Let's be honest: Shedding pounds becomes a harder task as we grow older. Indeed, post 30 years of age, our body goes through significant changes making it easier to put on weight and more difficult to lose it. We tend to lose lean muscle mass that plays a pivotal role in burning fat while experiencing metabolism changes. But the transformation doesn't end there according to Mayo Clinic. Post menopause, women may observe an increase in their waist size due to the migration of body fat towards the midsection region. If you're searching for effective tips for expedited weight loss after turning 40, your search ends here.
We've had discussions with members from The Nutrition Twins® - Tammy Lakatos Shames (RD, CDN, CFT) & Lyssie Lakatos (RD, CDN,CFT), who have generously shared their secrets related to speedy weight loss without advocating any strenuous workout regimes!
However, maintaining some physical activity throughout the day is crucial since living sedentary lives is proven to induce weight gain and can even lead to premature death. Therefore spending long hours at gyms lifting heavy weights or running tirelessly on treadmills isn't necessarily required for optimal weight management.
Read on further about The Nutrition Twins' recommended practices for losing surplus pounds swiftly post crossing forty! After implementing these new strategies into your daily routine don't forget going back and reviewing them regularly.
Kick up the flavor component in your food—quite literally.
Introducing a little spice into your daily meals doesn't just revamp your menu and amplify your fitness regimen—it also gives an edge to metabolic activity! The Nutrition Twins suggest that you bring "on some heat" by incorporating diverse spices and herbs as you cook at home, enabling you to fuel faster metabolism.
The Twins elucidate, "Deriving benefits is twofold—opting for metagenic condiments proven to increase metabolic pace like black pepper and hot chili containing capsaicin which has been linked with weight loss". Although the metabolic assists are minimal, studies indicate that these taste enhancers are teeming with anti-inflammatory properties—an aspect increasingly valuable as one ages due to inflammation-related weight gain difficulties.
In essence, this anti-inflammatory property of spices can streamline how your body operates, enhancing efficiency and simultaneously enrichinging flavors in homemade dishes. The Nutrition-Twins advise inclusion of basil, ginger, turmeric among other well-liked herbs or spices instead of overtly rich sauces loaded with calories as part of your cooking drill.
Keep convenient protein-rich options at your disposal.
Maintaining a stash of snacks and foods high in protein that you can easily access for your meals is an effective strategy for weight loss. Consider portable alternatives so you're less tempted to grab unhealthy lunch or snack during as part of your work routine.
"Protein, apart from keeping you sated, also plays a role in blood sugar stabilization and averting crashes which lead to increases in the cortisol hormone responsible for belly fat," The Nutrition Twins enlighten us. "Research indicates that adopting a diet higher in protein aids in weight reduction and avoiding metabolic syndrome—a fact growing more crucial beyond forty when regulating blood sugar becomes increasingly challenging."
Strive to include at least 20 grams of protein per meal. The Twins recommend against having meals like rice or oatmeal without any added protein source. For example, consider incorporating an egg or spoonful of Greek yogurt into your oatmeal; alternatively add tofu or chicken into your rice portions.
Digestion is Key.
It's possible that you don't regularly spare a thought for digestion. However, it shouldn't be overlooked. As per The Nutrition Twins, as we age, our bodies' natural digestive enzymes begin to decrease. This makes processing carbohydrates, proteins and fats more difficult - reducing your capability of absorbing vital nutrients needed for efficient metabolic function.
In order to optimize your metabolism and enhance nutrient absorption from the food you eat; thorough and slow chewing can go a long way in helping with this process. Furthermore, consider starting off meals with bitter leafy greens like dandelion leaves, spinach or watercress in order to stimulate these digestive enzymes. In addition to these dietary steps suggested by The Nutrition Twins include incorporating about 1 tablespoon of apple cider vinegar into an eight-ounce glass of water before each meal.
Indulge in Green Tea.
Inundate yourself in a brew of the green tea variety. The Nutrition Twins purport, "Green tea distinguishes itself as one of few consumables which helps our body to incinerate more calories and fat, due to its potent catechin EGCG, that synergizes with its caffeine content, prompting fat elimination. Middle-aged women complain frequently about their metabolic rate sliding downhill, but green tea can counteract this effect. Antioxidants present in green tea wage war against oxidative harm, reducing inflammation—an important factor as inflammation exacerbates weight loss difficulty."
Drinking green tea should be woven into your health-focused everyday rituals. According to The Nutrition Twins, you need roughly four to five four-ounce teacups daily for visible results. You can choose matcha—which intensifies the presence of EGCG because it's created by grinding up the stems and leaves—if you want to take things up a notch from regular green tea. The twins suggest serving yourself up their preferred client recipe—their own Skinny Matcha Latte—as a snack on your journey towards weight reduction.
Practice Mealtime Intermittent Fasting
"When you avoid eating between your meals, it helps in controlling the release of insulin. Insulin is a hormone responsible for regulating sugar levels in the blood and putting a halt on fat burning," according to The Nutrition Twins. Simply by refraining from having snacks throughout the day can your body gets an opportunity to burn more fat, particularly crucial as one ages.
Embarking on this by doing away with daily snacking is a brilliant move given that numerous popular snack options are laden heavily with calories, sugar and fats. A valuable advice to keep you from reaching out for those easy-to-grab treats is ensuring that your main meals are satiating enough - essentially high in protein and fiber content. Non-starchy vegetables along-with half-a-cup of good carbs can aid sustenance of balanced blood sugar levels maintaining fullness longer after mealtimes. However, if you truly feel a snack-craving coming up, making healthy choices such as crunchy vegetable crudites would be ideal because they have low-calorie contents while being rich in nutrients at the same time.
Opt for Glass or Stainless Steel Containers and Water Holders.
Change your plastic water holders and storage containers to stainless steel or glass versions. You might be asking, why? You could find the correlation between plastic wrappings and shedding pounds quite shocking!
Many are unaware of the link between aging, plastic wrapping, and difficulty with fat loss, but our exposure to harmful chemicals rises as we age," assert The Nutrition Twins. These elements disrupt endocrine function - they're known as obesogens for a valid reason. They throw our body systems into chaos, provoke inflammation hence making weight gain easier while losing it becomes trickier."
It's high time you considered stocking up on a stainless steel drink holder along with glass storing containers. If need be to reheat pre-prepared meals or leftovers, ensure you move it from the plastic container onto a plate prior handling heat.
Size Your Servings.
Put aside a week to ration out amounts of protein, carbohydrates, fats and vegetables. This should also include any extras like sauces and dressings. As put by The Nutrition Twins, "Most individuals discover that they've been excessively consuming particular foods (such as carbs), ingesting multiple portions in one sitting while not enough of others-namely veggies." Devoting a single week for recalibration of portions enables you to trim the fat metaphorically-and practically-speaking moving forward. For the forthcoming month after this exercise you'll have garnered an idea about correct portion sizes until when it needs to be reassessed again. Simply revisiting portion sizes and adjustment towards more suitable quantities is a straightforward method for weight reduction without needing transformation in your dietary spread.
