It’s been a while, but do you remember being 20? You could inhale a gallon of ice cream, hit the gym a few times during the week, then use your abs as a washboard on the weekends.
How about the 30s? It was a little tougher to keep the weight off. But it was nothing too far out of reach. A little bit of hard work could really go a long way.
Time has passed so fast, right? Now we’re over 40. And just THINKING about a small slice of cake will literally add 50 pounds to our bodies.
Maybe the above example is a little exaggerated. But it’s true that our bodies go through many changes as we get older. Our metabolisms tend to slow down. Our testosterone levels begin dropping faster than a skydiver at terminal velocity.
All of this means that you’ll have to stay dedicated to reach your goals. But healthy routines and dieting practices can work wonders.
You may be a little older now but that’s not going to stop you from getting your weight back to where you want it. Because you’re a fighter. And we’re here to give you 40 amazing tips to help you on your journey towards the body that you dream of.
These 40 tips will be split up into 5 different sections:
- Fruits & Vegetables
- Protein-Packed Foods
- Other Positive Dieting Choices
- Options That You Should Be Avoiding
- Proper Relaxation & Exercise Routines
Are you ready to take control of your weight? Let’s jump right into it!
Fantastic Fruits & Valuable Vegetables
You may think that you’ll have to give up a lot of the foods you love in order to start losing weight. How am I supposed to give up those sweet fruits? Can I still eat the vegetables that I once enjoyed?
Here’s our advice: don’t worry. The bulk of this list is made up of the many fruits and vegetables that work wonders when it comes to shedding that weight. And you’ll also find that there are many other health benefits (other than weight-loss) as well.
- Amazing Apples: An average-sized apple is loaded with around 4.5 grams of fiber. A specific fiber called pectin is found in apple peelings. And research shows that pectin helps promote healthy gut bacteria along with increased metabolism. Apples also contain a phytochemical called quercetin, which helps relieve joint pain. Resveratrol, found in apples, fights belly fat. An apple a day will really help you keep the weight away. So, grab that red-delicious and prepare to reach new heights on your journey.
- Plump Pomegranates: This fruit has multiple positive health effects. For instance, pomegranate can help you relieve oxidative stress associated with your brain functions. Pomegranate is rich in antioxidants, which help lower your LDL cholesterol. You may also see decreased blood pressure. Pomegranate can also help in bed, by increasing blood flow and decreasing ED. Studies on rats have shown that pomegranate promotes weight loss. The powerful pomegranate will help lead you to victory.
- Beneficial Bananas: We don’t recommend many foods that are sugary in nature. But bananas are definitely exceptions to this. Inulin, a prebiotic fiber, is present in bananas. And this fiber has been researched thoroughly, with results proving that it is linked to greater weight loss and a decrease in belly fat. Inulin does more than just that. It also helps to boost your immune system along with your metabolism. Positive gut bacteria is also benefited by this amazing fiber. Get ready, because you’ve got some peeling to do.
- Charming Cherries: Tart cherries are your friends. They have an abundance of antioxidant compounds called anthocyanins. These help to reduce joint pain and inflammation, which will help keep you active. But what role do cherries play in weight loss? Well, research at the University of Michigan tested lab rats with consumption of tart cherries. The research showed that these rats had 9% less body fat than the ones who didn’t consume the cherries. So, next time, be sure to ask for that cherry on top.
- Blissful Blueberries: Just like cherries, blueberries are rich in antioxidants known as anthocyanins. Be sure to throw these scrumptious fruits into your diet. The Journal of Nutrition mentions that blueberries help decrease the effects of fatty foods and carb-heavy diets. You can expect a decrease in inflammation as well. And this will help you stay physically fit. You’ll be able to lose weight while still enjoying these tasty berries. See? You can have some fun and eat healthy at the same time.
- Grand Grapefruits: Two big studies have been conducted on the consumption of grapefruits. The first study, done by Vanderbilt University, showed that grapefruit juice promoted an average of 15 pounds of weight loss over a 14-week period in adults. Texas A&M also conducted research which showed that grapefruits help build your bone strength. This can come in handy for avoiding osteoporosis as you age. Grapefruit helps spike your antioxidant levels. This versatile fruit is going to be vital for your health.
