New Year’s Day has come and gone, and one of your New Year’s Resolutions may be to lose weight. Mine sure is. You would think I would have gotten that right as a nutritionist, but I eat my feelings and the past 3 years have been eventful and turbulent.
I had my first baby, my husband got laid off from his job shortly after, his elderly mom came to visit us, she suffered a fall down the stairs… you get my point. So, here I am in my early forties searching for ways on how to jumpstart weight loss after 40. These are some research-backed tips I found in my search and I would like to share them with you!
What happens to you after 40?
Quite simply, life happens. Your schedule is full with establishing your career, managing kids, the household, you name it! As a result, we place our health on the backburner. I sure have, which is why I plan for 2018 to be a year in which I place my health back on the forefront.
Also, our metabolism continues to slow down. The metabolism I had in my twenties is definitely not the metabolism I have in my forties. The bad news…our metabolism continues to decline as we age, going down by as much as 25% as we enter old age.
How to jumpstart Weight Loss after 40
We will look at the most crucial areas that you should consider if you want to lose some pounds and look the best. Read and try to implement them into your daily life. Remember, we are all busy but we can take some time to ourselves also.
Diet & Exercise 101
What can we do to jumpstart weight loss after 40? Quite simply, eat less and exercise more, which is easier said than done. To lose 1 pound a week, you would have to eat 500 calories a day less than you usually eat.
If you love food as I do, you can exercise daily as well and burn say, 200 calories in 30 minutes on an elliptical trainer, so that you only have to cut down your food intake by 300 calories.
To lose weight while exercising, studies show that you need to do a minimum of 150 minutes of moderate exercise daily. No, a slow leisurely walk with your significant other is not moderate exercise, but it could sure help fan the flames of your relationship!
I am pretty sure that most of you reading this already know that eating less and exercising more are keys to jumpstarting your weight loss, but there are some little snip bits I found while researching that could further accelerate your weight loss. I found some of them quite surprising, and I sure think you will too!
Try eating a high protein diet to accelerate your weight loss
One thing I have learned since completing my studies in dietetics is that the standard equation: calories in equals calories out may not be true. All diets are not created equal and acknowledging this fact is important if you want to jump-start your weight loss.
Fiber helps you feel full, which helps you eat less, resulting in you losing weight. But did you know that preliminary research is pointing to the fact that a diet high in protein may help you lose more weight than a high fiber diet? A study found that women who ate a diet containing 30% protein lost more weight than those on a high fiber diet containing 20% protein.
The reason why? Of all the macronutrients (proteins, carbohydrates, and fats), protein makes you feel full the most. When you feel full, you are more likely to eat less, which helps you lose weight. Also, it requires more energy for your body to process protein, which results in an increase in your metabolism.
Now for those of you who love your carbs as I do, this does not mean that you have to go on the Atkins diet. Research has shown that high protein diets containing normal amounts of carbohydrates also help you lose weight.
The downside? You have to monitor your kidneys as too much protein can damage your kidneys.
Try a weight loss supplement/superfood
Now, I must admit that I have an aversion to weight loss supplements caused by a story of an ephedra-related death of a high profile baseball player. However, I am slowly beginning to be more open to weight loss supplements/superfoods particularly as I do more research on them.
One superfood I would not hesitate to try to jumpstart my weight loss is green tea. In fact, I have been taking green tea since the New Year, and despite my overeating tendencies, my weight has remained stable.
Which other weight loss supplements/superfoods are worth trying? I would give curcumin a try. Preliminary research has shown that curcumin complex increased weight loss, reduced body fat, waist size, and hip size in overweight people.
Try weighing yourself at least once a day
I am a big fan of weight-loss reality shows and it surprises me how often the participants are clueless as to how much they weigh. Weighing yourself at least once a day while trying to jumpstart weight loss after 40 can help you be committed to eating well and exercising. Is there research to back this as an effective weight loss strategy?
You betcha! There is a case report of a woman with type 2 diabetes who achieved long-term weight loss by weighing herself four times a day. Would I go this far? Nah! I think once a day would work well for me and most of you too. Why does weighing yourself at least once a day work? It helps you to make healthier eating choices and get more physical activity into your day.
Drink more water every day
Yes, if you have ever been in a structured weight loss program like I was several years ago, you have probably been told to drink more water. Water can help you feel full, resulting in you eating less and more weight loss. However, did you know that drinking water can increase your metabolism? Yes, you heard that right.
A study found that people who drank 2 cups of water increased their metabolism by a whopping 30 percent 10 minutes after drinking. How did they achieve this? When you drink water, your body needs to burn energy to warm the water you drink from 22 Celsius to 37 Celsius (body temperature).
What does this mean in terms of you losing weight? If you drink 2 liters of water a day, you are burning 100 calories. Over the course of a year, you would burn 36, 500 calories resulting in you losing more than 10 pounds.
How to jumpstart weight loss after 40? Quite simply, eat less and exercise more. Or is it? Certain things may turbo-boost your weight loss. Eating a diet high in protein, using weight loss supplements/superfoods, keeping yourself accountable to your diet and exercise plan by weighing yourself at least once a day, and drinking more water each day may accelerate your weight loss.
This week, as daunting as it may be to face the truth, I plan to weigh myself once a day. What step/steps will you take to jumpstart your weight loss?