Fit After Forty - Lose Weight And Build Muscle
The frustrating reality of hitting age 40 is that fat seems to hang on stubbornly making it so much harder to hit your goal weight.
But don't give up hope! We've assembled some powerful tips for how to lose weight when you’re over 40.
Tip #1: Reduce the number of carbs*
Your body breaks down carbohydrates - like pasta, bread, and sugars - to produce energy. But if you have an excess of this macronutrient then you need to keep going, your body converts it into fat! (*Please note that a healthy amount of carbs is necessary and essential for healthy body function.)
Studies have shown that consuming too many carbs may interfere with your blood sugar levels, hormones, and digestive system. So consume the right amount of carbohydrates to stay healthy but don't overconsume.
Tip #2: Eat carbs early
Eat your carbs earlier in the day when you're most active. When dinner rolls around, focus more on proteins and vegetables.
A few studies indicate that eating a bigger lunch and a lighter dinner can help you lose weight.
Tip #3: Get GOOD Sleep
We know it's hard to get enough sleep sometimes, but do what you can to get at least 7 hours! Sleep deprivation impacts your weight in negative ways including:
- Sugary and carb-rich foods become temptations.
- You don't have the energy to move.
- Your hormones can go bonkers. The stress hormone, cortisol, may spike and shift your body's metabolism making it harder to burn calories and stored fat.
The bottom line, when you don't sleep enough, you hold onto fat more. Researchers at Brigham Young University found in a study published in 2013 that when you get less than 6.5 hours of sleep per night, people tend to have more body fat.
In addition, the researchers found high-quality sleep and sleeping on a regular schedule strongly correlated with less body fat.
Tip #4: Exercise In Intervals
By the time we reach 40, our bones and joints may not be able to lift the heavy-pound weights like they used to. It's easier on your body to do short, intensive workouts made up of intervals rather than long endurance training.
An added plus is these workouts seem to calorie-burn and build lean muscle mass better.
Tip #5: Strength Train
Muscle-building exercises, like lifting weights, will help you increase your metabolism. These kinds of weight-bearing exercises are also the best for building bone mass so you can also diminish the risk of osteoporosis.
Tip #6: Eating For Lean Muscle Mass
Add in nutritious food to build muscles, boost your metabolism, and lose fat. Some great foods include:
- Protein - Protein gives your body the most important ingredient for making muscles. Plus, your body doesn't store extra protein as fat. It just gets rid of it.
- Healthy fats like coconut oil, butter from grass-fed cows, or avocado. All of these fats have been shown to boost metabolism and lean muscle building. They also make you feel full so you don't cave into snack attacks unnecessarily.
- Chlorella! Chlorella provides your body with nucleic acids and vitamins essential for supporting muscle-health. Its unique chlorella growth factor (CGF) is particularly helpful when it comes to supporting tissue recovery between workouts and keeping you energized. Chlorella can also be great fuel for workouts.
Tip #7: Relax
Stress can change your chemistry making it harder for your body to get rid of fat. Stress may also trigger overeating, which makes it even more difficult to lose weight.
Try some stress relief techniques like warm baths, exercise and deep breathing. One of our favorite tools for occasional stress is the supplement, eleuthero. It helps to reduce stress's impact on your body, and also gives you energy and calm to take on the next day's challenges!
Does Chlorella Help You Lose Weight?
If you're reading this article, then you probably want to know, "Does chlorella help you lose weight?"
We're big fans of chlorella, obviously. But we also need to give you the facts.
Yes, Chlorella is a nutrient-dense food, meaning you can get more of the nutrition you need without as many calories. And yes, few calories will translate to weight loss.
And yes, chlorella helps support your energy levels. And it's true that the more sustained your energy is, the less likely you're going to reach for a sugary snack, which means you probably won't gain weight. Or at least not as fast.
And again, yes, chlorella helps support your digestive system, and the more efficient your digestive system is, the better you'll be at using the nutrients and calories you consume.
All of these benefits could lead to weight loss.
But you also have to put the work in. Chlorella won't make up for a bad diet or a lack of exercise. It's called a supplement because it supplements your current health and weight loss efforts. So make sure you're doing what you need to do to get healthy. Don't just try to supplement your way out of poor lifestyle habits.
You Can Lose Weight Even If You're Over 40
Losing weight can be a challenge at any age, but when you get to 40, it may be particularly tough. Check your old habits and develop some new ones.
If you have the right approach, you can still stay slim and healthy. Perhaps you can't indulge in pasta as often as you used to, or get by on 6 hours of sleep 4 days in a row.
But if you implement the right tools, you'll not only lose weight but gain energy, strength, and confidence. Taking care of your body as you age can also improve other aspects of your health like smooth digestive function, heart health, and even memory! Working towards a healthy weight you can easily maintain will help your body perform at its best.
Ready to lose weight the smart way (no matter what obstacles those tough post-40 decades throw at you)? Put these tips to use!