How To Reduce Fat After 40

How To Reduce Fat After 40

How To Reduce Fat After 40

Although transitioning to adulthood comes with its perks, it also has its downsides. If you are noticing that it is getting difficult for you to maintain your weight as you age, don’t worry, you are not alone. Changes in your activity level, hormones, and your metabolism all play an important role in your weight gain.

Being a business person, you may find it difficult to maintain your weight given your busy schedule. As business persons, people often have to deal with last-minute tasks, as a result, they have no fixed schedule for their meals and even skip working out.

Maybe a meeting took longer than expected, or a client called at your lunch hour. As a businessperson, you cannot skip these things, and eventually, it takes a toll on your health.

While it may seem difficult to lose weight as you enter your 40s, it is not impossible. Consistency and self-regulation is the key to achieving your goal. Read on below to find out what you can do to reduce fat after 40.

Include Fruits and Veggies in Your Diet

Vegetables and fruits are nutrient-dense while being low in calories when compared to grains, dairy, and meat. The fiber in them also helps achieve the feeling of fullness and satiety which means you will end up eating less. Include a portion of vegetables and fruits in every meal you take. It will help you portion control other high calories food items, effectively lowering your overall calorie intake. Cutting your calories is a sure-shot way to promote weight loss.

Don’t Skip Meals

While sometimes, it may be impossible to leave an ongoing task, try not to skip meals. People often have a misconception that they can lose weight if they eat less or skip a meal. However, the result is exactly the opposite. Skipping meals lowers your metabolism and sends your body into survival mode. Your body starts to store fat instead and it gets difficult for you to lose weight. Skipping meals also leave you starving and increase your chances of grabbing unhealthy food items or overeating at your next meal. Either way, you end up gaining more weight instead of losing some.

Breakfast is the first meal of your day, be mindful of what you eat for breakfast. A breakfast full of fiber, protein, and healthy fat can jumpstart your weight loss journey. Keep your dinner light, as your metabolism is at its lowest at night.

Load Up on Protein

Another best way you can lose weight is by including protein in your diet. Adding protein to your breakfast helps maintain your blood sugar level. Your body also burns more calories while digesting protein than it does while digesting carbs.

Higher protein intake also helps build lean muscle which helps burn more calories while you exercise or even at rest. Protein also helps keep you full for longer, which means you won’t end up eating unhealthy food.

Cut Back on Junk Food

We get it. It is more convenient to grab a burger on the move than to have a plate of vegetables and fruits. However, if you wish to lose that stubborn fat, you need to cut down on high-calorie food from your diet. While you may get away with eating empty calories in your 20s, you cannot do the same when you are in your 40s. Swap fried food from your diet with baked food or food cooked in less oil.

Keep A Track of Your Food

Although when you are busy with work, it can be hard to keep a track of what you ate throughout your day. But tracking your food significantly increases your chances of losing weight. People become more mindful of what they are eating and make better choices when selecting their meals.

You don’t have to count every calorie that you intake but take time out from your day to have your meals in peace and be aware of what you are eating. Focusing on your food also allows your brain to realize when you are full to avoid overeating.

Lower Down On High-Calorie Drinks

When you have to attend back-to-back business meetups, conferences, and parties, it gets rather easy to load up on high-calorie drinks. Whether you drink soda, coffee, or alcohol, all of them have a high amount of calories. Cut back on these drinks. Instead, switch to water or other low-calorie drinks.

Increase Your Water Intake

You must have heard it before, but water intake does play an important role in maintaining your weight. Increasing your water intake not just keeps your hunger pangs at bay but also helps remove toxins from your body. You can also try drinking flavored water infused with lime, oranges, or any other fruit of your choice if you don’t like the taste of plain water.


Between handling your business, and family, it can get difficult for you to take time out for exercise. However, exercising is important not just for losing weight but also for maintaining your overall health.

If the thought of hitting the gym scares you, you would be surprised to hear that any form of exercise is enough to get you back in shape. It can be as simple as taking out 30 minutes from your day to go for a walk around your neighborhood, dancing to your favorite beats, or playing with your children. The key here is to keep moving as much as you can.

Get A Good Night Of Sleep

You may have been able to pull an all-nighter and still be productive the next day in your 20s, but in your 40s, it is not so easy. Being a businessperson means you have to deal with a lot of stress and deadlines which messes with your sleep pattern. However, if you want to lose weight you must get a good night’s sleep. Getting insufficient sleep will result in lower energy the next day you are more likely to eat more and skip exercise.

If you are reading this article, chances are you have made up your mind about getting back in shape. While it is not easy to lose fat after 40, if you are determined and consistent in your efforts then it is not an impossible feat to achieve.

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