Diet Tips For Those Over 40 From Ezfit Singapore
There are somethings that no individual who is over the age of 40 should attempt or people feel is bad. There are things that any individual who is over the age of 40 must-do especially with health and physique. The second half of life is quite exciting just like the first half. You might want to enjoy it as much as you want until it lasts.
Body and Health
Once you hit the age of 40, your body will start to lose its muscle mass. Also, the lean tissues which assist in burning fat and calories start to be lose. In the case of women, half a pound of the muscles gets dropped once they cross the age of 40.
This is why 40 is considered to be the major dividing line among people who want to have a healthy and long lifeline that is filled in being lean.
EzFit Singapore – Helping You to Avoid Looking Your Age
As one of the premium fitness providers in Singapore, EzFit Singapore always makes sure that their clients look young as well as fit. Of course, they won’t guarantee that you would look like Tom Cruise or Angelina Jolie but you would be fit and healthy. In a sense, you would be spending your later ages in fit and strong body that is diseases resistance and active.
The professionals of the Ezfit Singapore know that you might end up losing your edge when you have reached the age of 40. So, they provide various tips as well as exercises that can really make you consider in improving your health. So, how is it possible? Let’s check.
Getting in Shape at The Age Of 40
1) Make A List of Reasons You Need to Lose Weight
One of the major aspects you need to have is a clear reason why you need to lose weight. This is what makes people successful in losing weight after reaching the age of 40. There would be a clear reason why they want to lose weight like watching the scale creep a bit above the pound or two each year. Maybe it is to get rid of some bad habits.
Sometimes it can be due to the wakeup call of the doctor, making one get serious about their weight, thereby impacting their whole health. Some dieticians feel that it has to do with the mental awakening that can put one into a state of readiness to make a change. Here if you are not engaged mentally, then it won’t be happening.
2) Rethinking Your Nutrients
Most people know that fitness and nutrients often go together, especially when it is related to weight loss. So, it is important that you evaluate your diet, and this is the perfect place to start your healthy journey. Most importantly, limiting your processed foods and carbs from your diet will help in combating the age-related insulin resistance that most people want and promoting the best as well as steady blood sugar level.
Dieticians and physicians feel that incorporating protein in one’s diet will assist in curbing hunger and can keep one satiated. This will help in avoiding the temptation to consume unhealthy food. Here not only can you assist the macronutrients to stave-off age-related muscle loss but also assist in keeping your metabolism revved. Your body needs to work harder and even digest these just like a bagel.
Frankly, how much amount of nutrients you consume each time matters a lot. So, in a perfect world, you need to have the following snacks and meals like-
Now it goes without saying that at least half of your plate should be filled with a good amount of veggies. Not only do they have a good amount of fibre but also water. So, you will end up being very much satisfied and stave off hunger. This will help in avoiding unwanted calories. Also, they help in providing a good amount of disease-resisting antioxidants as well as nutrients which can reduce the risk of getting any disease.
- Lean Proteins
Keep in mind that at each meal, your plate should have protein serving. This must match the size of your palm. Some of the best sources of lean protein are Greek yoghurt, chicken, eggs, fish, etc. You can get a good amount of proteins from plant-sources like edamame, quinoa, hemp seeds, and farro.
- Complex Carbohydrates
Now contrary to what most people assume, carbs are necessary for any kind of weight loss diet. If you eat carbs, it will end up making you more satisfied with the meal you had. Also, if you remove them from your diet, then it won’t be good. Frankly, the serving of your plate should be the size of your closed fist. Fresh fruits, whole grains, starchy veggies, beans, etc; are some of the best choices.
- Healthy Fats
You might be surprised to know that not all fats are created in an equal manner. Healthy fats are necessary for a sharp mind, strong heart, and even the glowing skin. Food items like avocado, extra-virgin olive oil, seeds, nuts, and fatty fish are some of the best sources of healthy fats.
Now keep in mind that such food items are quite calorie-dense, so you must be very careful about how much you consume each day. Try to aim for something around 8 to 10 grams of fat each day as you eat. This consists of 1 ½ teaspoon of olive oil, 2 tablespoons of seeds or nuts, a quarter of an avocado, etc.
3) Keep in Mind About the Portion Sizes
When it is related to losing weight, here the need of the hour is a change in the diet. It won’t matter if you are eating grilled chicken, broccoli and brown rice. Unless or until you cut back on the amount of food that you eat, you won’t be losing any weight. Every individual’s calories are different. However, in general, for women who consume 2,000 calories each day must aim in cutting back to about 400 or 500 calories.
