How to fight the fat after 40

Speed up your metabolism, beat the bulge! Here's how...

Middle age brings with it extra kilo's. You seem to put on a pound a day!

Your body is going through a hormonal change that causes a loss of muscle mass and fat accumulation.

Don't give up by blaming your DNA or menopause. While both of these do contribute; you still have control over it.

Here's what you can do:

1. Eat foods that your body needs

You don't need to count calories. Simply provide your body with the nutrients it needs. High quality raw ingredients and plenty of fresh fruits, vegetables, grains, pulses, lentils, fish and poultry.

2. Avoid unhealthy foods

Skip the sugars, fried and processed foods.  These are not needed by the body and simply get stored as fat. You don't want them!

3. Eat a light, protein rich dinner

Post dinner, physical activity is negligible, thus requiring a lower supply of energy. Keeping your dinner light ensures the food is used up and doesn't get stored as fat.

4. Eat your dinner three hours before bedtime

Give your body adequate time to digest and use part of the energy provided by your dinner. Sleeping right after eating will result in storage of energy in the form of fat.

5. Get regular cardiovascular exercise

To burn the fat, you need to walk, swim, cycle, do aerobics... any cardiovascular exercise for at least 30 minutes nonstop, 6 days a week.

6. Weight train

As you age, there is a great decrease in muscle and bone mass. To slow this down, strength training must be a part of your workout schedule.

Add at least three days of weight training a week. The less muscle in your body, the more fat you gain. 

Also, lack of muscle mass and bone density lead to joint and bone problems.

7. De-stress

High stress levels lead to weight gain, especially around the belly.

This is harmful fat that is linked to heart disease.

Try to keep the stress levels low by getting regular exercise, enough down time and keeping socially and mentally active.

8. Get enough sleep

Your body needs adequate rest and sleep to help repair and restore itself.

Lack of sleep slows down your metabolism making you gain more fat.

Also, you are more likely to wander around to the kitchen and binge if you aren't able to sleep.

Using the tips above to de stress will help you with a better nights' rest.

9. Don't obsess!

Constantly talking about your weight gain or being upset over it, is sending the wrong signal to your brain.

Instead, adopt a positive mental approach that you accept this change and are in control of your body. Give your body time and it shall respond!

Also See

Workout tips for those who give up easily

Lead image used for representational purposes only. Image: Petr Kratochvil/Wikimedia Commons

> More health and fitness features here