Losing weight is never easy, but this is especially true once you have entered, or passed, the age of forty. At this age, your metabolism begins to slow, life commitments allow for less time to exercise and joints and muscles may begin to prohibit some of those younger year activities. While the challenges are very real, there are some steps that you can take to increase weight loss efforts and feel your best.
One of the simplest facts about weight loss is that you cannot lose weight without expending more calories than you take in. To fully understand how many calories you are consuming versus how many calories you are using in a day, it can be helpful to keep a weight loss journal. Write down meals and exercise, and use an online calorie counter to help you understand the difference between what you are consuming and what you are expending. Once you have an accurate picture of these numbers, you can begin to make changes that will increase your weight loss efforts.
While calories have a significant impact on your weight loss efforts, choosing the right foods can be equally important. High fiber foods, such as whole grains, fruits and vegetables help to fill you up with less calories, and they keep you feeling full longer than processed, fatty and sugar filled snacks. A great way to increase the health quantity of your meal time plates is to make sure the plate is colorful. Also strive to have a larger percentage of the plate filled with fruits and vegetables than you have filled with meats and starches.
Now that we have discussed food, let us take a minute to talk about exercise. You have to move your body if you want to lose weight. It really is as simple as that. If you have not been exercising, strive to add in five or ten minute intervals at least five times a week. Later, you can increase this amount to thirty minutes, five or six times a week. Exercise can include any movement: sports, walking the dog, playing with children or grandchildren at the park, formalized exercise classes or even cleaning the house. It's not necessary to visit the gym unless you want to.
While food and exercise are valuable aspects of a weight loss plan, addressing any emotional burdens can be equally important. Sometimes reducing caloric intake and increasing exercise feels impossible if you just want to eat for emotional reasons. These reasons can include stress, depression, joyous occasions or boredom. If you find that you are eating for emotional reasons, seek help from a professional or support group. Having an avenue to talk about your emotions and understand your eating habits can greatly increase your weight loss efforts, and it can increase your mental and physical health too.
Taking control of your weight at any age is a challenge, and this becomes even more true once you have passed forty. Take control of the challenges you face at and beyond this age, and you will win the battle of the bulge. This is a significant accomplishment for both your physical and mental well being, and it is one worth taking seriously.
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