Losing weight becomes one of the challenges faced as we age, including when we reach the age of 40.

By the age of 40, some people begin to find it harder to lose weight than at a younger age.

The causes of weight loss at the age of 40 can vary, including genetic factors.

However, according to Healthline, the main reason why it is difficult to lose weight at the age of 40 is that the body's metabolism slows down with age.

Other factors also include hormonal changes, especially in women approaching menopause.

In addition, factors related to lifestyle can also be a cause of difficulty in losing weight at the age of 40 years. Men and women tend to be more stressed and have more physical challenges exercising into their 40s than when they were younger.

How to lose weight at the age of 40 years and over

Although losing weight at the age of 40 years and over is difficult for some people, it does not mean that the target is impossible to achieve.

Here are a number of ways to lose weight for ages 40 years and over that you can try to apply. Some of the following habits are trivial, but can provide maximum results if done consistently in the long term:

1. Adjust your diet

The body's metabolism will decrease when entering the age of 40 years. To adjust, it is important to reorganize your diet and pay attention to the number of calories you take in.

The Director of the Center for Lifestyle Medicine at Northwestern Medicine Center in Chicago, Dr. Robert Kushner suggests choosing nutritious, low-calorie foods to help keep you full.

"Instead of eating less but we are hungry, it is better to replace it with calorie-dense foods. Such as replacing fried foods, high-fat meats, pastries, chips, with nutritious foods, such as vegetables, fruits, nuts, seeds such as oatmeal," he said, as reported by Today.

The high water and fiber content of these types of food can make us full faster, with a lower number of calories.

Some dietary strategies that can be applied include:

• Make sure large meals and snacks contain low-fat protein sources.
• Choose quality carbohydrates. Avoid consuming starchy carbohydrates in excess, such as rice, pasta, and cereals.
• Eat a variety of food groups. For example, instead of eating cereal and milk in large bowls, choose cereal and milk in small bowls, but with added fruits and nuts.
• Cook by myself. Because, according to WebMD, how we process food greatly affects the number of calories and fat in our food. For example, instead of frying in a lot of oil, it is better to grill or steam it.
• Avoid foods with a lot of sauce.
• Avoid soda and alcohol

Read Also : 6 Effective Workout to Lose Belly Fat at 50 Years Old

2. Do not eat foods labeled "diet"

When you want to lose weight at the age of 40, it is important to make dietary adjustments. However, that does not mean we have to go on a strict diet.

Registered nutritionist Cynthia Sass, MPH, RD says, many people in their 40s want to lose weight and then fall into a weight loss mindset that is actually outdated.

For example, buying products labeled "diet" or processed products made with chemicals engineered to be lower in calories, carbohydrates, sugar, or fat.

In fact, these foods are not only unsatisfactory, but can damage our appetite, trigger inflammation, alter healthy bacteria in the gut, and overload the immune system.

Additionally, research shows that switching from processed foods to whole foods can increase calorie burn. This means that whole foods can help us lose weight without having to cut our calorie intake to the extreme.

Instead of pastries, for example, we can eat sliced ​​apples served with almond jam or make dark chocolate as a snack.

"Healthy weight loss is a sustainable one, not an instant diet," he said, as reported by Health.

It is important to adopt a balanced diet. That is, do not eat too little and not too much. Focus on the nutrition, not the amount.

Read Also : Cereal Recommendations for the Best Diet 

3. Keep track of what you eat

Even if we try to maintain a healthy diet, we may still have a calorie surplus. So, it is important to track our daily food intake, including for people over the age of 40 who want to lose weight.

If tracking food sounds like an unpleasant and time-consuming activity, a 24-week study found that tracking daily food intake only takes about 15 minutes a day. Of course, it's not a long time considering many of us spend time on social media.

4. Move more

If you are looking for a way to lose weight at the age of 40, it is important to incorporate physical activity into your daily activities to maintain your ideal weight.

Physical activity should be in the form of activities in daily life, such as walking, going up and down stairs, cleaning the house, fitness activities, such as cycling and running, and endurance training. Aim for at least 2.5 hours of moderate physical activity a week.

In addition, Kushner recommends reducing the time we lay down, for example, to watch television.

These activities are expected to help increase the body's metabolism and maintain muscle mass.

Some practical ways to include physical activity in your daily activities include:

• Stretch every hour.
• Try free fitness apps and find your favorite type of exercise.
• Create a fitness plan so that you can stick to it consistently. For example, setting an early alarm and preparing a water bottle for the evening.

Read Also : 6 Workout Routines to Help You Lose Weight

5. Do stress management

As you get older, stress will build up. Starting from caring for children and parents who are getting older, financial burdens, to work.

When experiencing stress, the body will respond by releasing the hormone cortisol.

If stress can be controlled, hormone levels will return to normal. Meanwhile, if the stress continues, cortisol levels will remain high and can trigger a series of biological events, such as increased appetite and the body's tendency to store fat in the abdominal area.

That's why Stress Management is an important part of losing weight at the age of 40.

There are several ways that can be done as part of stress management, such as doing yoga together, writing a gratitude journal, and meditation.

6. Get enough sleep

Getting enough sleep can be one way to lose weight at the age of 40.

Because, when the body lacks rest, the appetite-regulating hormone is short-circuited, so the appetite becomes excessive. Meanwhile, the hormone that signals a feeling of fullness does not work immediately.

A number of studies have also shown that when we are sleep-deprived, the way we think about food can change so that we have a stronger desire to eat unhealthy foods.

Good stress management techniques and regular exercise can help you have good quality sleep. However, we may need to make other efforts to have quality sleep.

For example, trying to wake up and go to bed at the same time every day, don't eat too late, don't consume caffeine a few hours before bed, and getting used to not using a smartphone 30 minutes before bed.

Read Also : Weight Loss Hypnosis,Is it Effective?

7. Get support

Efforts to lose weight at the age of 40 years will be easier if we do not do it alone.

We can find a community, enter a weight loss contest, or just find friends who can attend gym classes together.

When we move with other people, we can share goals with each other, and get support to keep each other's goals from being achieved.