Middle Age Fat Loss Steps that can Help Reshape Your Body Fast
Most times in middle age you will find out that you are adding weight no matter the effort you make to lose weight, this happens because your metabolism slows down in middle age thereby causing your weight loss diet and exercise less effective to keep your body fat at the bay.
As you age tummy fat expands, which is related to an increase in the production of cortisol which is the stress hormone, and another hormone like low production of androgen which causes the fat cells to become inflamed making body tissues expand and forming fat in places you do not want.
Regular people find it very difficult to maintain a healthy weight or lose body fat, especially in middle age.
There are many reasons that may cause you to gain weight which include unhealthy habits, poor dietary plan, sedentary lifestyle and changes in metabolism
Nowadays many people ask ‘how do I lose body fat over 40?’ however, with a few simple adjustments, you can lose weight at any age.
But in order to lose weight, you need to double your effort which includes following a more strict weight loss diet plan, exercise and other stress control measures.
1. Go for strength training
At the middle age, it is very good to learn how to enjoy strength training exercise especially when it is combined with cardio for weight loss.
Most times as the body age the muscles mass experience sarcopenia, which is the loss of muscle mass it always starts around the age of 50.
Loss of muscle mass can slow down your body metabolism which is one of the causes of weight gain.
As you age your muscle mass decline, although most people fall at 1.5-5% per year and it decreases at 1-2% per year but strength training will help to improve your muscles mass.
Muscle building exercise should be part of your routine because it helps to reduce issues related to age muscle loss and promote healthy body weight.
Strength training includes bodyweight exercises, weightlifting, boxing and many others, it can significantly improve muscle strength, muscle size, reduce body fat and boosting your metabolism.
2. Find a buddy
Most times we just need motivation and encouragement from families and friends to keep up with some of our routine schedules like healthy eating plans and routine exercises can be challenging if you did not pair with a friend or family member.
For example, research shows that those who attend weight loss programs with friends are significantly more likely to maintain their weight loss over.
Most times working out with friends can strengthen your commitment to a fitness program and make exercising more enjoyable.
3. Walk more and sit less
The more you walk the more calories you burn, being more active in the day can help you very well to lose weight.
Sitting through the day in your working place might contribute to your weight gain. You can be more active in your job place by standing up and taking a walk around the office for five minutes.
Research shows that tracking your steps using a pedometer can boost weight loss by increasing your activity levels and calorie expenditure.
4. Eat enough healthy protein
Enough healthy protein in your diet plan is very good for weight loss. It also helps to improve age-related muscle loss.
Studies have found that eating a protein-rich diet can help prevent or even reverse muscle loss and it as well helps you to lose weight and keep it off in the long term.
The old adult needs protein more than a younger adult, it shows the importance of adding healthy protein to your daily diet including your snack.
5. Cook your food
People who cook and eat at home tend to maintain a healthy diet plan and weigh less than those people that eat outside their homes.
Cooking your meal will help you to keep track of what goes and what stays in your food recipes, It can as well lets you experiment with unique, healthy ingredients that pique your interest.
If you eat most meals out of the house, start by cooking one or two meals per week at home, and then gradually increase this number until you’re cooking at home more than you eat out, it will help you to lose weight.
6. Take more vegetables and fruits
Vegetables and fruits contain various nutrients that are essential to your health, and adding them to your diet is a simple, evidence-based way to drop excess weight.
A review of studies has found that every daily serving of vegetables was associated with a 0.14-inch waist circumference reduction in women.
It is very healthy to include plenty of fruits and veggies every day it will help to improve your overall health.
All fruits and vegetables contain vitamins, minerals and other nutrients that may help prevent heart disease, cancer and other illnesses, it is advisable to eat from as many color groups as you can each day.
7. Get a personal trainer
As a beginner, it is advisable to hire a personal coach who will take his time to teach you the correct way to exercise to promote weight loss and avoid injury.
Additionally, personal trainers can encourage you to work out more by keeping you accountable which will turn improve your attitude about exercising.
A study found that personal training for 1 hour per week increased motivation to exercise and increased physical activity levels.
8. Don’t eat late at night
It is healthy to take fewer calories at night because it will help you to maintain a healthy body weight and lose excess body fat.
People who consume more calories at night have ten chances of becoming obese than those who ate more calories earlier in the day.
People that eat more calories at dinner were significantly more likely to develop breakdown of metabolic, a group of conditions including high blood sugar and excess belly fat.
Metabolic syndrome increases your risk of heart disease, diabetes, and stroke
Eat the majority of your calories during breakfast and lunch, while enjoying a lighter dinner, it is good means to promote weight loss.
9. Drink more water
Stay hydrated, avoiding taking sweetened coffee beverages, soda, juices, sports drinks, and pre-made smoothies, they are packed with calories and added sugars.
Those drinks that contain high-fructose corn syrup are linked with weight gain, obesity, heart disease, diabetes, fatty liver disease and many other health problems.
Swapping sugary beverages and drinking more water and herbal tea can help you lose weight and may significantly reduce your risk of developing the chronic conditions mentioned above.
10. Have a quality sleep
When you are on a weight loss program, try and get enough quality sleep because if you don’t will affect your weight loss efforts.
Studies have found that not getting enough sleep increases the likelihood of obesity and may hinder weight loss efforts. It is healthful to at least 7–9 hours of sleep per night. Improve your sleep quality by minimizing light in your bedroom and avoiding using your phone or watching TV before bed.
11. Take the right supplements
Taking an energetic supplement will help you when you feel fatigued and unmotivated and it will supply you with the energy you need to reach your goals.
As you age your muscle mass gets weak and the ability of your body to absorb nutrients reduces as well, so it is better to take healthy supplements to help boost your immune system.
Research has found that adults over 50 are commonly deficient in folate and vitamin B12, two nutrients that are needed for energy production.
When you have deficiencies of vitamin B it can affect your mood, cause tiredness and may even hinder weight loss. It is very important for adults over 50 to take quality B complex vitamin supplements to help decrease the risk of deficiency.
12. Check your body composition
Your body composition and weight is a good indicators of health, it is good to check the percentage of fat and fat-free mass in your body.
In adult muscle mass is very important for overall health, focus on losing fat and building up more muscle mass. Many ways to measure your body fat percentage include measuring your waist, biceps, calves, chest, and thighs, to help you determine if you’re losing fat and gaining muscle.
13. Hire a personal coach
Hire a personal trainer, it is better especially when you are starting to work out new, he will take his time to teach you the way you can exercise to promote weight loss and avoid injury.
Personal trainers can motivate you to work out more by keeping you accountable. They may even improve your attitude about exercising.
Regular people find it very difficult to maintain a healthy weight or lose body fat, especially in middle age. There are many reasons that may cause you to gain weight which include unhealthy habits, poor dietary plan, a sedentary lifestyle, and changes in metabolism but these aforementioned tips will help you lose and maintain your weight as you age.