Weight loss and getting in shape over 40 isn’t nearly as easy as it is for a 20 year old. What once took a few months may take twice as long and you won’t bounce back as quickly after a tough workout. The body starts losing muscle tissue naturally in the mid to late thirties. You can lose between three and five percent every decade with about 30 percent muscle tissue loss for most men during their lifetime. The lower amount of muscle mass you have the slower your metabolism, since muscle tissue requires more calories for maintenance than fat tissue does.
If you’re inactive, expect to lose more muscle and gain more weight.
Not only does working out reverse the loss of muscle mass, it also burns calories. Excess calories are what put the weight on in the first place. When you workout, you’ll boost your circulation, which sends oxygen and nutrient rich blood to all parts of your body, so your skin will look younger, too. Strength training for both men and women can help burn off tons of calories, build muscle and take off weight.
Obesity has become epidemic in America and now, because many of our fast food restaurants are worldwide, has become a problem everywhere. At one time, the Japanese had little problem with obesity, but now it’s running rampant as their cultural eating patterns change. Eliminating sugary products in your diet and focusing on whole foods, like fresh fruits and vegetables or lean protein, can help you shed those pesky pounds that seem to want to stick.
Eating healthy isn’t dieting.
One of the biggest problems with dieting is that diets always end. Sometimes, they end in success and sometimes with a pizza, beer and bread sticks. Either way, you go back to old eating habits that packed on the pounds in the first place. Instead of dieting, making smarter choices when it comes to food will never leave you feeling deprived or hungry. In fact, you can eat some of your favorite foods, just not frequently and keeping portion control in mind.
- What you drink makes a difference. Soft drinks add extra empty calories and diet drinks are bad too. Studies show that both can add inches to your middle, which means more visceral fat, the most unhealthy type to have.
- Getting adequate sleep can help you lose weight. When you lack sleep, your body makes less leptin, the hormone that makes you feel full and your body goes full steam on producing ghrelin, the hunger hormone.
- Eat more of your carbohydrates in the morning for extra energy and less at night. Make your dinner your light meal and lunch your main meal. The earlier you eat, the better and the less chance the food has to turn to fat.
- Come in to One Love Fit Club and start a workout program. I offer personal training if you want extra help. You’ll love our kickboxing classes that burn off calories quickly, while you’re having fun!