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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 September 10, 2019

7 Morning Rituals to Empower Your Day And Change Your Life

7 Morning Rituals to Empower Your Day And Change Your Life

Most of your reality is not a given. It is shaped by your expectations, beliefs and thoughts you have formed about it. A big chunk of these beliefs and expectations are encoded into habits you integrate in your daily life.

Yes, some of these habits are formed unconsciously and can be counter-productive or limiting but conversely, you can consciously form positive habits that will transform and empower your life significantly.

This is a powerful point of departure that more and more people are becoming aware of. The most common trait of highly successful people is the recognition of the power they have in co-creating their reality through changing the way they think, believe or expect their reality to be.

One of the most effective ways of changing our belief patterns is through practising and maintaining daily rituals. Ancient traditions had clearly understood the power of rituals in reinforcing habits and changing the way we see and create our reality a long, long time ago.

Once again, if you look into the life history of any highly successful individual, you will find some form of ritual in their daily routine. Some of these rituals may seem banal or eccentric but don’t be deceived by appearances. Rituals are one of the most effective self-empowering tools freely available at the practitioner’s disposal – that is, you!

Below are some the easiest yet life-changing morning rituals you can do every day. Of course, you can have your own afternoon or bed-time rituals but morning rituals are extremely effective in empowering your day since they help you charge yourself before it all starts.

1. Gratitude

Feeling gratitude and appreciation for those little signs and moments of joy happening in your life is probably one of the most overlooked or underestimated rituals. It is a perfect morning ritual to start your day on a very positive key.

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The real power of gratitude is that it makes you pick out and focus on what is working in your life – what is in tune with your being as a whole. It is selectively positive. It reinforces happiness and positivity by shedding light on those awesome things, small or big, that grace your everyday living.

Quite often, we just pick out the pain points, the problems, the bottle necks, whatever it is that is not working in our life and causing friction, anxiety and unhappiness. This is like constantly rewriting the script of your life with a negative or tragic overtone. Your subconscious mind follows faithfully that script you write whether it is a negative or positive one.

So feeling gratitude is undoubtedly an immensely empowering ritual. Start your day by being thankful for those positive things that happened the previous day or throughout the week. It could be something really petty and small. It doesn’t matter. You might be grateful for an unexpected visit from an old friend, a beautiful encounter with a kind stranger, a new opportunity or whatever it is that shines your way. Do it every morning and see what happens during the day.

Gratitude-Quotes

    2. Writing Down Your Most Important Tasks

    This is a very practical ritual. Start your day by identifying and writing down from one to three of the most important tasks you need to complete during that day. These tasks are ones which support important long term goals that are aligned to your purpose, passion or general direction in life.

    For example, if writing a book or building an online community are important long term goals which are aligned to your personal growth, then an important task for the day might be finishing off a particular page or two of the book or coming up with fresh content ideas for the online community.

    What is important with this ritual is that you identify these tasks and complete them as early in the day as possible. Of course, you will have other tasks apart from the ones you will write down but, these are tasks which can be tackled later or batched up and carried out in one go.

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    Writing down your most important tasks in the morning helps you focus your day and life according to what is essential. It helps you prioritize and manage your time better. As a result, you simplify your life by applying your focus and energy on what really counts for your overall life progress.

    3. Affirm Your Goals in Writing or Drawing

    This is similar to the previous idea but different in its application and purpose. Writing down your most important tasks of the day is a way to have a concrete structure of action to follow. Affirming your goals, on the other hand, is a very powerful way of crystallizing your vision and goals in life into your everyday mental space.

    Writing down or doodling your goals on a piece of paper helps you externalize those goals by giving them form. In return, they are reflected back in your subconscious mind and thus, reinforcing them and integrating them more wholly.

    An example of this would be writing down “I am achieving greater success in my career” or “I am becoming healthier and stronger through my exercise.” Notice the present tense being used as a way to tell yourself you are in the process already. Remember the life script we subconsciously follow? You are basically modifying the script to be applied now in the present.

    Drawing or doodling can be equally, or even more, effective  (if you are more of a visual person) as it summarizes a graphical representation of your goals. For example, if your goal is to build a new house or live in another country, you can draw the house or draw things that symbolise the country you want to live in.

    write down goals

      4. Practice Qi Gong Exercises

      According to Chinese philosophy, Qi (pronounced ‘Chee’) means the life force or energy inherent in all things;[1] and Qi Gong is the practice to cultivate and circulate that energy in your body. This may sound esoteric or complicated but actually, Qi Gong is really a set of simple exercises aimed at increasing your health and vitality.

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      There are numerous forms and practices available for free through the online media. As a morning ritual, I recommend following these simple exercises by Qi Gong master Lee Holden:

      5. Drink Hot Water with Lemon

      Simply add a slice of lemon in a glass of hot water and drink one every morning. This is a very simple ritual I follow faithfully every morning.

      Apart from being a good source of vitamin C and a great way of flushing out toxins in the morning, it balances and maintains the PH levels in the body, reduces pain and inflammation in joints and knees and helps nourishing brain and nerve cells. Here are some more benefits of drinking hot water with lemon.

      6. Rise Earlier

      The practical advantages of waking up early are obvious.

      For example, you gain more time for doing exercise such as walking, cycling or Qi Gong as suggested above. You gain more time to be with yourself to reflect, meditate or, more importantly, carry out the other morning rituals.

      So rising early can be seen as a foundation for all the other morning rituals. Many, like myself, find that they are more productive in the early hours of the day.

      Also, various studies have shown that there are many other benefits from waking up an hour or two earlier in the morning. Sleeping early and waking up early helps the body attune with the earth’s circadian rhythms thus, promoting more restorative sleep. Other curious results from such studies show, for instance, that early risers tend to be more optimistic and can anticipate and solve problems more efficiently than the norm.[2]

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      7. Listen to Uplifting Music

      Uplifting music can have a direct impact on our mood, especially in the morning. It charges us emotionally and tunes us into a more positive outlook of the day ahead.

      Most people wake up to music or listen to music as they commute to work. Very often, however, they tune in to a radio or randomly pick a playlist from their device. Being more selective and conscious of the music you listen to in the morning can have a great impact on your day and life in general.

      It’s funny how we try to choose music according to our mood. For example if you are feeling down or disappointed by something, you are more prone to listen to music that reflects that mood – for instance blues, sad songs or downtempo music. This has the effect of reinforcing that mood. What you need to do is the exact opposite and retune your mood by listening to music that beats to a different tune than that mood.

      Try to listen to more uplifting music in the morning even if, or especially if, your mood does not dictate so.

      More About Energetic Habits & Rituals

      Featured photo credit: Carli Jeen via unsplash.com

      Reference

      [1] Live Science: What Is Qi Gong
      [2] Harvard Business Review: Defend Your Research: The Early Bird Really Does Get the Worm

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