It’s a well known fact that as we age our bodies begin to change and it can be hard to shed pounds, especially after 45. As the years accumulate we’re told to watch the food we eat, to workout more, as well as to be more health conscious. Stressful work schedule, lower metabolisms, and just life in general can get in the way of any sort of weight loss program. Having said that, there are some things you can do to get on a diet plan after 45.
Protein is by far the most essential macro nutrients in your diet. It can help build lean muscle mass and essential for the body’s function. Unlike carbs more proteins are both beneficial and better for your eating habits. Proteins are especially great in the morning. Forget about cereal bars or cereal for higher protein options like eggs or simply a high protein low carb protein bar. Peanut butter and Salmon lox are two other terrific sources of protein in the morning. Space out your protein intake to ensure you feel full and energized during the day. By doing this – aim for 25 – 35 grams of protein with each of your meals. This will definitely make you feel fuller each meal, helping you to reduce your cravings for carbs and fats.
Soda, Alcohol, and other Empty Drinks
Most people in their 45 that think they maintain a healthy diet and get a decent amount of exercise still find it difficult to slim down because of juice, alcohol and soda. Most of these drinks provide no nutrients, and are also essential empty calories. A mixed drink or glass of wine can often contain 220 – 325 calories. Juices like orange and apple juice aren’t any different. Aim to limit your consumption of these kinds of drinks to special occasions, and limit having them daily.
Water and Hydration
As for drinks, water is the single most essential and frequently looked over drinks for people in their 45. Drinking water before and during meals will help you feel full so you eat less. One tip is to drink 1 – 2 glasses of water before any meal to help yourself feel full. Along with fullness, drinking a good amount of water could also help cleanse your digestive system and keep your skin looking youthful.
Sleeping To Lose Weight
As we grow older more responsibilities whether it be at home, work or at school can frequently result in less sleep and more stress. Sleep is very important function of helping your overall well-being while also helping with your metabolic function. Getting at least 8 hours of sleep a night can help your metabolism function and your body recovery properly. Furthermore, try not to eat big meals before going to bed because you don’t want to place your system into overdrive digesting your food when it’s actually time for you to wind down.
Exercise – Cardio and Weights
With how busy life can be at 45, getting exercise in can be difficult. It’s essential that you try to get at least 20 – 30 minutes of some type of physical activity in at least 4 days a week. A variety of cardio and weight lifting can make the biggest difference to your weight loss and to your aging. Now these exercise sessions don’t have to be too difficult. It’s more important that you simply do some kind of exercise everyday or every other day, rather than doing 1 workout 1 day a week and absolutely destroying your motivation and body. Perhaps go on a 10-minute walk after lunch or dinner. Place light dumbbells throughout the house and lift them every time you walk past them. You can even get it out of the way early by having a easy routine of squats, push ups, and or sit ups in the morning. To sum up getting some sort of exercise in through the entire week is essential to weight loss at 45.
High Intensity Workouts and Interval Training
If you want to get a good sweat in but don’t have enough time, check out high intensity interval training. In essence short bursts of exercise without too much rest in between sessions. This will get your heart rate pumping, blood flowing, and your body to blast fat. Here’s one particular great HIIT routine:
- 1 minute sprint
- 20 arm circles
- 20 burpees
- 20 high knees
- Repeat 3 times
Here’s another one of our awesome HIIT routines.
Finding friends especially ones that are also 45 are a great way to get motivated for weight loss. With life, sometimes kids, work and many other things that can get in the way, spending time with friends is valuable – doing it through some kind of physical activity is invaluable. As opposed to getting coffee or drinks consider going on a walk around the neighborhood, or a hike. Rather than watching a movie go for a bike ride or a swim. You’ll realize that working out with friends is both motivating and beneficial to you both – many times, it makes the workout easier and more rewarding.
A more modern trend in weight loss for people at 45 is intermittent fasting. Consider restricting your consumption of drinks and food (except for water-H20) to only 8 – 12 hours a day. This allows your body to metabolize food and use stored fat for energy as opposed to the meal you just consumed. It’s also best for your insulin levels and hormones which are things that start to change when you become 45. Restricting your eating schedule will also help you curb your appetite overtime and avoid high calorie, low nutrient snacks like chips.
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