This decade is a challenging time of transition for both men and women. On the one hand, you’ve reached a time of financial stability. You have probably bought a house you’ve always dreamed of, travelled the world, and raised your kids. On the other hand, fabulous 40s also come with weight problems, slow metabolism, and low bone density. That's why maintaining a consistent fitness routine is necessary if you want a strong, healthy body. It will also slow down both internal and external aging process and that is something most of us strive to. If you have determined to get back in shape and boost your mood, you’re in the right place. We, Beauty Talk, have gathered some simple yet effective tips that will help you become the best version of yourself.
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Top 12 Ways To Get The Best Body In Your 40s You Should Follow
1. Keep The Motivation Game Strong
If you want to succeed in your goal, you have to believe in it. This may come easy at first, but consistency is where most people fail. Stick to your new regime as much as you can and keep reminding yourself about your goal. Whether you want to get into shape so you can run with your children, or you’re simply not satisfied with the way you look, it’s a healthy change of a lifestyle. Whatever the reason, use it for motivation, especially during those days when you don’t feel in the mood for a workout. Even if you skip a workout once in a while, don’t beat yourself up. Also, set a milestone and reward yourself every time you reach it. Believing that you can succeed is already half the battle.
2. Diet And Exercise
In their 20s, people can feast on fast food or even miss a meal or two and still get into shape quite easily. However, metabolism in your 40s starts to slow down, and you can't get away with the same eating routine that you used to. Even if you exercise regularly, poor food choices and skipping meals will surpass your physical activity. It is the same the other way round. If you're eating healthy, but you're not physically active, you won't get far with getting in shape. That means that you need to pay equal attention to both nutrition and exercise. Make sure you don’t skip meals, especially breakfast and exercise at least three times a week. Healthy food choices will provide high-quality fuel you need while exercising. If you want to get the best body you can, you need to nourish it both inside and out.
3. Get Enough Sleep
Good-night sleep is essential for our overall health. Many glands and hormones work during the night, maintaining balance in our bodies. Sleep deprivation can cause numerous health problems, such as fatigue, depression, or cardiovascular problems . It also affects the cognitive function of your brain. You have probably noticed how tired you are in the morning when you don’t get enough sleep. That’s why it’s important to get between 6 and 8 hours of blissful sleep every night if you want to feel good and be healthy. Your body will rest and recharge itself, preparing you for all the challenges the next day has for you. If you have trouble falling asleep, make some changes in your sleeping routine. Try to go to bed at the same time every night. Don’t bring your laptop or mobile phone with you. Associate your bedroom only with sleep. Declutter and make it airy. Wash the bedding at least once every two weeks. All these little things will make a big difference.
4. Evolve Your Body Aesthetics
To be happy means to love yourself (yes, the flaws too). However, this is not always easy since we all have certain things we don’t like about ourselves. Whether it’s a prominent nose, too many wrinkles on your face or breasts that have stopped defying gravity, the list goes on. Things like these can’t be changed with a diet or exercise. They require a cosmetic procedure. To determine the right one for you, it’s important to understand the difference between cosmetic and plastic surgery since it will help you find the right surgeon to meet your needs. The main difference lies in the fact that cosmetic procedures include minimally invasive or even nonsurgical procedures. This has made them extremely popular over the years. Sure, flaws are what make us beautifully unique. But, if it affects your self-esteem in a bad way, why not change it given the opportunity? As long as the change is subtle and it makes you look and feel great, you should go for it.
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5. Don’t Neglect Strength Training
There’s a common misconception that the weight lifting will make you look like a bodybuilder. Sure, if you’re trying to lose weight, cardio should be a necessary part of your workout routine, but you should include a strength training as well. Cardiovascular exercises burn calories, increase lung capacity and decrease stress. However, muscle mass must be maintained and built, and that is achieved through strength training. Working out with weights twice or thrice a week will make your muscles strong and lean, improve your cognitive function, and your posture. Just like cardio, weight lifting lowers stress levels. Other health benefits are a lower risk of cancer, high blood pressure, cardiovascular diseases, bone loss, and Type 2 diabetes. Strong is the new sexy, and we couldn't agree more.
6. Plan, Prep, And Pack Your Meals
This may be not only the healthiest changes you can incorporate into your daily routine but probably the most cost-effective one, too. We all have busy lives and hectic schedules that force us to grab a meal from a food truck when we're in a hurry. Although there's nothing wrong in craving a cheeseburger from time to time, try to avoid fast food as much as you can. Sure, it's tasty, but it's bad for your health. It's full of salt, sugar, and fat, and it can cause numerous health issues like high levels of bad cholesterol and blood pressure. Instead, start preparing and packing your meals. Make a weekly grocery shopping list and plan your meals for the next seven days. You can pack and carry the meals with you. This way will help you save money and ensure that your meal is both delicious and nutritious.
