1 Make Time for Physical Activity
Not having time is not an excuse since you can actually have a good exercise with just 30 to 60 minutes of your time which is not a lot actually considering that we have an average of 960 minutes of waking hours each day (more or less). Consistency is key here! Make it part of your daily routine just like taking a bath, brushing, and eating.
2 DIY Healthy Meals
You actually have more control if you prepare and cook your meals at home compared to eating out. You can still eat out from time to time though just keep things in balance. Try baking, broiling, or grilling and skip the foods that are fried but if you really love to fry (fried chicken is tempting) then you can at least minimize it. Remember to keep things in moderation just like all other aspects in life!
3 Eat your Breakfast
Breakfast is the most important meal of the day not dinner. Have a big meal after waking up so you don’t have to eat as much later throughout the day as your metabolism slows down over time.
4 Feed your Muscles
Don’t ignore your muscles as you age since your body naturally loses them after 40 especially women after their menopause. Feed your muscles and build them because they help a lot in burning more calories than fat. Do strength training exercises by lifting weights, using your own body weight or a combination of both. Good compound exercises that target several muscles at the same time are highly recommended such as push-ups, pull-ups, chin-ups, squats, and deadlifts. Do these at least twice a week for maintenance and make it a habit. Consistency is key here!
5 Quality Sleep
It’s not really easy getting a good-quality sleep especially when you are over 40 years of age due to several problems you encounter in your life e.g. stress, medications, menopause for women. But it’s still possible as long as you are consistent and make good habits. People who don’t get quality sleep are more likely to gain unhealthy weight.
6 Minimize Stress
Try yoga, reading a good book, deep breathing exercises, or simply going for a walk. Stress makes it harder for you to lose weight so keep it to a minimum by finding out what works best for you!
7 Support Group
Nobody is an island. It is so much easier to lose weight with other people than just by yourself. Join a group and lose weight together and motivate each other. Doing so makes it more fulfilling especially when you have someone to cheer you on and help keep you accountable and consistent!