Weight loss after 40
Weight loss after 40 can be difficult. It’s because of several factors. You are still eating the same kind of foods, but you are exercising less or the same amount of time and with less intensity. So, how can you expect to lose weight with less exercise and without any adjustment to your food?
You are older than what you were previously. Your body has changed and along with it, your metabolism has reduced. With a slower metabolism, you can burn fewer calories than when you were young.
If you are not able to adjust to your slower metabolism, you tend to gain weight. Our basal metabolic rate is responsible for 60 to 70% of the total number of calories we can burn in a day. It means, if you’re ever 40 you a burning fewer calories than you used to do and that’s why you need to adjust your calorie intake. Adjust your food according to your age.
It is possible to create the calorie deficit you need by adjusting your diet and exercise according to your need.
The following steps can help you to lose weight even after 40.
1. Find out the BMR for weight loss after 40
BMR or Basal Metabolic Rate will let you know how many calories you can burn every day. It will be 60 to 70% of the total calories you burn in a day. To find your BMR, use any online BMR calculator. Using your age, height and weight, the calculator will calculate the BMR for you. This number will help you to calculate your calorie deficit needed.
From the BMR, you can calculate your maintenance calories by adding BMR and an activity factor, which will depend on your current exercise lifestyle. These are the calories you need to maintain your weight at the present state. If you want to lose weight, you will have to make a calorie deficit. Doing that will be easier, when you know what is your maintenance calories.
2. Adjust calorie consumption
Since you need to create a calorie deficit, you can do that by adjusting your calorie consumption. After 40, increasing your exercise timing or intensity may be difficult for you and so adjusting the calorie consumption is the best way to achieve a calorie deficit. You can eat healthier with fewer calories. Select the foods that offer you the maximum nutritional value for the amount of calories. You need more vegetables and fruits in your diet. You will need to add more fiber and protein to your diet, which will enhance the speed of your slowing metabolism. There are metabolism boosting foods available which are your good friends. Especially, in case of women, they need calcium in the diet.
3. Exercise for weight loss after 40
Exercise is another key component and it is as important as eating healthy. You need to maintain your muscles because your muscles will decide the basal metabolic rate. If you regularly exercise, it will help you by reducing the bone loss and increasing muscle strength. It will also speed up your metabolism and will help you to burn more calories.
You can regularly exercise for 30 to 45 minutes every day or 3 to 4 times a week. Pick up any exercise that is fit for your fitness level. Along with aerobics or cardio, you will also need strength training because that will help you to build and maintain your muscles.
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