Weight loss isn’t typically an easy process. However, it may be especially difficult as you reach middle age, your metabolism slows, and you enter a less active lifestyle. But that doesn’t mean you can’t still reach your weight loss goals and achieve the body of your dreams over 40! In fact, there are several simple changes you can make to your daily habits in order to speed up the process and slim down even as you age.
To discover a few of the best tips and tricks for shedding pounds over 40, we spoke to certified health, nutrition, and fitness coach Bronson Dant CPT, CCFT, BCS. He told us that avoiding processed foods, adding resistance training to your workout routine, and getting more sleep are all great rules to live by. Read on for more info on each of these weight loss-promoting habits.
1. Avoid processed food
Although it can be a hard habit to kick, Dant stresses that avoiding processed foods and trading them for whole foods is crucial if you want to lose weight.
"Real food has numerous metabolism-boosting benefits. Staying away from processed foods will help lower inflammation, decrease cravings, and improve daily energy," he says, noting that "Eating food as close to its original form as possible helps your body absorb nutrient better and stimulate satiety hormones so you get full faster and stay full longer."
In the end, this means that you're getting more nutrients while eating less—which is a perfect recipe for weight loss.
2. Start resistance training
Your diet is just one part of your weight loss journey. A great workout routine is also essential. And according to Dant, incorporating resistance training into your routine is one of the best ways to go.
"The number one thing you can do to increase your metabolic rate, manage calories better, and make life easier," he says, pointing out that "lean muscle tissue will do wonders for fat loss." That's because, as he notes, muscle is the number one fuel-burning organ in your body. "The more you have, the more fuel your body will use, even when you aren't working out," he goes on.
Additionally, muscle stores most of the glycogen in your body, which means that more muscle allows your body to store more carbs before they turn to fat. And even outside of the fact that muscle is great for fat loss, Dant reminds us that "it goes a long way to improving your daily life by giving you strength, energy, and increasing your physical freedom." Score!
3. Get enough sleep
Believe it or not, you can actually burn fat while you sleep. In fact, Dant says that getting enough sleep is a crucial part of shedding pounds.
"Sleep is the most underrated fat-burning activity in the world," he emphasizes, pointing out that "sleeping is one of your day's most metabolically active times." Who knew?! Functions that take place while you're asleep include muscle protein synthesis, autophagy, neurogenesis, and more.
Ultimately, as Dant tells us, "The more sleep you get, the more efficient your body will function and the lower your stress and inflammation. That's always a great path to more fat loss." Now if you don't mind us, we're going to go hit the hay. (Some sleep supplements can help with that, BTW.)
The bottom line
Ultimately, it's important to remember that every body is different, and your best personal plan of action to lose weight over 40 will be just that: personal. When in doubt, speaking to a health professional to discuss your personal lifestyle and needs and come up with a weight loss plan that works for you is always the best way to go. However, by following these habits recommended by Dant, you're sure to be one step in the right direction.
READ MORE: 3 Heart-Healthy Foods For Weight Loss
