Slow metabolism and loss of muscle mass reduce the capacity of the body to burn calories after age 40. Losing weight after 40 is still realistic by trying these ways.

1. Create reasons for losing weight

The most successful person in losing weight after 40 always has clear reasons for getting leaner. Reasons can be medical advice, improving overall health, or dropping habits that cause a gradual gain of unhealthy weight.

2. Balance daily diet

A diet evaluation is a good starting point for weight loss. Start eating more proteins while limiting processed foods and refined carbs. The diet helps to cut weight and promote healthy blood sugar levels. A meal after food should comprise vegetables, healthy fats, lean protein, and complex carbohydrates that keep away hunger and the urge to keep snacking.

3. Eat smaller food portions.

Dietary change plays a large part in reducing weight. Weight watchers do not become leaner by limiting their diet to healthy foods if they do not reduce their portions. Calories needs vary among people, but there is a need to cut back by about 500.

4. Try intermittent fasting

Intermittent fasting means eating is within an 8-hour window. A 16 hour fast follows the eating window. Studies show it helps to control diabetes in addition to losing weight after 40.

5. Increase the frequency of eating fewer calories

Age increases insulin resistance leaving people hungrier. An excellent way of controlling urges to nibble junk is to divide food into three moderate-sized meals with one or two small snacks. A plate with more low-calorie and high volume foods such as fruits and vegetables also creates fullness.

6. Reduce intake of sweet foods

A person over 40 should reduce imbibing in sweet edibles like chocolate shakes, cupcakes, and deep-fried chips. They contain high dietary sugar, yet they increase an urge to eat because they cannot control hunger for long. Those who cannot do away with such foods should eat a small serving and avoid mindless munching between mealtimes.

7. Control alcohol intake

Alcohol is a treat for special occasions. The over 40 that must drink should restrict their choice to low-calorie alcoholic drinks. They can fit 2-4 glasses of wine a week in their weight loss programs and skip chocolate dessert when taking wine after dinner. A five-ounce serving size helps to measure recommended alcohol.

8. Muscle-building exercises

A loss of muscle mass after 40 reduces calorie burning. Resistance training sessions for 4-5 days a week help maintain muscle mass and burn calories as you exercise. Starters should not jump to an intense exercise regimen as it can increase the risk of injury.

9. Stay active

Losing weight after 40 requires activity to complement strength training and diet. Aerobic activities like biking, dance classes, or walking burns calories that add weight and improves cardiovascular health.

After doing the above, avoid food that triggers an urge to eat more and more as it gets into the way of weight loss. For instance, keep off chocolate if you ate an entire bag when your intention was a small bite. A weight-loss strategy for over 40 needs constant monitoring of gains to determine a time for a change if it starts stalling.

Tea, the most consumed beverage globally, has different varieties. All types are not healthy. However, different herbs and other ingredients in tea offer health benefits. Sipping particular tea brands has many benefits for brain health, according to Vie Healing founder, an acupuncturist, and herbalist Mona Dan, and neuroscientist Julia Jones Ph.D. Read on to find their recommendation on teas that can improve brain health and lifestyle.

Blk & Bold Matcha

Dr. Jones and Dan agree that green tea has many supporting benefits, and they have backing from numerous scientific studies. Dan says, “green tea has antioxidants and powerful polyphenols that support cognitive functioning.” Green tea explicitly contains a type of polyphenol and antioxidant associated with brain health called catechins. Many scientific studies conclude that drinking green tea also improves mood. Green tea and matcha(a type of green tea) have 1-theanine that has a connection with mood elevation, so drinking one of them will benefit the brain.

Blk & Bold Peach Black Tea

According to Dr. Jones, black tea also has a combination of caffeine and l-theanine that contributes to brain-boosting. She describes the contents as the reason she loves to sip black tea as much as green tea. According to Dr. Jones, Black tea is rich in antioxidants, giving it another reason for being a good beverage for the brain.

Elements Lion′s Mane Tea

Lion′s is an adaptogenic mushroom. A recent study on lion’s mane tea showed it could suppress inflammation and toxicity in neurons within the main memory region of the brain. It fits into the type of teas that can improve brain health because of the potential to improve brain function and enhance memory making a substance of interest in dementia management. Lion’s mane tea also has short-term benefits of increasing concentration and combating fog.

Sparoza Rosemary, Sage, and Lemon Balm Tea

Rosemary, sage, and lemon balm tea link these three herbs’ benefits to promote long-term brain health. Lemon balm has a flavor that combines well with rosemary and sage to create a spicy tea with a hint of sourness from the lemon balm. Lemon balm has been a study subject for cognitive functioning in Alzheimer patients showing that even scientists recognize it has elements to improve brain health. Rosemary has carnosic acid that supports brain function, especially long-term memory. Sage is excellent in supporting cognitive and neurological functions.

SanRan Pu′er Tea

Pu′er is a fermented tea that originated in China, where it is a staple. It has neuroprotective properties that research found it causes much improvement in cognitive functioning and regulating the central nervous system. Mona Dan adds fermentation makes it great for the guts.

A habit of brewing teas that can improve brain health gives the mind time to break from a cognitive load that grapples with during hectic activities in the day.

People know what they eat impacts their digestion, but they rarely know when they eat impacts their digestive health too. According to experts, taking meals and snacks on a regular schedule helps enhance digestive health. When people don’t eat consistently daily, their stomachs overwork leading to bloating and indigestion. On the contrary, taking meals consistently throughout the day helps keep the stomach comfortable.

Dietitians have it that eating after every 3 to 4 hours allows the stomach to digest its contents properly. By developing a schedule for breakfast, lunch, snacks, and dinner, the body knows when to eat, which helps avoid overeating.

So, when should you take your meals?

Breakfast

Breakfast is an important meal that should be taken within the first one hour of waking up. People should eat a big meal in the morning to provide the body with adequate energy to kick off the day. Also, taking a heavy balanced breakfast sets the pace for metabolism throughout the day.

Lunch

People should prioritize eating their lunch 4 to 5 hours after their breakfast. They should schedule a long lunch break and take a relatively big lunch meal. The lunch meal should be big than supper for calories to be distributed throughout the day. They should avoid overeating since the body only uses what it requires, and the rest is stored as fats.

Dinner

There is no specific time to eat dinner. However, people should take their dinner 3 hours before retiring to bed. According to nutritionists, taking a meal close to bedtime poses a risk of increased insulin and blood sugar, making it daunting to have a better sleep.

Besides, dinner should be the lightest of the three meals and should include fruits and vegetables.

Snacks

Snacks can be taken any time of the day but not too close to other meals. They should be taken in smaller portions and 3 hours after breakfast and lunch. Dietitians have it that small meals aid in weight loss. The goal is to prevent hunger while still monitoring food portions to avoid gaining excessive weight.

People should take a big breakfast to provide the body with plenty of energy to handle daily activities. Also, they should take big lunch to boost energy for the afternoon and take their supper 3 hours before bedtime. Most importantly, people should give their stomachs enough time to digests every meal.