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10 Ways People Over 40 Can Lose Weight – Part 1

Last week, we looked at 3 ways you can get motivated to lose weight.  If you haven’t read that yet, check it out by reading it here. 

Now it’s time to focus on way you can lose weight.  Instead of throwing it at you all at once, we’ll break it up in the next several weeks.

1. Ditch Refined Sugar to Speed Up Weight Loss Once You Reach the Age of 50

We all know that sugar is horrible for our waistlines but studies show it’s even worse for our brains. The ugly truth is that refined sugar is a poison devoid of vitamins, minerals, and nutrients that can literally kill you. That's why it's the number one tip I’m throwing out to you today.

10 Ways People Over 40 Can Lose Weight

Here are some of the reasons to ditch sugar: It lowers your immunity. It robs your bones of minerals. It provides empty calories that show up on the scale. It contributes to obesity. It rots your teeth. It promotes wrinkling. It steals your energy. It can cause cancer. It weakens eyesight. It contributes to diabetes. It contributes to heart disease. It’s almost as addictive as drugs are.

I love sugar! There’s no arguing that fact. The only thing sugar has going for it is that you like the taste but when you weigh that against your health, is it really worth it? Deciding daily consumption of sugar was no longer worth it is the first step to successful weight loss. Don’t give it up altogether because we all know perfection doesn’t work. I keep my sugar intake to a minimum and use it as a planned indulgence rather than a daily thing.

2. Eat Enough Fuel Weight Loss Protein

Did you know that we need more protein as we age? It’s true. The recommended dietary allowance of protein is .8 grams of protein per kilogram of weight. But if you’re over 65, this goes up to 1.0 - 1.2 grams. You can calculate your protein needs and other information with this online calculator. (https://www.nal.usda.gov/fnic/interactiveDRI/)

Many researchers encourage eating thirty grams of protein at breakfast to kickstart your day and give you the mental and physical motivation to tackle the tasks in front of you.

Shoot for at least 40% of your breakfast calories being made from protein. Foods high in protein fill you up longer than other foods because it takes the stomach longer to break them down. Protein also doesn’t mess with your blood-sugar levels so you don’t get cravings and hunger spikes. Protein will keep you safe from the carbohydrate cravings that kill most healthy breakfasts. Eating eggs,or egg whites, and lean meats or drinking protein-filled smoothies for breakfast will help you avoid bagels, toast, and danish.

Protein fuels weight loss motivation especially for folks over 40.

Next week, we’ll look at ways 3 & 4

Interested in learning more about changing your nutrition habits for good and never ever dieting again? Check out our Personalized Nutrition Program!

https://www.firstcapitalgym.com/nutrition-program/