Have you ever looked at a picture of yourself and just though “Whoa, do I really look like that?” This is often what it takes to realize that you need to start looking at ways of losing weight after 40.
Of course, there are many reasons why you might want to lose weight, but it’s usually a specific event that triggers the motivation to get started. This is where the real problem starts; how do you effectively start losing weight after 40?
It’s not like you‘ve eaten 20 donuts every day for the past 20 years and can simply stop doing that to reverse the effects. You didn’t plan on getting bigger. Time, work pressures, children, and life simply took their toll.
In fact, all the everyday pressures have made it virtually impossible not to gain weight.
Believe me, you are not alone! Thousands of men in their 40’s suddenly realize they need to lose weight, every day. Many of them have joined the FF30X Program and can testify to the success of following these 5 simple steps.
The 5 Step Guide To Losing Weight After 40
Before you get started losing weight after 40 you need to be aware that your body is changing. From around the moment you turn 30, your natural levels of testosterone will start to decrease.
This will reduce your ability to repair and rebuild muscles, increase your natural muscle wastage (sarcopenia) and increase the amount of fat you carry.
As one pound of muscle burns 3 times the number of calories that a pound of fat does, the less muscle you have, the fewer calories you’ll need to consume.
You can rebuild your testosterone levels, increase muscle, and lose fat but you need to adopt the right approach to losing weight after 40:
Step 1 – Get the Right Mindset
Your mind is actually the most powerful muscle in your body. If you get it on board with your weight loss goals you can achieve anything.
The first step is not to look at your faults but to recognize the benefits of weight loss:
- More energy
- Improved health
- Reduced risk of age related illnesses
- Higher levels of confidence
- Better mobility
The trigger to lose weight is that picture, or a desire to look good for a special occasion. But the motivation comes from the right mindset.
Losing weight after 40 can provide the above benefits and increase the possibility of seeing your children and grandchildren grow up. The secret is to set small, attainable goals.
As you achieve each one, set a new one.
Get Started Now: Set a goal based on the above benefits such as being able to walk upstairs without struggling for breath.
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Step 2 – Sleep
Many fitness experts will tell you that exercising first thing in the morning is best for the metabolism and positive results.
While this is true, you need to get enough sleep too.
An adult male in their 40’s should get a minimum of 7 hours sleep a night. This balances your hormones, allows your body to heal and can actually reduce the likelihood of several age-related diseases.
If getting up early to exercise disrupts the level of sleep you are getting then schedule your workouts for a better time of the day!
Although time is precious, our 24-minute workout takes just that, 24 minutes! You can find another time to fit this in.
If you must exercise first thing, then go to bed earlier.
Commit to Sleep Today: Think about what time you need to get up and then set your bedtime for at least 7 hours before that.
Step 3 – Eating and Drinking Right
At this stage of losing weight over 40, you haven’t even committed to any exercise. This is because it’s not the most important part of your weight loss program!
Your diet is everything.
To lose weight, you need to consume approximately 300 calories less than your required daily amount. But this doesn’t just mean cutting food.
You need to eat balanced meals that will give you roughly 40% protein; 35% fat and 25% carbohydrate; while making sure your calorie count is in the right zone.
This probably sounds overly complicated when you have little free time anyway. But, one look at our free 1-day meal plan will give you an idea of what you should be eating.
Focus On Diet: Plan your meals for the next week. Keep the recipes easy and prepare as many as you can in advance.
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Step 4 – Physical Activity
Losing weight after 40, or indeed at any age, is easier if you start exercising. But remember, your motivation should be improved long term health not weight loss.
To do this, you need to start moving and the essential part of this is committing to a time. Select a 30-minute window in your schedule, even if it means missing your favorite TV show.
Now pick an exercise that is suitable to your current fitness level. This should be a simple exercise like walking and commit to doing it every day at the same time.
You’re building your habit and as Jim Rohn says:
“Motivation is what gets you started. Habit is what keeps you going”
Form Your Habit Today: Complete your physical activity every day, no matter how you feel. You’ll quickly start wanting to do it.
Step 5 – Formal Exercise
Once you have developed a habit you’ll be ready to move onto more physical exercise. The idea is to focus on something you enjoy and keep challenging yourself to do better.
This is a good opportunity to test the Fit Father 24-minute workout. In time you’ll be able to complete a full-body workout 3 times per week, but to get there you must take small steps and focus on the achievable goals.
Formal exercise can be running, working out in the gym, or cycling. Anything that works your muscles and gets your heart pumping will improve your fitness level and help with losing weight after 40.
Exercise Starts Now: Pick your activity and get started. There’s no time like the present!
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The secret to losing weight after 40 is in developing the right mindset. Once you know the benefits of losing weight you’ll be ready to change your lifestyle and build the new you. Weight loss is simply a pleasant side-effect!
These steps will ensure you’re ready to lose weight and adopt a lifestyle that will allow you to maintain your weight in the long term. You can enjoy the health benefits that come with this.
You could also join us here at the Fit father Project via our FF30X program. This will ensure you are held accountable and have the support you need to achieve your goal of losing weight after 40.
Your new friend & health coach,