- Blooming Blackberries: Remember those all-famous antioxidants called anthocyanins? Great news: blackberries are loaded with them as well. This helps promote many positive health benefits. For example, your joint pain and inflammation will be greatly decreased. And this is going to help you fight off obesity in the long run. Blackberries also contain resveratrol. And this works wonders at flattening your belly. These berries can even reduce the chances of developing dementia. Blackberries will help shed fat AND keep your brain healthy.
- Grimy Garlic: Garlic can leave your mouth with a foul-smell. There’s nothing too pleasant about that. But it can also reap great rewards for those who can tough it out. This vegetable is filled with an ingredient called allicin. Your blood stream will thank you, since allicin reduces your cortisol levels. In turn, this decreases the amount of belly fat that your body stores. Korean researchers performed a 7-week study which concluded that garlic can also help promote healthy liver functioning.
- Crunchy Carrots: These vegetables are filled with an antioxidant called beta-carotene. This antioxidant is linked to many potential health benefits. For example, it helps reduce inflammation, resulting in a decrease in obesity. Beta-carotene was thoroughly researched in the Age-Related Eye Disease Study. And the results showed that this antioxidant helps improve your overall eye-health as you continue to shed weight. Are you looking for weight-loss and healthy eyesight? If so, crunch into those carrots.
- Totally Tomatoes: What’s so great about tomatoes? Here’s the scoop: tomatoes are packed with lycopene. According to Taiwanese researchers, lycopene is linked to a decrease in waist size as well as total body fat. This goes hand-in-hand with your present and future goals. It should be noted that you probably won’t get the same results if you substitute fresh tomatoes with ketchup. That’s because ketchup contains a lot of sugar that could actually increase fat. Stick to the fresh stuff for the best benefits.
- Beast Beets: These roots have a beautiful purple hue to them. But they’re more than just visually appealing. This hue comes from a pigment called betaine. This anti-inflammatory agent will help reduce aching joints. Betaine is known for increasing metabolism as well, which leads to quickly shedding that weight. Research has shown that beets will also reduce arterial plaque. And this leads to decreased blood pressure and less chances of getting a stroke. If you want to get to the “root” of your weight problems, then you should start with beets.
- Heroes: Sweet Potatoes: Who said you had to completely cut carbs out of your diet? Sweet potatoes are high in resistant starch. This means you’ll be shedding the pounds in no time while reducing that belly fat. Just like carrots, sweet potatoes are high in beta-carotene, which helps fight inflammation. This war against inflammation is going to directly lead to a decrease in your overall body fat. Don’t be afraid to fight your carb-craving with sweet potatoes. Expect the promotion of eye-health as well, thanks to the beta-carotene.
- Piping Peppers: More specifically, focus on those spicy peppers. But why? According to research from Maastricht University, eating hot peppers will greatly increase your ability to burn fat. It’s because of the “spicy” agent in hot peppers, which is called capsaicin. Are you worried about increased blood pressure while eating hot peppers? Don’t worry, because research shows that capsaicin doesn’t have a negative affect on your blood pressure. If you’re not big on spicy foods, don’t worry. Hot peppers aren’t a necessity, so don’t beat yourself up.
- Killer Kale: This vegetable is a part of the cabbage family. Let’s take a look at the research done by PLoS Medicine. While not specifically geared towards kale, the results showed that people who eat leafy green vegetables throughout their lives have less chance of becoming overweight (as compared to the ones who don’t eat much of them). On top of that, cruciferous vegetables can reduce brain aging to a high degree. If you’re looking for foods that will help with weight loss and brain health, don’t look past those leafy greens (such as kale).
Protein Packed Punch
Are you ready to power-up your diet? You’re going to need your protein in order to take on the challenges that await in the process of losing weight. There are many protein-packed foods that just aren’t ideal for weight-loss.
But we’re here to guide you in the right direction. This list is composed of those foods which will promote physical fitness AND give you all the protein you need. If you’re a vegan or vegetarian, you will still find a couple items here that will work.
- Excellent Eggs: When it comes to breakfast, eggs will be your best friends. You’ll get a packed protein-punch without overdoing it on the carbs. According to the International Journal of Obesity, people who regularly eat eggs are more likely to shed weight in contrast to people who start the day off with other sugary, high-carb meals. Are you worried about your cholesterol? Research shows that a few eggs per day won’t negatively affect your cholesterol levels. Research has actually shown that eggs will keep your cholesterol in check.
