Drinking two glasses of water before every meal helped dieters lose an average of 15.5 pounds (five pounds more than the non-water drinkers) over three months in a study presented at the American Chemical Society's annual conference. Taking quick hydration breaks throughout the day also boosts your metabolic machinery, says JJ Virgin, celebrity nutritionist and author of The Virgin Diet Cookbook, and research shows staying properly hydrated keeps you feeling energized. Try to consume half your body weight in water ounces, Virgin suggests; a 150-pound person would drink 75 ounces a day. Lose Your GUT In 30 Days | 5 Steps To JUMPSTART Fat Loss
Thinking about having a cocktail — or two — before dinner? Think again. Having a drink before a meal causes people to eat around 200 calories more, several studies show. Drinking with dinner isn't such a good idea either: Other research has found that the body burns off alcohol first, meaning that the calories in the rest of the meal are more likely to be stored as fat. If you do have a cocktail craving, stick to wine, which packs only 80 calories a glass — or minimize the calories by drinking a white-wine spritzer (two ounces of wine mixed with two ounces of seltzer).
Lastly, keep in mind that the weight loss strategies that work best for you could change down the road. "I find that for women over 40, myself included, it's vital to assess what you're doing each year," Largeman-Roth says. If your progress starts to stall, consider switching up parts of your diet or fitness plan. "Our bodies like a challenge," Largeman-Roth says.
In their quests to get trim, many dieters think that refraining from a few olive oil drizzles will help cut calories and boost overall weight loss; meanwhile, it’s actually the complete opposite. The heart-healthy oil helps unlock the nutritional benefits of fat-soluble vitamins’ (vitamins A, D, E, and K, which are found in many veggies like salad greens). Olive oil is also linked to reducing weight circumference and preventing heart disease, giving you the green light to dress that spinach salad.
Being in your 40s can mean juggling a lot of commitments and eating on the fly. An irregular eating schedule can undercut your metabolism. Research from John Moores University in Liverpool found that women who fluctuated between eating low- and high-calorie meals were less happy with their bodies than those whose plates contained a similar number of calories from meal to meal. But it’s not just fluctuating meal size that can derail your weight-loss goals. A Hebrew University study from 2012 found that mice that were fed high-fat foods sporadically gained more weight than mice that ate a similar diet on a regular schedule. Your move? Figure out how many calories you need to achieve your desired weight, and evenly divide that number by the three, four or five meals and snacks you eat per day. Aim for each of your meals to be roughly that size and eat them at about the same time each day.
how to lose weight when you are over 40
This vitamin is essential for preserving metabolism-revving muscle tissue. Unfortunately, researchers estimate that a measly 4% of Americans over age 50 take in enough vitamin D through their diet. Get 90% of your recommended daily value (400 IU) in a 3.5-ounce serving of salmon. Other good sources: tuna, shrimp, tofu, fortified milk and cereal, and eggs.
You might want to think twice before ditching dairy if you’re trying to lose weight—despite what your Paleo-preaching CrossFit friends tell you. Cheese is a satisfying, portable, and inexpensive food that’s packed with calcium, vitamin D, and protein. “Calcium can also promote weight loss because it helps maintain muscle mass, which boosts and helps maintain metabolism, helping you burn calories more efficiently throughout the day,” says Tanya Zuckerbrot, RD, author of The Miracle Carb Diet: Make Calories & Fat Disappear—With Fiber! That doesn’t mean you can help yourself to a cheese-drenched casserole, though. Work cheese into fiber-rich snacks to make them more satiating.