Tag: “ways to lose weight

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

 

Ten Simple Weight Loss Tips that Work

Too Much Weight Loss Information?

 

There’s a lot of information available on how to lose weight. So much that it can be overwhelming!  And, I’ve seen some unhealthy advice, including some that can’t last long term.

Like most people, you are probably too busy to become an expert in health and fitness. And you’d like simple strategies to lose weight and keep it off for good. Good news! I’ve got ten simple weight loss tips that are proven to work and will help you keep the weight off for good!

Ten Weight loss tips that are guaranteed to work!

 

1)  Eat! The Journal of the Academy of Nutrition and Dietetics revealed that people who didn’t blow off their meals lost an average of 8 more pounds per year.

2)  Write it down! As a personal trainer, I witness quite a bit of resistance to keeping food journals. I believe it’s because people think they will be judged or told they have to give something up. This is very normal!

On average, people that keep food journals lose more weight. One study showed that women who kept track of what they ate lost 6 lbs. more on average. Food journals have a proven track record!

If you know you have a resistance to writing down what you eat, keep it private. In the beginning, don’t even share it with anyone else. Think of it as simply collecting data. Then, start to review the journals and see if there is anything you think should be modified to help you with your weight loss goals.

The easiest way to do this is with an online app like loseit.com. After entering all of the data, you will be able to see if you are successfully creating a caloric deficit that will equal weight loss, or not.

3)  Eat the skins! A University of Iowa Study found that a substance in apple peel increases muscle and healthy, calorie-burning brown fat. And, apples are in season right now. Bonus!

4)  Exercise in the morning! Brigham Young researchers found that 45 minutes of moderate to vigorous exercise in the morning reduces your motivation for food.

If exercising at a different time works better for your schedule, stick to what works and apply the other tips in this article.

5)  Wear fitted clothes! Fitted clothes are usually more flattering and are a great reminder to make the lower calorie choices during meals. You’re more likely to go for unnecessary seconds in a pair of sweats!

6)  Save family style for special occasions! People that serve their plates from the stove instead of the dining table are shown to eat 10% less.

7)  Like bread when eating out? Dip in olive oil instead of butter. You’ll eat 23 percent less bread and 16 percent fewer calories says The International Journal of Obesity.

8)  Eat three meals plus snacks! Eating every three to four hours helps equip you to say no to the temptations that can sabotage your weight loss goals.

9)  Add some arms! When walking outdoor or on the treadmill, make sure to swing your arms.  Swinging your arms will increase your calorie burn.

10)  Eat breakfast! Eating breakfast releases enzymes in the body that kick start your metabolism for the day. Starting your day off by having breakfast is a secret weapon for successful weight loss!

The tips above are proven to work and easy to apply. Have a weight loss tip you’d like to share or a question for me? Please leave a comment below! I’m looking forward to chatting with you!

Blessings to you and yours!

Jennifer

 

 

When You Sleep You Lose Weight!

Want to lose or maintain your weight?  Make sure you get a good night’s sleep!

A recent Columbia University study found that people who don’t get enough sleep are more likely to eat an extra 300 calories per day.  Not good when you want to lose weight! But the reverse is also true. When you sleep you lose weight!

Here’s how lack of sleep sabotages your weight loss efforts.

Substantial medical evidence is telling us that a lack of sleep affects hormones which are linked to an increase in appetite. Your body becomes less satisfied and you are tempted to eat more. Lack of sleep can cause you to reach for sugary foods in an effort to get a boost of energy. The result is a temporary fix and an increase in caloric intake.

It’s also much easier to talk yourself into skipping exercise for that day when you haven’t had enough rest.

Don’t let lack of sleep sabotage your weight loss efforts!

1)  Power down before you hit the hay. Looking into the bright light of a tablet can stimulate your brain. This makes it harder to fall asleep, says David N. Neubauer, M.D. an associate professor at Johns Hopkins University School of Medicine.

2)  Sleep on your side.  Side sleeping is particularly helpful if snoring or sleep apnea tend to disrupt your rest. It can open your airway for better breathing. Also, use a body pillow for a comfier night’s rest, Dr. Neubauer suggests.

3)  Exercise! As tempted as you are to skip exercise when you are feeling tired, thirty  minutes of moderate activity may actually help you sleep. Try replacing time in front of the television with a walk or moderate strength exercises.

4)  Don’t let stress keep you awake! If stress is keeping you up all night, take steps to reduce and manage the stress. If you have too much on your plate, see where you can cut things out. If you are suffering from anxiety and/or depression, you may want to seek a life coach and/or trained psychologist to help you get to the root of the issue.

Proper sleep is critical for weight loss and weight management as well as long term health. Per WebMD, the average adult needs 7 to 8.5 hours of sleep per night. Make sure you are taking the necessary steps to get the optimal amount of sleep to function at your personal best. Your mind and body will thank you!

To your health and fitness!

Jennifer