- Natural Nuts: It’s true that nuts are high in fat. You may think that this is off-limits. But you should strongly consider adding nuts to your diet in moderation. Nuts are packed with monounsaturated fats. According to Reina Sofia University Hospital, you’re less likely to gain weight with these kinds of fats as opposed to high-carb and high-saturated-fat meals. And, of course, nuts are filled with fiber and protein to keep you feeling full. That stuffed feeling is going to keep you from overeating and packing on more weight.
- Swimming Salmon: This fish is filled with omega-3s. And there are lots of benefits that go along with this. For example, omega-3s have been linked with a reduced chance of dementia. Salmon really is the “brain food” you need on your mission towards a healthier body. Not only that, but omega-3s also help reduce inflammation of the body. And, of course, salmon is a great source of protein that you’ll need in order to stay fit. You can’t go wrong when you pick a meal that works for weight-loss and brain power at the same time.
- Substitution Sardines: The next fish on our list is just as helpful when it comes to shedding that weight. If you’re looking to get a calcium-rich diet without intaking too much dairy, then you should definitely look into sardines. This calcium is going to help keep your bones strong and healthy. According to British researchers, obese middle-aged test subjects dropped significant weight when supplementing calcium into their diets. If you’re lactose-intolerant, but still search for calcium, you should strongly consider this healthy fish.
- Balanced Beans: You’re guaranteed to get a protein-packed meal whenever you eat beans. You’ll get more than just protein, though. Beans are filled with fiber and resistant starch as well. So what does this mean? It means that you’ll decrease visceral fat and greatly reduce the odds of contracting diabetes or heart disease. A study was conducted on black beans. And it showed that lower insulin levels were reported after a meal (as opposed to other high-fiber meals). Vegans and vegetarians can enjoy this protein-punch as well.
For Fearless Fat-Fighters…
There’s no need to stop here. We’ve covered many of the fruits and vegetables that you can eat for promoting weight loss. We’ve given you a handful of opportunities for intaking the proper amounts of protein.
But there are still some honorable mentions on this list. In this section, we’ll be covering some miscellaneous dieting options that will help you succeed on your path towards healthy weight loss as you move through the ages.
- Bone Broth: Be sure to consider adding bone broth to your regular dieting routine. You can do this by spiking it into soups/stews or smoothies. Bone broth is packed with glucosamine, which helps with anti-inflammation. And this will help reduce that body fat. Broth also contains amino acids that aid in the recovery of the lining in your digestive tract. Eating broth will benefit the healthy bacteria in your gut as well. And this increases your metabolism. That increased metabolic rate is going to burn through your extra baggage.
- Vital Vinegar: Do you love your salads? If so, consider all of the positive benefits that go along with vinegar. You don’t have to throw those fatty salad dressings in the mix. It will be much healthier to go with the olive oil and vinegar options. There’s a popular study on vinegar which was published in the scientific journal: Bioscience, Biotechnology, and Biochemistry. The 12-week study showed that vinegar greatly reduces total weight and body fat with regular consumption. So, drop that salad dressing and pick up the vinegar instead.
- Charming Chia: These seeds work wonders for weight loss. Simply put some of them on your bread regularly. Research shows that chia seeds help reduce your blood sugar after eating meals. The levels of blood sugar are directly related to the amount of chia seeds you use. So the more you use, the lower your blood sugar will be after a meal. And this leads to decreased hunger and lower weight gain. Chia seeds are also high in omega-3s, which promote brain functioning. You’ll be less likely to develop dementia if chia seeds are in your diet.
- Fabulous Fiber: If you’re trying to shed the pounds, then be sure to have plenty of fiber in your diet. A 5-year study, conducted by Wake Forest, showed that fiber greatly slashes visceral body fat percentage. Are you looking for even more benefits? Here’s some good news: fiber promotes a healthy digestive system. And in return, it helps decrease your risk of developing cancer of the colon. This form is cancer is the 3rd-deadliest of all cancers unrelated to the skin.
- Rational Rooibos: Do you feel like you can’t get through the day without coffee? Consider switching it out with rooibos tea. It’s jam-packed with aspalanthin, which helps decrease stress hormones. In return, you’ll be well on your way to slashing that body fat. Rooibos tea also contains polyphenols which help reduce skin-aging such as wrinkles. As far as tea is concerned, rooibos is the only kind that fights against fat. A tea that helps reduce fat AND helps prevent the visual signs of aging? This sounds like a win in our books.
