So, you’re looking to get back into shape?
Staying fit and lean in your 20’s was a breeze, right?
Now fast forward: you’ve got a hectic family and a busy work life. Staying in shape becomes way harder! It seems that…just looking at a pizza adds 5 pounds!
So if you were wondering how to get back in shape after 40, you’ve come to the right place.
First off, listen: don’t idealize the past.
You are at a new point and that’s where you’ll have to start from. You won’t go at the same pace as you used to but know that you’re capable of reaching your goals! The hardest part is getting started. But keep this in mind:
The best way to get started, without a doubt… is to START!
It’s all about baby steps. Start small and work your way up, day by day. Don’t start off with anything too difficult… otherwise you’ll set yourself up for failure. Start with 10 minutes a day, Then 20 minutes… and so on. Work your way up.
But before you start, make sure to set a goal.
This will give you something to aim for. A “why” to help motivate you. Make sure the goal is specific, a certain weight for example. Make sure the goal is realistic too. You don’t want to set yourself for failure and be disappointed.
Here are some things to try that can help you on your way…
Use a calorie tracking app.
The extra calories can easily creep up on you.
Eating the “harmless” snack. Making your routinely trips to the fridge can add up. Or maybe the meals you’re eating at the moment are actually not as healthy as you thought.
An average man needs around 2,500 calories per day to maintain normal weight and 2,000 calories to lose one pound per week.
Start by cutting out the little things (or at least limit them). Carbs are a good place to start. Carbs are a big reason why people pack on the weight in the first place.
Cut your calories by 100 a week, then 200, and so on. It’s not too much of a hassle to count your calories and it will help you to stay on track. Also, you can count the calories of any meals when you eat out. This way you stay within your calorie limits.
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This one is easy.
Most people don’t do it but it has so many benefits. One of them is losing weight, and you don’t even have to do anything.
Intermittent fasting is not eating for a period of time each day. There are lots of cycles to choose from depending on which you can or want to do. A popular way involves skipping breakfast and restricting your daily eating period to 8 hours. Then you fast for 16 hours in between. But, choose whatever works for you and your lifestyle.
Realize: it’s easier than you think to do this. Set a timer or reminder on your phone and your good to go. Remember: you already fast about 8-10 hours a day anyway based on how much sleep you get. You’ll sleep through most of the time in that fasting window. What’s a few extra hours before and after you go to bed?
Plan your meals in advance.
This saves a lot of time and relieves the need for discipline.
If you know when you’re going to eat (even roughly) it will stop you from eating and snacking whenever you are hungry. It will reduce your overeating more than you’ll realize. This ties in well with intermittent fasting.
By adding some structure you’ll gain control of your eating and should make your life easier. It doesn’t have to be super strict, just a guideline.
That should give you a good base to start with. Go get ‘em!