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5 Ways to Lose Fats Safely During Your 40s

5 Ways to Lose Fats Safely During Your 40s

What happens when you reach your 40s? Unfortunately, your metabolism starts to slow down as early as mid to late thirties. By the time when you reach forty years old, don’t be surprised when it becomes harder to lose fats. This explains individuals in their forties who suddenly became overweight. Don’t be surprised if it becomes harder to burn calories naturally. In fact, if you don’t use a smart approach in weight and fat loss, you may end up becoming unhealthy.

So how exactly are you supposed to lose fats safely at this point? Here are five strategies that you can use to lose fats when you reach your 40s.

1. Sleep at least 8 hours daily

One of the most common mistakes of people trying to lose weight is to skip sleep. From working late to waking up early to prepare meals for the work ahead, a lot of people in their 40s lack quality sleep.

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What they don’t know is that you lose a lot of calories when you sleep. For a 160 pound individual, you will lose approximately 69 calories per hour when you are sleeping. Aside from burning calories at night, sleep also helps repair the body. Consequently, this could enable the body to burn more calories during daytime.

Keep in mind though that not all night time and day time snooze are created equal. If you feel stressed going to sleep, expect cortisol to shoot up making your metabolism to slow down.

2. Prepare your meals days ahead

It is important that you prepare your meals days ahead of time. One of the most common problems encountered by people living fast paced lives is to simply eat anywhere. This can be a problem especially when you want to watch your diet.

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What you can do is to prepare the meals ahead of time. This way, you can easily count the calories and be sure that what you eat is actually healthy. You can prepare your meals every three days. Make sure that it has the proper balance of carbohydrates, protein and fats to give your body the nutrition it needs.

3. Have a food diary

For someone in their forties, it is important to always monitor what you eat. From the soda that you drank to that chocolate that you decided to eat, these are things that accumulate. Also, aside from additional calories, these are also habits that you make. With a food diary, you will be able to determine the situations that make you eat unhealthy foods. What you can do is to determine ways on how to avoid these situations and even find healthier alternatives.

4. Use the right supplements at the right time

Another effective means to lose fats safely is to use the right type of supplement at the right time. Eating clean is a good way to lose fats, but when you are already in your forties, you want to maximize every opportunity that you have. One of which is having the right kind of supplement that can give you that edge.

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For instance, you could invest on whey powders, creatine and even branched chain amino acids to build muscle mass and to spike your metabolic rate. You can also try other health supplements such as conjugated linoleic acid which can significantly boost weight loss. However, before you even attempt to invest on any supplements, make sure that it is FDA recommended.

5. Mix your workouts

There are instances when it is not only how hard you work, but how smart you do your workouts. One common mistake of people in their 40s is to keep on repeating the same workouts over and over again. Not only does it become boring, it can also decrease the amount of calories you burn.

To maximize your time at the gym, you want to mix your workouts every three weeks. This way, you lose fats more efficiently. It is also important to stick to large muscle groups to burn more calories in the process.

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Conclusion

If you ever wondered how to lose fats safely when you are in your 40s, keep in mind that your metabolism isn’t that fast anymore. It is important to take calculated steps on what you eat and even how you rest. If you just want to optimize results, follow these simple steps, and you will see massive difference.

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Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

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