- Grab Whole Grains: Consider switching out all of those refined carbs with some whole grains instead. Your body will thank you in the long run. Research from Tufts University had some astonishing results. According to the studies, daily consumption (3+ servings) of whole grains greatly decreases visceral body fat. And that’s by as much as 10%. Whole grains are also filled with fibers that will promote a healthy digestive system and increase metabolism.
- Formidable Folate: This is a B-vitamin that can be found in many beans and leafy vegetables. According to a study featured in the British Journal of Nutrition, folate helped morbidly obese participants lose an average of 28% of their body fat in just one year. Are you looking for even more good news? Well, here it is: folate also helps decrease the risk of atherosclerosis. It improves your blood flow as well, which can help in bed by reducing ED.
- Champion Chocolate: We bet you didn’t expect this one to be on the list. But it’s true. Chocolate research was done by Louisiana State University. The results are in: chocolate actually has anti-inflammatory effects whenever it ferments in the digestive tract. This means that you’ll have improved insulin sensitivity. This leads to better overall heart health. And, of course, it helps with losing weight as well. Just don’t overdo it with the sugars. Moderation is important when it comes to chocolate, so be sure to check the recommended servings.
- Capable Calcium: It’s no mystery that calcium has huge benefits to the health of your bones. They’ll be strengthened, which will decrease your chances of osteoporosis as you age. Calcium can be found in many dairy products. And has been proven to decrease the amount of visceral fat in your body. If you’re a vegan or just sticking with a lactose-free diet, don’t worry. You can still get calcium from other non-dairy products such as leafy-green vegetables. If you’re willing to throw fish into your diet, sardines will pack a punch of calcium as well.
- Steer Clear Of Starving: It may be intuitive to think that you’ll see the best results if you wait until you’re starving before you eat. But this just isn’t the case. It’s a lot tougher to make solid food decisions whenever you’re famished. Basically, we’re just trying to say that you should eat more frequently if you’re hungry. That way, you’ll be able to make some solid food decisions whenever the time comes. You can also decrease your metabolic lulls by eating more often. It’s just too easy to pick up that box of donuts when you’re too hungry. The exception to this of course would be intermittent fasting which can boost testosterone levels.
Avoid All Atrocities
We don’t think it would be an adequate tip-list if we didn’t give you any of the negatives. While there are plenty of healthy routines when it comes to losing weight, there are also some bad habits that should be avoided. Or at least used in moderation.
If you’re guilty of anything on this list, don’t worry. You can make these changes if you truly want to meet your goals. All you have to do is stay dedicated and be devoted to your overall health in the long run.
- Too Much Rushing: How fast are you eating? If you’re eating too fast, then you’re opening yourself up to some major weight gain. You actually slow your metabolism whenever you wolf them meals down in an instant. A study that was featured in BMJ Journal mentions that eating slowly will increase your overall satiety. Not only that, but eating slowly will also aid in the regulation of your gut’s hormonal response. Unless you’re in some sort of eating contest (which we don’t recommend), just slow down and take your time with the food.
- Too Much Salt: We know it can be tough to give it up. But next time you pick up that salt shaker, consider putting it somewhere out of sight. There was a study done at the Max Delbruck Center for Molecular Medicine. The results are in: higher sodium intake doesn’t make you thirstier. In fact, higher sodium intake just increases your hunger. Of course, with increased hunger comes increased intake. And we all know what happens when you’re eating more.
- Too Much Trans Fat: Be sure to watch out for the amount of trans fat you put into your body. Some studies were done by Wake Forest University. The researchers tested trans fat on some monkeys over a period of 6 years. And the results were shocking. The monkeys that were given 8% trans fat ended up gaining over 7% of body fat. And most of that fat went straight to their bellies. This increases the chances of obtaining chronic diseases. Be on the lookout for foods that are high in trans fat.
- Too Much TV: It should go without saying that too much television will have adverse effects on your ability to lose weight. But we’re not saying to put down the remote completely. Moderation will be the key here. We ARE saying that you should avoid eating while watching TV. Studies show that you’re likely to eat up to 10% more food if it’s being consumed in front of the television. You should be mindful of your consumption, and TV hinders that. The tube can be great for relaxation, but don’t let it form bad eating habits.
- Too Much Junk Food: We know this can be another tough option to give up. And we’re not saying that you have to give it up completely. But you should strongly consider just how fattening that junk food really is. Some studies were conducted at Cornell, and this may shock you: people who have junk food sitting out in the kitchen are far more likely to be overweight or obese. It’s OK to have these kinds of foods in moderation. But don’t overdo it. If you have your junk food sitting out in the open, it’s a lot easier to grab that bag of chips and go to town.
