Category: Weight Gain

How to Lose Weight After 40

The Myths About Losing Weight After 40

Want to lose weight after 40? There are some important things you need to know. First off, mindset is the most important thing. I’m 44 years old and quite honestly I forget my age from time to time. I refuse to buy into the fact that just because I’m over 40 I’m destined to gain weight. ANYONE can gain weight when they are eating too much and exercising too little!

A slower metabolism is the reason that is typically used for over 40 weight gain. While that is partially true, the research is pointing to lifestyle as the major culprit. The majority of people over 40 have increased responsibilities and more money to spend. The increase in responsibilities allows less time for physical activity or scheduled exercise. The increase in income allows them to afford to outsource many of their physical activities as well as eat out more often.

Good news!  You do not have to accept this as your destiny!

Lose weight easily after 40 by following these simple steps!

 

1)  Get a check up!  See your doctor and get a physical. Have a full blood panel to screen things like your thyroid and hormone levels. If your doctor sees any imbalances that could affect your weight loss efforts, he or she may decide to prescribe medication. This will help you avoid a whole lot of unnecessary frustration! Do not skip this step or put it off. It’s that important!

2)  Exercise Regularly!  Research shows that 20 minutes of high intensity exercise can boost hormone levels in the body, resulting in a boost in metabolism. So, even though the metabolism can slow after 40, regular exercise can counter that.

Strength training helps build muscle, which burns more calories than fat. It’s recommended that people over 40 add strength training to their routine 2-3 times per week.

3)  Reduce calories!  To maintain your weight after 40 without lifestyle changes, reduce your caloric intake by 100 calories per day. If you want to lose or maintain your weight, it’s important to know how many calories you are eating daily. Keep a journal or subscribe to a free on line calorie counter like loseit. This will help you determine if you are creating enough of a deficit for weight loss and/or weight management.

It is possible to lose weight even if life’s current circumstances prevent you from increasing your activity level. But you REALLY want to pay close attention  to your caloric intake. Opt for “eating in” more often and choose high volume meals that are lower in calories. My favorite light recipes come from Cooking Light magazine.

Please note it’s always easier to lose weight with a combination of regular exercise and a healthy eating plan. It can be very challenging to lose weight by reducing calories alone. Not impossible, but it’s more restrictive and fewer people have success with this plan.

4)  It’s okay to enjoy happy hour! Mixed cocktails can pack a lot of calories. Beer and wine are usually the lowest. Factor liquid calories into your daily allowance. If you like to have a drink or two, then you may find you need to skip some other extras or increase exercise time while you are in weight loss mode.

The most important thing is to stop telling yourself it’s hard to lose weight after 40. Losing weight takes effort no matter what age you are. Tell yourself you CAN lose weight after 4o, follow these steps, and you will succeed!

Please let me know if you have any questions or if you have a “fit after 40” secret you’d like to share.  I love to hear from you!

Here’s to being fit after 40!

Jennifer

 

Balance is the Key To Long Term Weight Loss

 

If you’re alive and breathing it’s pretty difficult to get through one single day without media bombardment of the latest and greatest fad diet or workout.  While these various diets, potions, and exercise routines all boast phenomenal results, the reality is that most of these are unrealistic and next to impossible to sustain. In the worst case scenarios they can even be dangerous for your body.

Lost Weight Loss Wisdom?

 

The key to long term weight loss has been and always will  be a healthy, balanced approach. There’s nothing complicated about it and it does not require deprivation, pain, fancy shakes, eliminating whole food groups, or any other fad that’s out in the media.

However, it does require a little bit of knowledge, consistency, and planning.

Six Things to Remember to Find Balance

 

1)  Calories count.  In order to lose a pound of fat per week, a reduction of 500 calories per day is required.  A combination of exercise and adjustments to caloric intake is the most balanced approach to creating a caloric deficit. Free apps like loseit make it easy to track your daily caloric intake based on your weight loss goals.

While counting calories may seem restrictive, it’s actually empowering. If you treat calories like a bank account, knowing how much you can spend each day gives you flexibility. A great tip from celebrity trainer Jillian Michaels is to follow the 80/20 rule. Allow yourself 20% “fun calories” each day. Use the 20% for things like a glass of wine, small dessert, or any other special treat you enjoy.

