Making a decision to lose weight and get healthy when you’re over 40 can be daunting. Where do you start? What to eat and what exercise and how much? These are all questions we ask ourselves when we want to lose weight and get healthy.
Step 1. Eat well
A good diet is one of the key factors of health- you really are what you eat. The idea of overhauling what you eat can seem daunting, but you probably only need to make a few changes to supercharge your diet. Some simple changes can make all the difference.
Make sure to eat breakfast otherwise your sugar levels will drop, leaving you with cravings for unhealthy foods halfway through the morning, as your body demands quick energy. Avoid sugary cereal, instead go for sugar-free muesli or porridge. Eggs also make a good breakfast, have a couple of poached or scrambled eggs on some wholemeal bread. If you don’t have much time in the morning – a pot of natural yogurt and a banana makes a good speedy breakfast or an apple and a handful of nuts. Vary your meals, in this way you won’t get bored and tempted by junk food. Try new varieties of vegetables, experiment with new foods, tastes and textures. When eating out, always have a serving of salad or steamed vegetables and if you have a desert make it fruit-based. The most important thing to remember when you want to lose weight and get healthy is to make sure you never get too hungry, so eating small amounts every couple of hours is the key to staying slim.
Step 2. Keep active
Staying physically fit not only helps keep your weight down, but also reduces your risk of a wide range of diseases. Focus on two types of activity: Aerobic exercise, anything that gets your heart rate up is what you’re after; cycling, jogging, running, a brisk walk, dancing, swimming,whatever takes your fancy. While keeping your heart healthy with aerobic exercise, it’s important to build muscle mass, too, especially when you’re over 40. Your metabolism begins to slow with age, and building muscle will help increase the rate at which your body burns calories. Any activity that uses your own weight to help you tone up is muscle-building, including yoga and Pilates.
Step 3. Find a balance
For most women over 40, life is hectic. Taking care of a home and family, working and trying to fit everything else in, together with the fact that fluctuating hormones play havoc with mood and energy, can all get a bit too much at times. It is essential to find the right balance so if you do nothing else… walk for thirty minutes every day, you can divide this into ten-minute segments. Have a stroll in your lunch hour, park the car at the furthest point in the supermarket and get off the bus one stop earlier and you’ve done it. Take some time out, find a few minutes to sit quietly every day, even if it’s just to have a cup of herbal tea in a cafe during your lunch break. Get seven to eight hours sleep at night as this is essential if you want to lose weight and get healthy.
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Carole Isle writes articles on weight loss without dieting targeted for women over 40 based on her life experiences; Carole was a size 8 all her life till the age of 40, then she had her third child and her weight started creeping up till she was a size 14; She set out to find a way of losing all the extra weight without dieting and now at the age of 56 she is down to a size 10, to find out more visit [http://www.thenewslimyoulifestyle.com].
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