Weight loss after 40 is not a trick and doesn’t require difficult dieting techniques. Some simple changes that you may never have considered can make all the difference.
Everything seems to change after forty. Our weight goes up, energy goes down, midsection expands, even our outlook on life changes. How to train and eat for maximum growth hormone release.
Here’s the diet and exercise of a very fit 60 year old . . .
Some of us write this off to the natural aging process.
For others it may actually indicate a medical problem. But you don’t have to accept these changes.
And losing weight after forty doesn’t need to be difficult. True, it’s a challenge. So here’s a plan exclusively for those over 40.
Weight Loss After 40 Plan
1. Check for an underactive thyroid
Surprising, but hypothyroidism, or underactive thyroid, affects as many as 1 in 5 people over 40. And having an underactive thyroid is a major reason why you can’t seem to lose weight over 40.
Symptoms of hypothyroidism include poor circulation, lack of energy, hair loss, constantly feeling cold, and, of course weight gain – even after you’ve been focused on losing weight.
If you feel you may have this condition, contact your doctor and have a thyroid test performed. Try the natural supplement, Milk Thistle, too.
2. Eat several small meals each day
To maximize weight loss after 40, eat 3 small meals every day with high protein snacks between meals. This tricks your body into feeling satisfied rather than starved. You can eat larger portions at traditional meal time (breakfast, lunch, dinner) and smaller portions at snacks.
3 Get more sleep
For weight loss after 40, get a good night’s sleep. 6 to 8 hours of it are key to losing weight. Hormone production is most active while you sleep. And lack of sleep causes hormone production to be disrupted – both hormones that control hunger and satiety as well as hormones such as growth hormone which affect our body composition.
It’s harder it is to get a good night’s sleep as you get older. And the less sleep you get, the more weight you gain. So take action to get more sleep – go to bed earlier and consider a supplement like melatonin to induce sleep and activate hormone production.
4. Build more muscle for weight loss after 40
The more muscle you have, the more calories you burn at rest. Consider this, each pound of additional muscle is shown to burn 30 – 35 calories per day – how many calories does muscle burn?
Unfortunately, after turning 40 you gradually lose as much as 1 to 2 pounds of muscle each year. It’s replaced with fat.
So what can you do? Exercise to gain muscle. Not aerobic, calorie burning exercise but strength training. Brief and intense workout routines work best. Exercise using weights, bands, straps and follow a muscle growth protocol like High Frequency Training from Chad Waterbury.
Building more muscle will combat age-related weight gain that comes after 40.
5. Eat fewer calories
Does fat make you fat? Or is it carbs? Actually, the plain truth is consuming more calories than you burn makes you fat. Weight loss after 40 is all about calories. (Although timing of carb consumption has a big effect).
Few men burn enough calories to warrant the amount they eat, and definitely not enough for weight loss. Weighing more than 200 lbs. for men over 45 probably indicates too much bodyfat. A man 5’11” tall weighing 215 lbs has a body mass index of 30 and technically is considered obese.
And when you’re only guessing at the number of calories you consume, it’s easy to be off. Being off by only 100 calories a day can keep you 6 to 10 pounds overweight.
Fitness after 40 with bodyweight training for more weight loss after 40.
Don’t start a weight loss after 40 plan until you test your metabolic health
Before starting a fat burning, muscle gaining program, you should assess your metabolic health. It’s as simple as taking your temperature. Body temperature reflects your state of metabolic health. Your average daytime temperature if you’re healthy is 98.6 degrees. If your average temperature is lower (97 degree range), then you probably have a lower than optimal metabolic state.
If your temperature is in the 96 degree range your metabolism may be reduced by 30-50% and needs attention! A lower temperature is usually a factor of thyroid function whereas a wide variability in your temperature is usually the result of a fatigued adrenal system.
Low metabolic energy can de-rail your plans for fat loss and muscle gain and it’s important to get your body to 98.6 degrees and keep it there. Dr. Rind’s metabolic health site provides an excellent source for tips on tracking your temperature, recognizing the symptoms of low metabolic energy, and providing advice to restore your metabolic energy.
You can fix your metabolism by increasing your food intake by 300-500 calories over maintenance level. Really boost your carbohydrate intake too.
Best plan for weight loss and muscle gain – The Renegade Diet
Combine intermittent fasting with protein pulsing and you have the solution for hormone optimizing, fat burning, and muscle building…keys to weight loss after 40!
Losing fat while gaining muscle is in fact possible with The Renegade Diet! With the Renegade style of eating you can lose fat quickly, slow the aging process, optimize your hormone production naturally (less estrogen and cortisol, and more growth hormone and testosterone), improve your digestive system, and look and feel better than ever. Your beliefs about how you should eat may get turned upside down . . .
Low carb diets are the best for losing fat. False
High protein diets build more muscle and burn more fat. False
You should eat every 3 hours, 6 meals a day. False
Breakfast is the most important meal of the day. False
You need to cut calories and no carbs at night. False
Saunas and weight loss
Waterbury Diet for Fat Loss
In the spring of 2010 Chad Waterbury started experimenting with the Warrior Diet by Ori Hofmekler and it drastically changed the way he approached nutrition. Without the Warrior Diet and Chad’s subsequent experiments with the diet, his clients wouldn’t be as lean and healthy as they are today.
Waterbury Diet covers the nutritional strategies currently recommended for a fat loss program and gastrointestinal (GI) health.
The Waterbury Diet is similar enough to the original Warrior Diet that it’s not right charging people money for it. However, Chad’s approach is different enough to justify its own version.