted Whole Grain Bread and Alpine Valley Organic 21 Whole Grains Bread both fit the bill.
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Keeping a regular eating schedule could be the key to ditching those extra pounds after 40. Researchers at Hebrew University found that feeding mice high-fat foods on a regular schedule kept them leaner than when they were fed the same foods on a sporadic basis. Sticking to a consistent eating schedule can also help you fend off the hunger pangs that can prompt cravings for high-fat or sugary foods, which often get worse around menopause.
"One of the hardest parts of losing weight is maintaining the lifestyle changes you’ve made. It’s difficult to stay motivated all the time, especially if you’ve slipped up along the way. But don’t let this affect your end goal. If you’re feeling particularly unmotivated, ask a friend to join you for your workout and then afterwards cook something healthy for dinner together."
Want to see those numbers on the scale get smaller? Try adding some fish to your meal plan. Research published in Obesity Reviews reveals that adding some omega-3s to subjects’ diet helped them lose more weight, keep it off longer, and limit those nagging hunger pangs. For women over 40, omega-3-rich fish, like salmon and tuna, are a particularly good choice; a study published in the journal Menopause suggests that adding them to your diet may reduce your risk of hot flashes, too.
Belly fat is is different from fat elsewhere in your body. The extra weight some people carry around their waists, arms, and love handles isn’t the same — that’s subcutaneous fat, which sits beneath the skin and is relatively harmless, according to Harvard Medical School. The stuff in your belly, visceral fat, lodges deeper down, around your abdominal organs. It's metabolically active tissue that actually functions like a separate organ, releasing substances into the rest of your body that, in excess, can increase your risk of disease. https://www.youtube.com/watch?v=heYJRQ3EAo0