4) Never Skip Meals
Now there is a right as well as a wrong way to skip meals. When you are skipping meals to restrict or punish yourself, you are telling your body to throw away the calories rather than burning them. The same is with skipping meals. It will increase the chance for your blood sugar to crash, which might leave you ravenous for some fast energy hit, in the form of sugary carbs.
However, skipping meals in the correct manner is called intermittent fasting. Keep in mind that there are various methods for practicing intermittent fasting. This even includes the 16:8 diet which will restrict an 8-hour window for eating and fasting which prolongs to about 16-hour period. Many studies show that intermittent fasting will not only be good for weight loss however, but it will also assist you in getting your diabetes and prediabetes much under control.
5) Keeping All the Necessary Carbs Under Check
When you are in your 40s and above, it is not pasta, white bread or sugar that you need to watch out for. It is important that you can good control over what you consume in terms of healthy carbs like whole-grain and fruits. You must not eliminate any kind of healthy carbs, however, make sure that you stick to the required sizes.
6) Consume Lesser Calories but More Frequently
An increased amount of insulin resistance will make you feel hungrier. It is important that you divide your food into somewhat three moderately sized meals. Also, you can convert it to a small one or two small snacks which can make your blood sugar levels steady. So, it would combat your urge to nibble on junk food. Besides, filling your plates with high volume as well as more low-calorie foods like vegetables and fruits will be good.
7) Get Picky with Dessert
Sadly, you do need to realize that you can’t scarf down chocolate shakes and burgers just like you did in your 20s or early 19s and think that you would lose weight. However, you do have the option to enjoy your favourite food. Most importantly, you might have to save them when you are having a hankering, which might mean that you need to say goodbye to your treats that are present in the list of craveables.
Rather than dipping your fingers into the bag of chips because it is there, you must think about what satisfies your hunger? Is it the chips or that you are craving for something else? So, if you feel that chips are worth the calories you are ready to gain, then help yourself, but to small servings and try to savour those each bite.
So, how often do you indulge? Well, every individual is different. Also, it depends on what is your weight loss goals. This means that you need to check out what works for you. For example, certain women are great with a 100 to 150 calorie treat each day, however, others find that they must keep it to about two or three times each week.
8) Keep A Track of Your Alcohol Intake
You might be surprised to know that alcohol can also be considered as a treat. So, make sure that you don’t go overboard with this and try to stick to low-calorie alcoholic drinks. Try to fit into two or four glasses of wine each week. But you do have to make a point that you stick to the recommended serving size. Most importantly, if you are planning to enjoy with dinner, then you need to skip having the piece of chocolate for dessert.
9) Be More Active
Also, you must realize that sometimes losing weight through diet might not work in certain cases. Especially when you have reached the age of 40, your hormones will be like testosterone that might end to dip. Here, as a result, calorie-torching muscle mass along with the required number of calories that are burnt while exercising will start to nosedive.
It is good to start with the recommended 30 minutes of daily activities. However, now the time has come to ramp things even more by at least working out for 10,000 daily steps. Along with that, you can add about four or five weekly resistance training session. This will assist you in maintaining the required muscle mass and even burn the necessary calories.
Try to Know Yourself and Be Honest
Just because you are over 40, it won’t automatically mean that you need to cut out some food or try to become slim. Well, this is only if deep down there is any food item that is getting on the way of your goal. For example, if having a square of chocolate leads to consuming a whole bag of chocolate, then the square of chocolate won’t just work for you.
Now if you feel that certain foodstuffs end up opening the floodgates for you, then it is better if you move or steer clear. Also, try to go with treats that won’t trigger the binge. Of course, it might seem tough at the beginning. However, rather than thinking of it as deprivation, try to reframe your decision as to the major choice, especially try to make it a positive one.
Most importantly, the weight-loss strategies which work best for you will sometimes change down the road. So, you need to assess what you are doing each year, especially if you are a woman in her forties or above. So, if your progress starts to stall, then try to switch the parts of your fitness plan or diet.
Ultimately, each weight loss diet or exercise you do must bring the required results. If not, then you are wasting your time or effort. With EzFit, we always make sure that our clients get the required results that they always craved for. We want our clients to have a good quality of life when they are past 40 and want that to continue with the rest of their life.