HOW TO LOSE WEIGHT AFTER AGE 40

ADD PROTEIN TO YOUR MEALS

  • Protein is broken down into amino acids which help repair, preserve, and build muscle
  • Do not be fixated on the number on the scale; instead, see how your clothes fit
  • Losing fat mass and gaining muscle mass will make you look leaner and more toned
  • Protein foods include lean meats, seafood, eggs, dairy, beans, legumes, soy (tofu/tempeh), nuts and seed

 

ADD FIBER TO YOUR MEALS

  • Fiber helps you feel fuller longer because it digests slower in the body
  • Fiber helps lower cholesterol by attaching to the bad cholesterol in the body and pulling it out to be eliminated
  • Increasing fiber means increasing water; which will decrease calorie consumption
  • Foods high in fiber include fruits, vegetables, whole grains, beans and legumes, nuts and seeds

 

TUNE INTO YOUR GUT

  • The microbiome helps to achieve and maintain a healthy weight by breaking down food to be used as energy
  • What you eat determines whether the calories get used for fuel now or later stored as fat
  • Eating more carbohydrates; especially the simple ones will get stored as fat (ie: juice, soda, sweets, white bread/rice/pasta)
  • Eat more prebiotics from avocados, asparagus, and leafy greens
  • Eat probiotics from yogurt
  • Eat fiber from beans and oats
  • Eat polyphenols from apples and grapes

 

EAT WITH INTENTION

  • Do not eat while doing something else like watching TV or when you are bored.  This will contribute to stress eating and you will reach for the high calorie or simple carbohydrate food.


EAT HEALTHY FATS

  • Pay attention to the quality and quantity of your fats
  • Choose monounsaturated fats or polyunsaturated fats
  • These are found in plant foods, such as nuts or seeds, olive oils, and fatty fish.  They are heart-healthy and are satisfying.

 

STRENGTH AND RESISTANCE TRAINING

  • This will increase lean, muscle mass; in the same way as increasing protein foods
  • The more muscle you have, the more calories will be burned

 

CONSUME PHYTOESTROGENS

  • These are found in plants and mimic estrogen
  • Foods include soy, seeds, whole grains, beans, fruits, vegetables
  • Help support weight loss