7 Steps to Losing and Maintaining Weight after 40

How many different diets have you tried?  

It drives me crazy seeing all the diets that people buy into. The worst are the diets that promise quick results by taking a pill or drinking a processed powder or prepackaged meal. I get it though, you want a quick fix and you need help planning and an accountability program in order to make it easier to stay on track.  

Those reasons are legit!

Losing Weight After 40

Ok, let’s get real…losing weight and becoming the healthiest version of you is not a quick process, it’s a lifestyle change and takes time. I don’t care if you need to lose 5 pounds or 100 pounds, anyone can lose the weight but it takes time and commitment.  Never give up, great things take time.

You know the basics to a well balanced meal…protein, vegetables, healthy fats and carbohydrates, so why do you struggle when it comes to food?   It’s because you are busy…you need quick, easy and convenient and hey, when the package says “low fat”,“healthy” and “low sodium” it must be good, right?  One major culprit is added sugar in these quick, easy and convenient food options.

It’s easy to fall into the sales gimmicks whether it’s with a “diet” program or just shopping at the grocery store.   The added sugar in processed foods alone can cause havoc on our system.Studies have shown it brings your  mood and energy down as well as many other  health changes.

Don’t you want to be the healthiest form of you and don’t you want your family to be the healthiest versions of themselves?   Start doing something about it!

4 Facts about Sugar (there are so many more not listed)

  • Sugar is addictive, like a drug.  The sugar activates chemicals in your brain that make you feel good, which makes you want to eat more.   If you have a lot of sugar in your diet it could be hard to reduce or quit, breaking an addiction is difficult..
  • Excess sugar is converted to fat and stored in existing fat deposits, usually around the belly.  If you cut out sugar, you will see weight loss and a smaller waist.
  • Sugars are carbohydrates that provide energy for the body.  We need it, but we need the natural sugar found in fruits and vegetables.  Store bought sugars are extracted from sugar cane and processed to be white and crystalized.
  • By reducing or eliminating sugar you will lose weight, have more energy, be happier, balance your hormones,  have brighter skin and have less risk for heart disease and high blood pressure.
Losing and maintaining weight after 40 by making healthy food choices.
Losing and maintaining weight after 40 by making healthy food choices.

I will lay it out for you plain and simply, there is no research study below, just how I maintain my health.

Here are 7 steps to lose weight and become healthier without a “diet.”

  1. First and most important you have to decide you want to change your habits.  You have to commit to a lifestyle change.
  2. Breakfast needs to be big and balanced with little to no sugar.  Don’t skip breakfast. 1. Eggs with any vegetable and feta cheese, a slice of whole grain, wheat or rye bread with a quarter avocado. 2.  Plain yogurt, cereal or oatmeal with cinnamon, fruit (fresh or frozen) and a quarter cup of walnuts.  3. Make a breakfast shake without using processed powders.  Google “meal shakes without powder.” Learn to read labels and be sure that there is little to no added sugar and be sure to only make 1 portion size.
  3. Plan your dinners for the week or even better, for the month  by literally writing it down and creating a shopping list from it. Look at mine. This plan needs to include fresh or frozen vegetables, a protein and a healthy carb. Make enough to take to lunch the next day.  These meals should not use dressing like BBQ sauce or ketchup because there is a lot of added sugar in these.  Google healthy marinades and you will find many alternative options.  Learn to use a slow cooker or pressure cooker to help you with quick and easy.
  4. Plan your snacks.  You should never feel the starving feeling.  If you eat every two hours you will always feel satisfied.  Google healthy snacks to find many options from a handful of nuts, to rice cakes to apples and peanut butter.
  5. Drink half your body weight.  If you weigh 150 lbs, drink at least 75 ozs a day. No sugary drinks.  No soda. No juice. No mixed ice tea. If you have coffee with sugar, do one teaspoon or less.  Drink water and if you need flavor add lemon, mint, cucumber or fruit. This is non negotiable, sugary drinks will sabotage your efforts.
  6. Do not make this into a “Diet,” make this into a lifestyle habit.  Go out to dinner once in a while but be mindful of what you order, have dessert sometimes but keep it small and once in a while treat yourself  to that special starbucks sugar coffee. This is not about never eating sugar.
  7. Move every day.  It can be as simple as taking a few short walks a day or going for a bike ride, run or lifting weights.  Whatever you do, move. Park far from the door, take the stairs or set an alarm for every 2 hours to get up and walk to the bathroom.  

Summary:

  • Commit to change
  • Big balanced breakfast- little to no added sugar!
  • 2 healthy snacks with little to no added sugar
  • Planned balanced dinners with leftovers for lunch the next day -little to no added sugar
  • Drink half your body weight- no added sugar
  • Treat yourself sometimes to fried foods, dessert and starbucks
  • Move everyday

Message me with questions, comments or help. I am always excited to work with anyone who has made a decision to commit to a healthier lifestyle. I will be your accountability person!

#LivingHealthyWithNicholaMarie #FortyandYonder

FortyandYonder@gmail.com

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