How to Effortlessly Lose Weight After Age 40
It can be difficult to lose weight after age 40, but not impossible! It may take some extra effort and dedication, but it’s totally worth it when you see the number on the scale go down. Follow these tips to learn how to lose weight effortlessly after age 40.
Don’t Skip Breakfast
Breakfast helps you start your day off on a healthy foot, and research suggests that regularly skipping it can lead to more weight gain. If you’re anything like me, breakfast is most likely not your favorite meal—but it’s important not to write it off completely. Eating a healthy breakfast that includes protein and whole grains will help keep you full until lunchtime.
Change Your Mindset about Dieting
One of the most important factors in losing weight is your mindset about what and how you eat. If you’re constantly telling yourself that you need to change your diet or lose some weight, then it will be harder for you to stick with a healthy eating plan or program when things get tough. But if you’re willing to embrace new changes in how you think about food and your body, then you’ll find it easier for long-term success.
Smaller Plates
It might sound silly, but it’s true: you can trick your brain into thinking a smaller plate is full by using a larger plate. In fact, research has shown that serving sizes can be reduced if they are presented on a smaller surface area. And there’s evidence that suggests bigger plates lead us to consume more than we need (hello, food waste). To drop these extra pounds safely but quickly, switch to smaller plates and bowls—or just use them instead of regular dinnerware!
Slow Down When You Eat
Many of us have become accustomed to eating quickly—and we’re paying for it with our waistlines. When you wolf down your food, you don’t give your body time to register when you’re full and satisfied; instead, you tend to overeat as a result. That might mean munching on extra pieces of chocolate before dinner or enjoying half a bagel all by itself. Put away your electronic devices during meals and focus on chewing thoroughly.
Drink Water Before Every Meal
Drinking water before meals helps with weight loss because it fills you up so you eat less. A study from Kaiser Permanente’s Center for Health Research reveals that drinking two cups of water before each meal could help you lose weight and keep it off longer than a year.
Track What You Eat with a Food Journal
Food journaling is an effective method for losing weight. It can also be a helpful tool if you have some emotional eating habits, like overeating when you’re bored or stressed out. When you’re aware of what and how much you’re eating, it allows you to make better choices about food in your daily life.
Cut Out Sugary Drinks
Sugary drinks are loaded with calories and additives that can lead to long-term health problems. That’s why it’s important to watch your intake. If you have a hard time giving up sugar, try replacing carbonated sugary drinks with sparkling water. Not only will you cut out calories and extra sugar, but sparkling water also helps ease digestion.
Chew More and Swallow Less
Foods that are chewed more thoroughly tend to be digested more slowly and have a lower glycemic index (GI). This means you’ll feel fuller for longer after eating foods that are harder to chew, like nuts, which will help keep you from snacking on high-calorie food between meals.
Stop Overeating before It Starts
The first step in losing weight after age 40 is to recognize that we tend to overeat when we’re not paying attention. As our metabolism begins to slow, it becomes more difficult for us to stop eating once our appetites are triggered—which means we’re more likely than ever before to eat past satiety. Instead of reaching for seconds, ask yourself if you’re actually hungry, or just bored or lonely.