- Posted by cimadmin
- On October 13, 2016
- 0 Comments
- Diet, Losing weight, Nutrition, Weight gain, Weight Loss
Every year after the age of 40, you may have noticed that it’s easier to gain weight and harder to lose it than it used to be or to use the common ‘rule of thumb’ test: jeans sizes goes up while energy level goes down.
From our early 40s, our bodies normally change as activity levels decrease, eating habits evolve, hormonal and physical changes occur combined with how your body stores fat; all can play roles in weight gain. The secret is how to learn to work on or break down these weight gaining obstacles.
By introducing these few simple steps may help you slim down.
1: Get more sleep to burn more calories
Sleep gets ever more elusive as we age. It’s not just that we’re busier and more stressed. We also could have multiple physical issues, from night sweats to back pain to snoring, any of which can interfere with getting a good night’s sleep.
Having good night’s sleep can help you lose weight. Sleep research studies have shown that lack of sleep is directly connected to weight gain because of the actions of two hormones, leptin, and ghrelin, which have been recognised to influence energy balance, (regulates appetite).
Here’s how it works: When you are sleep deprived, ghrelin levels increase at the same time that leptin levels decrease. The result is more craving of “energy foods that tend to be sweet or salty” that are typically high-calorie foods which the body will store as fat, particularly if our metabolism is not working effectively.
The bottom line; “the longer we sleep, the more efficient our inner fat-burning and sugar-processing engines function and the less we sleep, the more likely it is we’ll gain weight.”
The remedy; take steps to learn how to achieve a good night’s rest and your waistline will benefit.
2: Make time for exercising and build more muscle
Many 40-somethings don’t have a lot of free time to work out and as we naturally lose muscle tone, unfortunately, the reduction of muscle tone is gradually replaced with fat, especially females after menopause… Traditionally, weight gain can hit ‘over the 40s’ hard and fast at this stage of life.
However, it’s important for your weight and your overall health to fit in at least two to three hours of moderate physical activity (like a brisk walking or light yard or house work) every week to maintain a reasonable level of cardiovascular fitness.
Another consideration for over 40s is a number of sports scientists are suggesting strength training exercises such as lifting weights or body-weight exercise I.e. push ups and squats should be incorporated into your activities in conjunction with a cardiovascular exercise program to prevent or reduce the degradation of muscle tone.
Why? – muscle burns more calories than fat and with less muscle, your metabolism can slow down and make it harder to lose those stubborn kilograms.
3: Take advantage of your body’s natural vibes and time your eating
Most experts agree on one thing: Snack (or eating dinner) after 8 p.m., and whatever you eat is more likely to go straight to your hips and stomach. Fortunately, the opposite is also true, “what you eat in the mornings (or before 3.00pm), which is when your metabolism is fired up to its peak functioning speed, it’s more likely food will be converted to body fuel to be used efficiently throughout the day”.
Don’t like to eat breakfast? Oops, well it may be time to change and get breakfast back on the morning agenda. Eating a good breakfast which can include such foods as oatmeal, muesli or whole wheat toast with fruit is one of the key habits experts have identified that keeps thin people thin.
Having a healthy breakfast can also help restrain that mid-morning hunger pang that leads you to grab something unhealthy or possibly to overeat at lunch. A secret is to have small meals or snacks every few hours to keep your appetite in check throughout the day.
For many people, it’s easier to lose weight with others than to do it alone. If you happen to be one of these people, endeavour to reach out and connect with other people who share your goals and can help keep you accountable and cheer you on as you make progress.
Our blog is for general educational purposes only and should not be relied upon as a substitute for individual professional advice, diagnosis, or treatment. If you need help for an emotional or behavioural problem, please seek the assistance of a psychologist or other qualified allied health professionals
Reviewed by Greg Redmond, Counselling In Melbourne October 2016