Effective Weight Loss Tips for Your 40s You’ve Probably Never Heard Of

If it seems like losing weight gets harder as you get older, you’re not imagining things. But while it’s true that your metabolism does slow as you age, that doesn’t mean there’s nothing you can do about it. It’s still very possible to stay fit and healthy long after your 40th birthday.

For best results, figure out the most effective weight loss tips for your body and utilize them so you won’t waste time with moves or foods that don’t do anything for you. These are some of the best weight loss tips for your 40s you may not have heard of.

Aim for 7 hours of sleep each night

Man and woman sleeping together in bed.

A full 7 hours of sleep is ideal. | iStock.com

If sleeping your way slim sounds too good to be true, rejoice: Sleep is crucial to a good metabolism, especially as you age. Numerous studies have been published about the dangers of skimping on sleep, so make it a priority every night. Your body will thank you.

Get more vitamin D

Senior Couple Walking In Park

Enjoy a little bit of sunshine. | monkeybusinessimages/iStock/Getty Images

Many of us are deficient in vitamin D, especially during the winter. But if you get more of it, it can help you lose weight, or at least slow your weight gain.

 Become an 80/20 eater

mature couple having a glass of wine at campsite

Watch your calories. | iStock.com/Jacob Ammentorp Lund

Eating healthy foods and watching your calorie intake becomes even more vital after your 40th birthday, but that doesn’t mean you should never treat yourself. One of celebrity trainer Jillian Michael’s top weight loss tips is the 80/20 rule: Make 80% of the food you eat healthy, and allow the other 20% to be a splurge. This will keep you from feeling deprived and keep the pounds off in the long run.

Cut way back on your drinking

four different alcoholic drinks in glasses

Alcohol has a true effect on weight gain. | iStock.com

We know cutting back on the beer and wine isn’t fun, but if you’re over 40, it can make a huge difference in your weight. The effects of drinking hit you harder after 40 anyway, so consider this a natural boost in your productivity. You don’t have to give it up entirely, but saving it for an occasional treat will really help.

 Women: Optimize your diet for changing hormones

Diet plan

It would be very wise to cut back on processed foods. | iStock.com

Your metabolism slows down as you near menopause, but eating more unprocessed plant foods like whole fruits, veggies, legumes, nuts, and seeds will make your body more forgiving. Plus, you’ll enjoy a noticeable boost in energy that will make exercising a little easier.

Men: Get more lean protein

couscous with green peas and chicken fillet grill

Men should load up on lean protein. | iStock.com/mikafotostok

We all know that protein is an essential weight loss aid for men and women of all ages. But as it turns out, it can make a pretty big difference for men over 40 especially. Here’s the shocker: While you should increase your protein levels, you should actually cut back on meat. Studies have shown that plant-based diets with limited meat are real weight loss boosters for men, so make eggs, nuts, black beans, and quinoa your new diet staples.

Everyone: Eliminate any underlying metabolic conditions

Human Thyroid Gland Illustration

Keep an eye on your thyroid health. | iStock.com/Nerthuz

Don’t let your body work against you! About one in five adults over the age of 40 has a thyroid condition, and many of them don’t even know it. A sluggish thyroid is a top reason people can’t lose weight, so get yours checked and stay on top of it.

Losing weight after 40 doesn’t have to be a depressing struggle. Here are some other classic weight loss tips for more mature adults.

Take pictures of your food

A woman uses a calorie tracker while cooking.

Whip out your phone and take snaps of your meals. | iStock.com

We have a tendency to underestimate how calorie-dense our meals and snacks are. This is why some food and activity tracking apps allow you to take pictures of what you’re about to eat to help you calculate its nutritional value. Snapping photos of your lunch might help increase your awareness of what you’re eating, allowing you to think more critically about the food choices you’re making throughout the day.

Use smaller plates

Chinese sesame chicken

Using a smaller plate will help reduce the amount of calories you consume. | iStock.com

Have you noticed bigger plates never seem to have empty space on them? The more plate we have available, the more we want to fill it with food. Try solving the problem before it has a chance to show up on your waistline by using smaller plates and bowls.

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