The Best way people over 40 can lose weight

Developing a slower metabolism after you turn 40 is a fact. It is not a myth or an excuse. After you turn forty your metabolism decreases in speed, by about 5% every decade. Fortunately it doesn't have to mean the end of seeing results or losing your figure. There is something you can do about it.

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Reasons For a Slower Metabolism

1. Genetics. Did your parents gain weight in their 40's and 50's? How about your grandparents? You can't do anything to change your genetics but you can plan in advance. Knowing what to expect by looking to your relatives, will help you figure out exactly how much extra effort you are going to have to put in to keep seeing results.

2. Thyroid Functioning. Thyroid complications can make you gain weight at a slow pace but unfortunately, it happens. Women deal with thyroid issues a lot more than men by about 10 to 1.

3. Losing muscle mass. You start losing muscle mass slowly after you hit 25-30 by about 1% per year, if you are not lifting weights to maintain muscle mass. Muscle not only burns calories but it speeds your metabolism. On top of that, having muscle tones your body and makes you look more fit.

4. Increased Stress. As you get older life becomes more complicated. Stress releases a hormone called cortisol, which slows down your metabolism. Stress triggers cravings, overeating, fat storage and raises your blood sugar levels, which causes fatigue.

5. Decreased Activity. When people get older they accumulate injuries and conditions that consequently force them to exercise less and at a reduced intensity.

What can be done about a slowing metabolism to lose weight?

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1. Eat less. Reduce your calories by 100-200 per day. This will offset the 5% decrease in your resting metabolic rate.

2. Eat food that digests quickly. The last thing you want, is food sitting inside you all day. Remember, the quicker food digests, the less fat is stored. Eat a lot of vegetables, fruits and yogurt. Eat more protein and reduce carbohydrates. If you have a drink with your dinner start by reducing alcoholic intake by half a glass a night. You can still enjoy some wine but a slight reduction will make a huge difference over time.

3. Change your lifestyle. Walk more. Instead of sitting with friends while you talk, walk and talk instead. Take your kids indoor rock climbing instead of to the movies. Shop out of the house instead of online. Or even try biking to work. Basically just accumulate more activity in to your daily routine. All of those burned calories add up!

4. Lift Weights. This is so important. I always recommend this to everybody no matter what age. Lifting weights will speed your metabolism. I can't say that about anything else with 100% certainty. Lifting weights doesn't mean being muscular. It means being toned, with strong bones and more energy. To start, lift a weight that is heavy enough to preform 12-15 reps with. If you go higher than 21 reps, get heavier weights.

5. Change your workout. New routines always shocks the body in to change. Trying something new is fun and effective. If you walk, try cycling. If you run, try a yoga classes for runners. If you want an intense workout but your joints can't take it, try swimming.

Many people have started exercising after 40 and have seen amazing results. Some go on to compete in fitness competitions and competitive athletic events. Being over 40 doesn't mean the end of your fitness journey! Just take it a step at a time and change your lifestyle habits to work with a new resting metabolic rate.

Be Fit Over 40!

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