Losing weight becomes harder as you get older. It also becomes harder to stick with any weight loss diet technique as you age, especially if you lack the discipline to stay fit.
Before you decide what weight loss diet plans to follow, you must first understand the changes that make it more difficult for you to shed off extra pounds.
Changes in Body Composition
The changes become more prominent for those who have tried different dieting techniques through the years. For example, if you have done crash dieting, your body will lose more muscles than fat.
After the diet, you will likely gain weight, but instead of muscles, you will regain fat. It is more difficult to lose fat than muscles. This only means that it will be more difficult to shed off excess weight each time you try to go on a diet or any kind of weight loss plan.
There are many reasons why your metabolism becomes slower as you get older, one of which is muscle loss. Muscle helps in boosting the metabolic process. It is estimated that a person sheds off about half a pound of muscle each year after reaching the age of 30. As a result, your metabolism slows down, not unless you will resort to regular weight training sessions for at least twice a week.
This is a natural part of life, especially as you grow up. The body releases cortisol when it is under pressure. The hormone is meant to protect you, especially when you are faced with a life and death situation. Since the system releases the hormone even when the threat is not that serious, the tendency is for cortisol to still accumulate fat in the abdominal region. The only way to counter the problem is to find ways to avoid and fight stress.
You have to find the right solutions to solve your weight problems, especially as you get older. Here are the top tips that you have to remember in making your weight loss diet plans:
1. This is not the right time to be picky with what you eat.
Your diet needs fat, protein and low-carb vegetables. You have to limit your carb intake per day to a maximum of 50 grams. The other nutrients that your body requires will come from your protein sources. Eating a good amount of protein can boost your metabolism by up to 100 calories each day. This will also suppress your appetite and you will feel full most of the time, so it will be easy to take in fewer calories each day.
Some of the best protein sources include pastured eggs, meat, such as chicken, lamb, beef, bacon and pork, and fish and seafood that include trout, shrimp, salmon, and lobster.
Low-carb veggies are the best way to feed your hunger without going over your daily carb limit. These are some of the best and healthiest choices: cauliflower, cabbage, broccoli, lettuce, spinach, celery, kale, Swiss chard, cucumber and Brussels sprouts.
Since you are taking low carbs, you have to get a good dose of fat. This will make you feel satisfied, which will make it easier for you to stick to your diet plan. You do not need to fear fat because you will only be eating the natural types, which are healthy and can actually give a slight boost in your metabolism. To begin with, it is recommended to use coconut oil in cooking your food. It contains a high dose of MCTs or Medium Chain Triglycerides. The other healthy sources of fat include olive oil, tallow, butter, and avocado oil.
Limit your intake of starches and sugars
Starches and sugars are carbs, which are mainly responsible for stimulating the secretion of insulin in your system. Insulin acts as your body’s main fat storage hormone. When it is low, your body will begin to burn fat instead of carbs.
The kidneys will also put away unnecessary sodium in your system when the levels of your insulin are low. As a result, you will get rid of the unneeded water weight, which will reduce bloating. This is the best way to reduce your weight without going hungry and feeling suppressed.
The best exercise that you can do when following the above mentioned tips is to lift weights. If you don’t have the equipment at home, it is recommended to hit the gym at least thrice a week. Do the warm ups, lift weights, and end each session by stretching. The exercise is effective in burning a few calories. In effect, your metabolism will not slow down and it is more likely that your body will develop muscles.
If you aren’t keen about the idea of lifting weights, then you have to stick with cardio workouts. The easiest and best types include jogging, swimming, running, and brisk walking.
You can Try Following workouts for Back and Abs Day :
Drink water 30 minutes before your major meals.
Keep this habit and you will lose up to 44 percent of your weight for a period of 3 months. Make sure that you avoid fruit juices and sugary drinks. Make it a habit to suppress your thirst with water. It is okay to drink coffee and tea. It has been proven that caffeine can boost a person’s metabolism by more than 11 percent.
5. Chew your food slowly.
This will boost the weight-reducing hormones in your system and will make you feel more full. Another way to ensure that you don’t overeat is by eating whole foods and staying away from processed foods.
6. Get sufficient rest.
Studies have shown that the people who lack sleep are more prone to gain weight than those who are getting enough quality sleep.
Nobody said that it is easy to begin and maintain any kind of weight loss diet plan. It can be grueling, especially at times when you cannot indulge in the foods that you used to enjoy. It all boils down to discipline and your eargerness to lose weight, get fit, and maintain your ideal figure.