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If you're a breakfast person, what you eat in the a.m. can set the tone for the rest of your day as far as weight loss goes (whether you're 40 or not!). "A breakfast rich in lean protein, fiber, and plant-based fats is the best option for curbing hunger and cravings later in the day," notes Palinski-Wade. In other words, start off with a breakfast that fits this bill, and you may end up slashing calories throughout the rest of the day.
Amy Myers, MD is a two-time New York Times bestselling author and an internationally acclaimed functional medicine physician. Dr. Myers specializes in empowering those with autoimmune, thyroid, and digestive issues to reverse their conditions and take back their health. In addition, she is a wife, mother, and the successful founder and CEO of Amy Myers MD®.
Focusing on being healthy means getting about 30 minutes of moderate exercise every day. This level of exercise can keep your heart healthy and work on things like lowering your cholesterol and/or blood pressure. This is a great place to start if you're getting into exercise after a long break. There's no reason you can't start here and progress to more intense goals as you build strength and endurance.
“Instead of eating less of everything and feeling deprived, you want to replace more calorie-dense foods, such as fried foods, high-fat meats, cookies, cakes, candies (and) chips, with nutrient-rich, less calorie-dense foods, such as vegetables, fruits, salads, bean dishes, broth-based soups and whole grains like oatmeal,” said Kushner, adding that the high water and fiber content of foods like these increase their volume, making them more satisfying for fewer calories.
Even if you’re eating reasonably well, you can still be in a calorie surplus. Whether you’re eating oversized portions, taking mindless bites while prepping family meals or grazing as part of a new work-from-home norm, all that noshing adds up. Tracking your food intake can be helpful. In one 24-week study, researchers found that time spent logging food intake was significantly linked to weight loss. If tracking your food (even with an app) sounds daunting, consider that by the end of the study, those who were still committed to tracking spent just 15 minutes a day doing it — about what you might spend scrolling through Facebook or Instagram.
At 41, these are the things that I notice the most. My body does not bounce back as easily as it once did and I have to work a lot harder to manage my weight. Genetics play a role in the aging process, but our lifestyle choices can help dictate how well our genes treat us as we get older. After turning 40, these are six of the top lifestyle habits to focus on.
To jumpstart your weight loss, the biggest focus should be to develop habits that will help you build or maintain your muscle mass. "The most effective way that women over 40 can boost their metabolism is by building muscle through weight-lifting and resistance training," says Dr. Peterson (more on that to come). But nutrition and sleep habits also play a role here.
When you’re busy with work, kids, and life, you can be tempted to grab food on-the-go or multitask through a meal. But you’re more likely to overeat -- and be hungry again soon after -- if you don’t focus on your food. Sit down for meals and tune in to what’s on your plate (not what’s on your TV or computer screen). That helps your brain realize when you’ve had enough.