Losing weight in your 40s is certainly different from the process of losing weight when you were 20 years old. Losing weight in old age certainly has more challenges.
Disruption begins with sarcopenia or the natural loss of muscle tissue with age. Muscle is a part of the body that is useful for burning more calories. So, as you get older, your muscle mass will shrink and your metabolism will run more slowly.
Excess body weight certainly has a risk to body health. There are several types of chronic diseases that are easily contracted at the age of 40, such as heart disease, diabetes, and stroke. These diseases are easier to attack people with less than ideal body weight.
Activity levels tend to decrease with age. Therefore, losing weight at the age of 40 can be done by knowing the amount of daily calorie intake. You need fewer calories to maintain your weight. You can also record the number of food calories consumed.
A moderately active level of activity means that you take a daily walk of about 1.5-3 miles per day (or do the equivalent of a leisurely walk). Meanwhile, an active activity level means you walk more than 3 miles per day.
To lose weight, you can reduce 500-750 calories from your daily calorie count. This will allow you to lose about 1 kg per week. However, you shouldn't reduce your daily calorie count excessively, as you risk nutrient deficiencies and other health side effects.
When trying to lose weight, eating foods high in protein is key. Protein can make the body feel full faster than carbohydrates or fat. Based on a study in the Journal of Nutrition, Health, & Aging, postmenopausal people have a more ideal body weight by consuming protein.
Protein can be consumed about 0.8 grams per kilogram of body weight every day. For example, if you weigh 68 kilograms, you can consume about 55 grams of protein.
Stress can trigger an increase in the hormone cortisol in the body. This can make you feel stressful eating. To prevent stress, you can do sports or do hobbies that you like. You can try yoga to improve focus and prevent stress. This can help you lose weight at the age of 40.
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