Previously, I wrote a post about, 7 Easy Tips on How to Lose Weight After 40. Since, my readers are a mix of age ranges, I wanted to make sure and give weight loss tips for all of them. So, this time, I want to let you know how you can lose weight under 40.
While reading my Family Circle magazine (August 2017), I read an article that I really liked about how to lose weight under 40. It was written by Martica Heaner, PhD. I saved the article to refer to later when I need it. I think now is a great time to start!
Martica recommends 7 different ways to help you lose weight under age 40.
7 Ways to Lose Weight Under the Age of 40
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1. You can’t lose the weight by dieting only. It’s great to work on eating the proper things in your diet, but you also need to exercise.
“If you reduce calorie intake and lose weight without exercising, up to 35% of the weight you lose could consist of muscle,” says Richard Weil, an exercise physiologist. I know I don’t want to lose muscle! We’re all going to get flabby arms soon enough, so why make it start sooner than it should!
That’s why it’s important to also exercise. When you do your cardio exercises, you will help minimize that muscle loss. When you add in some strength training, you can build up your muscles.
2. Stay active throughout the day. I know that you think, “Well, I did my exercises this morning, so it’s okay to just sit here the rest of the day.” Wrong! You need to purposefully move throughout the day.
Marc Hamilton, PhD director from the Texas Obesity Research Center says, “If you’re inactive more than you’re active, you’re on the wrong side of the seesaw.” So, that means we need to make sure we get up and walk around throughout the day.
When I’m subbing, and the kids are working on something at their desks, I make sure I get up and walk around every 10 minutes or so. This is obviously to make sure they’re doing what they should. However, it’s also to make sure I’m walking around and not just sitting.
At home, when I’m working on the computer, every half an hour, I get up and do something. I’ll put away the dishes in the dish drainer. I’ll complete one of my “to do” list tasks, like putting the water bottles in the refrigerator for tomorrow. This is also a great way to make sure things get done around the house too!
Getting up and doing something is much better than just sitting. Hamilton also said, “Food consumed by an inactive body is likely to be stored as fat.” I don’t want that to happen! Maybe we need to all put that on a sticky note on our computer screens as a reminder. Every time we look at that note, it will remind us to get up and go complete a household task.
3. It’s best to plan what you’re going to eat ahead of time. If you’re hungry, and you haven’t already planned out what you’re going to eat, you’re more than likely to grab something that’s not healthy for you. It’s so much easier to just grab what’s nearby, like your kids’ leftover holiday candy, rather than to get up and make something.
Susan Pierce Thompson, PhD, says “When you’ve been making decisions all day, your brain may be overworked by the time you’re trying to figure out what to eat. That’s why you’re less likely to be able to resist tempting foods.” So, if you plan ahead, you’re already going to have something there and available to eat.
I talk more about how to do this in my post, 10 Best Ways to Prep for a Healthy Family Dinner.Are you struggling on how to lose weight under 40? I've been researching ways to lose weight. I found 7 tips that you can easily implement to help you lose weight. Click thru to get started on your weight loss journey!Click To Tweet
4. Drink plenty of water. I have to admit, this is one of the things I struggle with the most! I hate water!
Water is important to help flush out toxins and things your body doesn’t need. It can also help you feel full. I definitely know this is true. I have to drink a whole cup of water with my vitamin, and I’m so full after!
So, if you drink a glass of water before you eat, you won’t eat too much. Also, if you drink it throughout the day, you won’t be as hungry. That means you’ll be less tempted to grab that extra cookie or piece of candy.
Since I don’t like plain water, I’ve found other ways to get my water everyday. I discovered infuser water bottles and water pitchers. If I’m subbing, the water bottle is great to carry around with me. If I’m home the pitcher is nice to pour from throughout the day. (Plus you have to get up to go pour that water!)
5. Eat the good for you, healthy foods first. I know we’re like our kids and we want dessert first! We all prefer to eat what we like first, which isn’t always what’s healthiest.
If you eat your vegetables and proteins first it can actually help you fight weight gain. I talk more about this in my post, What You Need to Know About Protein.
Plus, when you eat these healthier foods first, you’re making sure you’re getting a nutrient rich diet. Also, you won’t have much room leftover for the bad stuff. Alpana Shukla, MD, from the Comprehensive Weight Control Center at Cornell says, “Eating processed carbs last can lower the hunger-stimulating effect of a dip in blood sugar that typically occurs after a processed carb-rich meal.”
So, in other words, you know how when you start eating a few chips or cookies, you end up eating the whole bag? Well, that’s because those carbs are actually making you feel hungrier. So, if instead, you eat the healthy foods first, you’ll be satisfied and won’t want to eat anymore.
6. Technology can help you keep on track. Lots of exercise apps are really popular right now! It’s a great way to share with all of your friends on Facebook or Instagram, what a great workout you just did.
Well, this technology is also great for keeping you accountable. You certainly don’t want to have to share with your friends you didn’t make the time to workout today. Also, if you’re competitive like me, you want to show your friends you worked out more than they did, and even burned more calories!
Plus, you can also see how you’re doing day to day. I have a walking app, and on Sundays, it sends me an email with my weekly stats. I can see on the graph, which days I walked longer and faster, and which days I walked slower and shorter. It’s a good motivation for me to do better next week.
A professor of nutrition at the University of South Carolina, Brie Turner-McGrievy, PhD, RD, says, “Tracking what you eat and how much you exercise can help you spot problematic patterns and find ways to improve your health.”
7. Make sure you get enough sleep. This is a tough one for me. I have so much to do and don’t go to bed until 11. Then, I have to wake up before 5 to get my daughter to the train to head to her college classes. Sleep is so important for you, though!
“Not getting enough sleep is associated with hunger and increases your risk for obesity,” says Neil Kline, DO, speaking for the American Sleep Association. I can see how this is true. On our way to the train station, after less than 6 hours of sleep, I’m starving!
They say it’s better to get 7 to 9 hours of sleep. Your hormones, even if you’re under 40, still cause you problems. When you don’t get enough sleep, one hormone drops and another rises. That combination, makes you more likely to eat.
We all need to turn off our electronic devices earlier and go to sleep!
So, lets all work on doing these 7 steps together! These are 7 tips that you can easily implement to help you lose weight under 40. If you need an accountability partner, or just want some practical help in how to do this in your life, please let me know. You can let me know in the comments below. Or, you can email me at firstname.lastname@example.org. I’m here to help you. Know, that it’s something I struggle with too, so we can do this together!
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Also, here’s a week’s worth of healthy meals to help you and your family stay on the right track!