The fact that you are entering your 5th decade of life is no reason to feel any less young or active! Follow the 14 tips we suggest to maintain your good physical condition and stay healthy after 40!
1. Weigh yourself every day
Check your weight by having the scale next to your shower. It may sound compulsive, but this will help you not to lose your goal. Your weight can fluctuate by up to two kilograms from day to day, and there’s no need to panic if it hits the top of that range.
2. Water is the secret!
The more water you drink, the better your body works. (If you don’t like the taste of water, add a few drops of lemon or apple juice to a glass of water to flavor it.) And don’t stop drinking water right before you weigh yourself – that would be stealing! Losing weight starts with being honest with yourself.
3. Enjoy one (only) glass of alcohol
It’s hard to give up alcohol if you like it! Just reduce the amount of alcohol you drink and just enjoy your one glass.
4. Aim for 7 hours of quality sleep
Health is hidden in the basics. Water and sleep belong to them. Aim to sleep at least 7 hours on weekdays and 8 hours on weekends. In addition, a good quality bed and mattress will ensure you a good night’s sleep. They will help your body work much better.
5. Get off the couch
Consider that losing weight is 33% about food, 33% about giving your body what it needs to function (rest, water, etc.) and 33% about movement. TV is just a waste of time, especially if you’re sitting on the couch with a bowl of chips on your lap.
Shape Tip : If you want to watch your favorite program, do a treadmill while watching it! Better yet, turn off the TV and play a team sport.
6. Salad is important
Even if you belong to those who do not love the taste of salad, remember that your body definitely loves it. And you will find that if you eat the first 2 bites of salad, you will have a hard time stopping! For most of us “salad” means a simple combination of two or three or more vegetables. However, protein is essential in our salad because it helps our metabolism run faster and helps maintain healthy muscles, skin and immune system cells. On the other hand, too much protein prevents weight loss or leads to weight gain. For a perfect salad, add half a cup of plant-based protein (eg lentils) or a smartphone-sized piece of lean meat or fish to your vegetables. You can also choose some dairy, such as half a cup of cottage cheese, or a boiled egg. If you make a combination with more than one food rich in protein, it is understood that you will reduce the amounts accordingly.
7. Eat fish, vegetables and fruits whenever possible
You hear this often and it’s true. Fish, vegetables and fruits make you feel healthier and more energetic, and of course they contain many nutrients and few calories.
8. Make lots of small adjustments
When starting a weight loss program take lots of small steps. If you drank your coffee sweet with a lot of milk, you can’t cut them off completely. Start using skimmed milk and gradually reduce the sugar. Swap fatty cheeses for leaner versions. This way you will eat healthier without having to sacrifice every pleasure in your life for the benefit of a slim figure…. And don’t forget that as the years go by, maintaining the desired weight will become more and more difficult… And it’s an effort that won’t last for 3 months… On the contrary, it’s an effort of a lifetime….
9. Don’t keep unhealthy foods in your pantry
Not all of us are people with huge self-discipline, so you must protect yourself from yourself! The fewer chips and cookies you have in your pantry, the easier it will be to follow the diet you want.
10. Avoid sugary drinks and fast food
Don’t be fooled by low-calorie or “diet” meals. This kind of diet will just make you feel bloated and in a bad mood. The flavonoids in cocoa relax the inside of blood vessels, lowering blood pressure, which in the long run protects the brain from damage. Research has also shown that a cup of hot chocolate a day reduces the chances of stroke and diseases that affect cognitive function. Prefer dark chocolate that has a higher cocoa content.
11. Don’t be obsessed with scientific facts
You don’t need to pay so much attention to details. Enjoy a glass of wine, your favorite yogurt with honey and whatever nuts you like, drink your coffee! And yes! You are allowed to eat a hamburger and fries sometimes…
12. Don’t feel guilty
No matter what you eat, don’t feel guilty. Life is too short to spend it in guilt. That doesn’t mean you won’t try your best, but if sometimes it doesn’t really work out, that’s okay. In fact, it doesn’t matter at all… After an unhealthy meal, don’t blame yourself. Many people react to stress by eating – and that stress includes guilt over any dietary discrepancies.
13. Set a maximum weight limit for you
Is 58, 65, 72 kilos for you? Don’t panic if you reach this weight. But when you get over it, try to lose the weight as soon as possible. The good news is that a week of controlled eating is usually enough to get you going, because you’ll have noticed the change in your weight quickly (and dealt with it just as quickly). Start running and aim not to stop before you can fit back into your old skinny jeans.
14. Avoid processed foods
The rule of thumb – all packaged, processed foods are unhealthy and should be avoided whenever possible. It’s not easy, but it’s worth the effort.
Let’s follow all these simple tips to take care of our body at any age, but also to be healthier after 40!