7. Spend More Time Outside
Even though a healthy diet is the biggest part of getting in shape, you also need to be physically active every day. This does not mean that you should spend hours in the gym every single day. You should have a proper workout three times a week, and in between, go for a walk. Half an hour every day is more than enough. Why walking? First of all, you get to spend time outside. Soak up the sun’s rays and breathe in the fresh air. You’ll immediately begin to feel better. You heart will begin to beat faster, increasing the blood circulation. Every cell in your body will get a dose of fresh oxygen, which will leave your skin glowing. It is great cardio, and not only that. The fantastic thing about walking is that you don't need special clothes, only comfortable shoes or trainers. You can change the route as often as you like and it’s also a fantastic opportunity to socialize. Invite your friends to join you for a walk so you can catch up and enjoy each other’s company.
8. Drink Plenty Of Water
It's easy to understand why it's so important to stay hydrated throughout the day if you consider the fact that 60 to 70% of our body is water. Fatigue, headaches and frequent mood swing at work are just some of the signs of dehydration. In situations like these, most people would reach for a big cup of coffee or an energy drink. The truth is that it’s counterproductive. They'll lift you only for a short time and leave you feeling even worse. Drinking plenty of water will keep you fresh and energized at all times. If you're forgetful, always keep a bottle of water next to you as a reminder. It's best to drink it plain. However, if you dislike the taste, you can add a few slices of citrus fruit or few mint leaves. Ensure you drink 6 to 8 glasses of water minimum. You should drink more water during a workout since you lose a lot of it through sweat.
9. Choose Healthy Snacks
If you want a healthy and balanced diet, you need to pay the same amount of attention to your snack the way you do to your meals. There will be times when you start craving something to lift you up in between meals. No, that doesn't mean you should go straight on burritos or pizzas. Snacks are a great option for in-between meals. Choosing them wisely will provide you with enough high-quality nutrients that will boost your energy levels in the long term. Instead of crisps and chocolates, go for snacks that are high in protein. Protein bars, slices of fruit with peanut butter or a protein shake are excellent choices. They are a fantastic source of healthy natural fuel that will boost your energy levels. Another advantage is that you can carry them around with you, so you always have nutritious and delicious snacks at hand.
10. Maintain A Good Brain Function With Omega-3 Fats
You need these if you want a healthy brain. Omega-3s are responsible for communication of serotonin and dopamine are also known as happiness hormones. Studies have shown a connection between mental health and the intake of Omega-3 fatty acids . It’s also believed that these guys have a significant role in fighting Alzheimer's disease. Foods rich in Omega-3 fatty acids are oily fish, especially salmon and sardines. Since those who eat a lot of fish are less prone to depression, the message is clear. The more Omega-3 fats you take, the more serotonin you make. Consequently, the happier you’ll be. Your cognitive function will improve, as well as your focus, concentration, and performance. And that is a very important part of getting in shape, wouldn’t you agree?
11. Don't Skip Breakfast
Breakfast is undoubtedly the most essential meal of the day. If you’ve ever been in such a hurry that you didn't have time to sit down and eat your breakfast, then you probably realized how tired you feel. So tired that even the strongest coffee could lift you up. Breakfast is important because it's the initial dose of energy your body needs to start all its mechanisms. You don't have put a lot of time and effort into preparing a good breakfast. The first thing to do is to choose the right foods. Some of the best easy options include boiled eggs with green veggies, Greek yogurt, berries or overnight oats. These combinations are full of protein, fiber, and antioxidants, which are your best allies in fighting free radicals like pollution, cigarette smoke, and solar radiation. A good breakfast will provide you with enough energy to start your day on the right food and perform even the most demanding tasks with ease.
12. Complex Carbohydrates
While simple carbs like sugar, white bread, and white pasta can cause blood-sugar spikes and dips, complex carbs will do the opposite. They act as mood-stabilizers since they release sugar into your blood slowly. Complex carbohydrates also directly affect the production of serotonin. Sources of complex carbs include wholegrain bread and pasta, brown rice, beans, pulses, and oats. One of the easy yet delicious breakfast recipes includes oatmeal with fresh fruits like blueberries, strawberries, and various nuts. It will pack you up with enough energy to tackle everything that day has stored for you. They will boost your energy levels while helping you stay fit.
The 40s are a fantastic decade. To enjoy them fully, you need to be healthy and strong. You don't need to make some groundbreaking changes in your life. Sometimes a series of small alterations can have a huge impact on your lifestyle. Following these tips on how to get the best body in your 40s will help you get in shape and reap the benefits of the body you earned.
Writer: Helen Bradford is a journalism enthusiast and a health expert currently writing on behalf of Panthea clinics from Sydney. She was also a freelance writer with 4-year long experience, passionate about inspiring readers to make healthier life choices. Being a fitness and beauty enthusiast who also enjoys traveling, she mostly covers these topics in her articles.