Respond, Relax, Recover, Repeat
Losing weight is 100% all about what you’re putting into your body, right? Well, here’s the thing: there’s much more to it than just monitoring what you eat and drink. Proper exercise is going to play a vital role when it comes to staying healthy.
Can you guess what is just as important (if not more) than the exercise itself? If you guessed relaxing and resting, then you’re absolutely correct. Let’s cap this list with some positive workout and relaxation habits.
- Wake Up Early: That’s right, sleep is extremely important when it comes to weight loss. And, according to studies conducted by Northwestern University, there’s a correlation between waking up early and losing weight. People who see the sun earlier in the day tend to have lower BMIs as opposed to people who wake up later in the day. This can help you get your circadian rhythm on the right track as well. And, in return, you’ll see an increase in metabolism. The early bird is going to soar into new heights in the sky of weight loss.
- Lift Some Weights: You’re never too old to pump a little bit of iron. According to the Harvard School of Public Health, it doesn’t take much to see extreme benefits. If you lift weights for only 20 minutes a day, you’ll see huge decreases in the risk of abdominal obesity. According to this study, if you replace this 20 minutes of weight-lifting with cardio instead, you won’t be seeing the same results. Building muscle will also decrease your chances of falls and fractures. When you lift weights, you drop weight as well.
- Perform Interval Training: Don’t get us wrong, cardio alone can be great when it comes to weight loss. But you should strongly consider interval training. A study was conducted by ACE Fitness. And the results may surprise you. When comparing interval training to resistance training, only the interval training led to a decrease in LDL cholesterol and systolic blood pressure. High intensity interval training will slim you down in no time. If you’ve ever seen the intensity of this training, you’ll understand why it works so well.
- Run Or Jog: It’s an exercise routine that requires very little equipment. Just throw on a pair of running shoes, and begin your workout. A Duke University group of researchers found some interesting results about runners. People who run around 12 miles per week will find huge decreases in overall body fat. Even while jogging leisurely, you can expect to burn over 400 calories for every hour that you’re booking it. We recommend finding a partner or 2 to join you. This can help keep you motivated during the routine.
- Get That Sleep: Are you getting enough sleep? The CDC mentions that nearly a third of adults miss out on healthy amounts of sleep. But what does this mean? Well, when you don’t get enough sleep, you increase your chances of weight gain and heart problems. You increase your chances of dying as well. But how exactly does sleep affect weight loss? Well, when you miss out on sleep, you increase a hunger hormone known as ghrelin. Also, when you lose sleep, you’re more likely to turn towards unhealthy foods or drinks for that jolt of energy.
- Relax At Home: It’s the place where your ultimate relaxation takes place. It’s your kingdom. And you need to make it as stress-free as possible. When you eliminate the everyday stress at home, you also eliminate your chances of binge-eating and putting on weight. Consider an at-home meditation routine. Sit back and relax a little bit. Try not to bring your work home with you. Less stress means decreased cortisol in your bloodstream, helping shed that weight. Do what you can to let the steam off while you’re in your castle.
You CAN Lose that Extra Baggage
All it takes is some hard work and dedication. One of the biggest factors in weight loss will be what you’re putting into your body. You’ll still get to enjoy many of the fruits and vegetables that give pleasure to your life.
You can still pack a punch with protein intake without putting a load of health risks onto yourself. What did you think of our recommendations?
There are plenty of positive habits and routines to follow on a path towards losing weight. But there are also some options that you should avoid as much as possible.
For example, too much salt and trans fat will have adverse effects on your ability to shed the pounds and keep them away. Are you able to follow our list of avoidance?
Losing weight is more than just dieting. It’s also about following a proper exercising routine. Jogging helps burn a lot of calories.
But you can see even greater benefits if you opt-in to an interval-training routine. Just be sure to get plenty of relaxation. And make sure that you’re getting enough sleep as well. All of this is important for staying healthy.
You’re never too old to pursue a healthier lifestyle. It may be a little tougher to lose weight and keep it off nowadays. But it’s never impossible. Your constant devotion is going to pay off in the long run.
What did you think of our tips? We hope this list has helped you in your journey. Good luck, stay healthy, and have fun with it!