5 TIPS FOR LOSING WEIGHT IF YOU ARE 40+

Losing weight if you are 40+ can be a challenge. Getting older has many benefits, such as more wisdom, increased self-awareness and self-confidence. But it is difficult to get used to some of the physical changes. A major change is slower metabolism, which means keeping your weight off or losing weight is more difficult. However, losing weight after 40 is not impossible. With an 8-hour eating window, you can lose weight at all ages and do so while receiving very positive health benefits.

1. Cut back, but do not stop eating carbohydrates altogether

Carbohydrates are fuel, and food sources such as fresh fruits, whole grains and potatoes, are full of vitamins, minerals, fiber and antioxidants. Removing carbohydrates deprives the body of important nutrients. This can lead to unwanted side effects such as constipation, fatigue and irritability.

But after the age of 40, your daily carbohydrate needs may decrease. Many people find that they can not eat carbohydrates without either gaining weight or struggling to lose weight. The best resolution is to optimize the quality of the carbohydrates you eat and think of carbohydrates as a minor addition to a meal, rather than the main attraction.

2. Eat a lot more vegetables

Start thinking about vegetables first, then build your meals around them. These vegetables will also increase the feeling of satiety in meals. It will help regulate blood sugar and insulin levels and support a healthy digestion, all of which contribute to sustainable weight management.

Instead of sandwiches for lunch, try different forms of salads. At dinner, oven roast your vegetables or grill them and make them the bulk of the meal.

Pair your vegetables with a lean source of protein, good fats and a small amount of good carbohydrates, and you have created an ideal balance for both weight loss and a good diet.

3. Be careful with alcohol

Many people over 40 do not really see the volume of alcohol they drink before they lower their alcohol consumption or take a break from drinking. People who drink a lot have an increased risk of obesity.

Moderate alcohol consumption means one glass of wine a day and no, you can not have 2 or 3 glasses in a day if you have skipped a few days. Alcohol tends to stimulate the appetite, so you can eat more. When alcohol is consumed, it becomes the body's highest priority to break it down. This means that foods consumed with alcohol are less likely to be burned.

Finally, too much alcohol can interfere with sleep and a healthy sleep cycle is directly linked to metabolism, weight gain and belly fat gain. If it is not realistic to remove alcohol completely, you should consider using a specific "drinking strategy". Cut down gradually, limit alcohol only to weekends or limit your consumption to a glass of wine per day max. Also remember that a glass of wine 12%, 12.5 cl is around 100 calories.

4. Do not eat light products

Many people are stuck in an outdated mindset about weight loss. It is believed that it is about eating food with no fat in it, so-called "Light products". But they are products that are made with artificial chemicals, designed to have lower calories, carbohydrates, sugar or fat. Light products can increase your appetite, trigger inflammation, alter the healthy bacteria in the gut and overload your immune system.

Permanent, healthy and sustainable weight loss is not about losing weight or just eating light products. It's a lot about being in balance, If you are in balance you do not overeat. You choose to eat healthy food because you know your body needs it. The focus should be on nutrition, not limitation. It may seem boring, and it is not a quick fix. But it is best both physically and emotionally, and this approach is sustainable and creates permanent weight loss.

5. Treat yourself to dark chocolate every day

Research shows that some boxes of dark chocolate as a "daily treat" help curb cravings for both sweet and salty foods. Dark chocolate can also help reduce stress, an important emotional trigger for eating.

Five boxes of 70% dark chocolate contain less than 250 calories, but provide antioxidants, fiber and magnesium, a mineral bound for relaxation, improved sleep and improved mood. Spread it all day and enjoy dark chocolate as part of a daily "own time" ritual.

The Kickstart Team