1. Prioritize Whole Foods
First thing's first: Dr. McKinney emphasizes the importance of focusing on whole foods rich in essential nutrients while naturally low in calories. "Concentrate your meals on whole foods like fruits, vegetables, lean proteins, whole grains, and healthy fats," he advises. These nutrient-dense options not only support overall health but also aid in weight management by providing essential nutrients without excess calories.
2. Control Portions
With metabolic rates naturally decreasing as we age, portion control becomes paramount. Dr. McKinney underscores the need for portion awareness, suggesting strategies such as using smaller plates, measuring portions with cups or spoons, and being mindful of recommended serving sizes. "Be aware of recommended serving sizes so as not to overeat, leading to excess calorie intake," he advises.
3. Adopt a Regular Exercise Routine
To combat midsection weight gain, Dr. McKinney recommends incorporating a holistic workout regimen encompassing both cardiovascular activities and strength training sessions. "Aerobics burn calories faster while enhancing heart health, whereas weight lifting increases muscle mass," he explains. By boosting metabolism and improving body composition awareness, regular exercise plays a crucial role in weight management over 40.
4. Manage Stress
Chronic stress can contribute to hormonal imbalances, leading to the accumulation of belly fat. Dr. McKinney advocates for stress management techniques such as meditation, yoga, deep breathing, and engaging in relaxing hobbies. "Stress management is essential for hormonal balance, as cortisol levels can increase and contribute to abdominal fat accumulation," he notes.
5. Prioritize Sleep
Sufficient sleep is vital for regulating hunger hormones and preventing weight gain, particularly around the midsection. Dr. McKinney underscores the importance of adequate sleep, stating, "Lack of sleep can disrupt hunger hormones, leading to increased appetite and cravings for high-calorie foods." By prioritizing sleep hygiene, individuals can better manage their weight and overall health.
6. Stay Hydrated
It's impossible to overstate the importance of ample hydration. McKinney stresses the role of hydration in supporting metabolism and controlling appetite. "Drink water frequently to stay hydrated throughout the day," he advises. Adequate hydration not only supports digestion but also helps in managing weight by controlling appetite and supporting metabolic function.
7. Regular Health Check-ups
Lastly, Dr. McKinney notes that regular health check-ups are crucial for individuals aged 40 and above. Monitoring vital signs such as blood sugar and cholesterol levels can help identify potential health risks and prevent weight gain associated with underlying conditions. "Regular check-ups with doctors are crucial for monitoring overall health and identifying any potential risk factors," he emphasizes.
Ultimately, while midsection weight gain may pose challenges as we age, following Dr. McKinney's approach to wellness can help you maintain a healthy weight and improve overall health outcomes even over 40. By emphasizing nutrition, exercise, stress reduction techniques, and lifestyle modifications, you can take proactive steps towards achieving long-term weight management and vitality.
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