Your body changes as you age and you’ll find that things you used to eat and the ways you used to exercise also change.
As we get older, our metabolism tends to slow down, our muscle mass decreases and we might not have the energy or stamina we once did.
For women, our hormones fluctuate during our fertile years and then they drop off as we hit menopause – this can have a big impact on our weight and we might find we are storing more weight around our tummies.
But it’s not all doom and gloom! There are some effortless ways you can shift the extra kilos as you age. Here’s how…
5 easy and effortless ways to lose weight as you get older
When you hit the age of 45 you may begin to notice that you’ll have a harder time keeping off the weight.
It’s a fairly common occurrence ahead of menopause and often called the middle-age spread. In fact, experts say you’ll burn about 200 fewer calories by the age of 45.
1. Eat more fibre
As you get older, your digestive system changes, it can become more sluggish. You may struggle to go to the toilet more regularly and you might find you begin to develop haemorrhoids from straining. This is why it’s important to add more fibre to your diet.
Not only will it keep things moving, it will keep you regular and help speed up your digestive system.
2. Watch what you are eating
Once you hit 45, you’ll notice that naughty food you could eat in your 20s and 30s you may not be able to anymore without them going to your thighs. Choose more fruits, vegetables and whole grains.
3. Up your protein
Building muscle after you age can be tricky but it can be done. After the age of 30, we lose muscle mass in our bodies. This is why it is important to focus on upping the protein in your diet.
The reason women over the age of 45 should focus on building muscle, is because muscle burns more calories than fat, so as we lose muscle it makes it more likely we will begin to store fat.
So, this is why strength training is important and older women should overhaul their diet and focus on building up muscle mass.
4. Drink green tea
If you’re wanting to lose some weight, or simply want to maintain a healthy weight, green tea may help because tea catechins (especially EGCG) have been found to support weight loss.
What’s more, the combination of caffeine and L-theanine in a cup of green tea not only makes you feel good but may enhance your overall brain performance, especially your memory. Green tea may also protect your brain from ageing and developing diseases such as Alzheimer’s and Parkinson’s.
5. Exercise regularly
Our metabolism decreases as we get older, so in order to boost it aim to do more physical activity than you were doing before. You could try walking everywhere or including more exercises in your day.
Start by focusing on smaller weights then build up. Be sure to consult your physician before lifting any weights if you feel unsure.
Try low impact exercise, such as walking and swimming, as these will help reduce the risk of injury and also helps build up muscle. Try adding an extra 10 minutes to your exercise regime to offset your slower metabolism.
Our Healthy Mummy Smoothie 45+ today!
Healthy Mummy Smoothie 45+ contains a unique combination of ingredients designed specifically to support the needs of women over 45 years old’
- Vitamin D with Calcium to enhance bone mineral density
- 50% of your Vit D RDI which is critical for bone health
- Good source of Protein for muscle mass maintenance
- Vitamin B6 for balanced hormonal activity support
- Zinc, Vitamin C + E to protect cells from free radical damage