If you’re looking to live a happy and healthy lifestyle, it’s never too late to start. Once you’re in your 40s, your body isn’t the same as when you were younger. You can’t get away with eating whatever you want as long as you are slightly active anymore.
Losing weight in your 40s doesn’t need to be intimidating, and it’s not that hard if you understand your body requires more nutritious food, targeted workouts, and, most importantly, consistency.
Unfortunately, burnout and relapses can occur if you try to commit to a strict diet and workout routine.
A well-balanced diet and a combination of strength training and cardio can help you achieve your health goals.
How Hard is It?
The hardest part of being out of shape and 40 is the ability to stay committed. In men, you don’t produce as much thyroid to regulate your metabolism. For women, you don’t produce enough estrogen to regulate your metabolism and naturally have a higher fat-to-muscle ratio.
We’ve all had the New Year’s Resolutions that have fallen through because most people haven’t discovered their “why.”
So before you start your journey, find out why you want to get into shape. Is it for yourself, your family, your grandkids, your job, or a better lifestyle? Finding deeper reasoning than just “being healthy” or “skinnier,” you’re more likely to stick to your long-term goals.
Is It Too Late?
You can still get all the health benefits of changing your lifestyle regardless of your age. There is no science proving that your body can’t receive the same benefits at 40 as it did in your 20s and 30s.
Even if you have never been the most active person throughout your life, there is still time to change. Making small changes in your lifestyle can exponentially help your health.
Things like biking to work or choosing the stairs instead of the elevator are small actions that can make a big difference in your journey.
How Can You Be in the Best Shape of Your Life at 40?
Realized that diet fad and exercising a couple of times a week isn’t going to be enough to keep the weight off.
Getting in shape while staying healthy can be hard, so don’t fall for 30-day weight loss schemes. Instead, having a plan of action on how you are going to get in shape is important.
Here are five tips to help you on your journey to get into the best shape of your life:
Don’t go all in – ease into it
Trying to eat clean and stick to a strict exercise plan is difficult and the same reason why most New Year’s resolutions fail. Trying to go all in at once will just result in a hard crash later, and you’re right back to where you started.
Easing into healthier habits can yield better results than trying to overload yourself by changing your lifestyle completely. Instead, gradually make small changes to your lifestyle and see more long-term results.
Diet is just as important as exercise
The food you eat turns into fuel for your body. Incorporating lots of fiber, protein, and greens will help give you more energy throughout your day and improve your health.
You can work out 5x a week but eating non-nutritious foods is not going to give you the same benefits as working out only 2-3x a week but eating nutritious foods. Don’t try to do one or the other; rather, a combination of a good diet and exercise is the recipe for success.
Add variety to your workout routine
Incorporating a variety of exercises is the most effective way to get in shape at 40.
Doing different workouts can help you improve all aspects of your health, including endurance, strength, speed, and flexibility.
For example, strength training is great for improving weight loss while also building muscle.
Consider also joining a local recreation sports league or a pilates class and find different ways to be active. Incorporating workouts that get your heart rate up, like swimming, dancing, and biking, can be fun and great for your health.
Also, combining a cardio-related activity with strength training can help you get healthy and feel great.
Ditch late-night eating
You are what you eat, and those late-night snacks and binges catch up to you a lot quicker at 40.
At the end of the day, your body is slowing down and can’t process these as easily at night. So if you’re eating sugary or fatty foods, they will stick with you longer than having a mid-day treat and your body having the entire day to process.
If you can’t give up late-night eating, try to substitute chips and sweets with natural fruits or low-calorie options.
Get proper sleep and stay hydrated
Balancing your job and family and trying to exercise can be a lot for your body. You don’t recover like you used to, so listen to your body when it’s tired or needs a break.
Sleep is necessary for your body to recover from workouts. Lack of sleep is directly linked to weight gain and a higher chance of obesity.
Also, staying properly hydrated and drinking enough water can help recharge your body and help you recover faster. Proper hydration is linked to better health benefits as well.
Are There Any Exercises for it?
Remember to ease into it and start a couple of times a week for 30-45 minutes. Doing things like stretching before workouts will help your body not feel like it was hit by a truck.
You don’t have to dedicate hours to a workout to see results. Results will come when you go for 30-45 minutes, three times a week, for three months.
Here are some of the top workouts that help you lose weight and get into shape:
- Cardiovascular Workouts
- Strength Training
- Full Body Movement Workouts
Incorporating 1-2 of these types of workouts into your daily life can help you start to get into the best shape of your life. Consider getting a personal trainer if you are unsure of what exercises would work best for your health journey.
What Type of Food Do You Need to Avoid?
When you’re 40, food isn’t processed the same as when you were younger. With a slower metabolism, focusing on what you eat can affect your health and stall your journey to getting in the best shape of your life.
When you’re in your 40s, you should double your protein intake, eat good fats, and cut back on the carbs. These are some of the foods that you should try and avoid:
- Complex carbohydrates like White Rice and Bread
- Starchy Veggies (Potatoes, Corn)
Final Thoughts on Best Shape of Your Life at the 40s
You can start today on your journey towards being in the best shape of your life. Although there are its unique challenges, you can still be healthier and happier in your 40s, and it’s never too late to start.
If you want to be in the best shape of your life at 40, focus on what you eat, add variety to your workout routines, get proper sleep, stay hydrated, and stay consistent.