When you are in your 40s, metabolism starts to slow down and it becomes difficult to lose or maintain weight, especially when you are not very fit to begin with. So, yes you can blame it on your metabolism a bit, but your lifestyle and eating habits are also responsible for the extra weight you carry.
According to well-known nutritionist Priya Kathpal, a proper diet is the need of the hour. Here are a few diet tips from her.
Watch your calories: Calorie intake usually would depend on the activity pattern and calorie output. In general, 1300-1600 kcal would suffice if you are a healthy adult in normal weight range.
Eat nutrient dense foods: Notch up on fibre, potassium, calcium and nutrient dense, low-calorie foods. Fibre helps to drive out the unwanted toxins and fats from your body. Fibre and potassium will also help you keep a check on cholesterol and sugars and prevent high blood pressure.
Avoid packaged foods: Slow down on sodium from packaged and preserved foods as they are high in sugar, salt and other preservatives, all of which contribute to weight gain. Try to eat more home-cooked meals instead of eating out. Stick to natural herbs and spices for the extra punch in your food.
Avoid full-fat dairy: Go slow on full-fat dairy as they are high in calories and try switching to healthier options like skimmed or low-fat versions.
Have an early dinner: Try and have your dinner at 9 pm as it will not only improve your digestion but will also boost your metabolism. As the day ends, your metabolism slows down. So, if you eat late, the food gets converted into fat stores instead of being utilised as energy.
Exercise: Exercise and various forms of activity play a major role in this age group not only to control weight and fat but to keep lifestyle diseases like diabetes, hypertension and heart diseases at bay. To be fit at this age, you need to work harder.
Focus on yoga and Pilates: Yoga and Pilates will help you develop core strength and flexibility. While yoga is good for mind-body awareness, concentration and stamina, Pilates is good for postural muscles. Practising them will improve your posture and tone the muscles of your abdomen, giving you a leaner look.
Perform strength training with light weights: When you strength train, you not only burn more calories but also build lean muscles. It also helps you keep burning fat even after your workout session.
Practice cardiovascular exercises like cycling or walking: While on a weight loss plan, it is always best to combine strength training with some decent cardio workout. Cycling can be a great option if you do not like hitting the gym. It does not put any strain on your joints which mean that even if you are extremely heavy, you can cycle without any problem. Also, walk for 1 hour every day to shed those extra kilos.
This is the time you should be conscious enough to spare some time for yourself every day. Concentrate on lifestyle, eating habits, meditation and develop habits that relieve stress like reading, listening to music, and following a long time lost hobby.
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