2)  Meal planning. Have you heard the old saying “if you fail to plan, you plan to fail?” Planning what you will eat for the week takes the guesswork out of whether or not you are staying on track with your calorie cutting and weight loss goals. Use “light” or “low cal recipes” to keep the food choices interesting so you won’t feel deprived.

You don’t have to give up planning when eating out. Check out the menu online before you get to the restaurant. Use apps like loseit or healthy dining finder to help you evaluate menus. Choose your lower calorie meal before you arrive at the restaurant to avoid being tempted by the higher calorie choices.

Allow yourself to go for it once in awhile and forget about the calories. Have fun and don’t allow yourself to feel guilty. Simply get back on your plan the following day.

If you’re on vacation, make it your goal to not gain any weight. Use your loseit app to find out how many calories you can spend.

3)  Regular Exercise. Regular daily exercise combined with a healthy eating plan is the best recipe there is for weight loss and weight management. Shoot for 20 minutes per day of regular activity like walking, hiking, biking,swimming, etc.

5)  Leisure Time Activity. Use leisure time to relax AND burn calories. Try things like a walk on the beach, kayaking, horseback riding, walking your dog, or playing with your kids. You’ll not only feel rejuvenated, but you’ll contribute to your daily weight loss goals.

6)  Make sure your goals are realistic. You may not have the time nor the desire to do what it takes to look like a model on the cover of a health magazine. If you can’t go out to dinner once a week without “blowing” your plan, your weight loss goal will be very hard to maintain. Set a goal to reach a desired weight that allows you to look good, feel good, and enjoy yourself. Then stick to it.

Avoid letting the media or anyone else pressure you into thinking your goal isn’t good enough or that you should be comparing yourself to others. Bodies come in all shapes and sizes. What’s most important is that you are comfortable, happy, and satisfied with your own personal results.

Now, that my friend is balance!

To your health and fitness!

Jennifer

Questions or comments?  Please leave me a note below.  I love to hear from you!

 

 

Sugary Drinks and Weight Loss

What They Say — Is it True?

Everyone has heard it. Cut sugary drinks from your daily diet. It’s supposed to be a popular and effective strategy for weight loss. Just eliminate extra “liquid calories” to create the caloric deficit needed to start shedding those unwanted pounds.

But wait! There is more to it than meets the eye. Current research shows it may not just be cutting the calories that helps you lose weight. It can also have something to do with the type of sugar you are consuming! The latest research reveals that the type of sugar in your beverage could affect whether or not you feel hungry after drinking it.

What’s the Real Culprit?

 

In a recent study published in the Journal of the American Medical Association, researchers determined that your brain processes fructose and glucose differently. Apparently, glucose helped participants to feel full — but fructose did not.

You’re probably asking “what was the reason?” The study authors discovered that the glucose drink suppressed activity in the brain that regulates appetite, motivation and reward processing. Fructose based drinks on the other hand, were associated with reduced levels of insulin — a hormone responsible for sending satiety messages to the brain.

In a nut shell, fructose in its simple form may cause you to feel hungry based on the messages that the brain is receiving, but not because you really need food.

Four ways to limit too much fructose in your diet:

 

1)  Skip the soda. Based on the study, it’s best to avoid carbonated drinks with fructose and/or high fructose corn syrup to help you stabilize your appetite and curb overeating. You’ll benefit from the caloric reduction as well!

2)  Eat whole fruit!  It’s important to know that fructose found in fruit is absorbed differently in the body due to the fleshy fiber in the fruit. Skip the juice and eat the whole apple or orange instead.

3)  Add greens to your smoothie. Most smoothies are considered healthy foods, but if you’re noticing you’re ravenous shortly after having one, consider switching the majority of the fruit in the smoothie to greens. Include protein in your smoothie to help sustain you longer.

4)  Read the labels! Sugar comes in many different forms, so make sure to read the labels on drinks before purchasing. If the packaging lists dextrose in the ingredients, that’s glucose. Sucrose is 50% glucose and 50% fructose. If’ the label says “high fructose corn syrup” skip it!

And, don’t forget to make sure to check the serving information and calories before buying. Even if it is a “better” sugar, the drink could still have more calories than you wish to consume.

The more you know about what’s in your food, the easier it gets to make healthy choices that foster weight loss!

Have a question?  Ask me by leaving a comment below.  I love to hear from you!

Blessings!

Jennifer