You may have heard the phrase, “better late than never.” This popular saying applies to many situations, including the pursuit of a healthy lifestyle. If you’re over 40 and think it’s too late to start eating better or exercising, it’s time to rethink that mindset.
In an interview with the Daily Mail, Dr. Ruir Gray, a physician and professor at Oxford, revealed that breaking bad habits—even after the age of 40—can lead to a healthier old age. He emphasized the importance of a balanced diet rich in fruits, vegetables, nuts, legumes, whole grains, and other wholesome foods.
Dr. Gray also highlighted the dangers of processed foods, which have contributed to rising obesity rates worldwide and are linked to various health issues such as strokes, type 2 diabetes, heart disease, high blood pressure, and certain types of cancer.
Here are 12 simple tips to help you lose weight and embrace a healthier lifestyle after 40:
1. Weigh Yourself Weekly
Check your weight once a week at the same time of day. This helps you monitor progress without obsessing over daily fluctuations.
2. Combine Diet and Exercise
Pair physical activity with portion control for maximum results. A balanced approach ensures sustainable weight loss.
3. Find a Support Network
Join diet programs or connect with friends who share similar weight loss goals. Encouragement from others can make a big difference.
4. Prioritize Sleep
Ensure you’re getting enough sleep each night. Rest is crucial for weight management and overall health.
5. Sit Down for Meals
Even when you’re in a rush, take time to sit down and eat your main meals. It encourages mindful eating and better digestion.
6. Use Smaller Plates
Eating from smaller plates can create a sense of fullness and help reduce portion sizes without feeling deprived.
7. Take a Moment Before Eating
Pause for a minute before starting your meal. This helps you focus on your food and set the tone for mindful eating.
8. Slow Down and Chew
Put your utensils down between bites and chew thoroughly. Eating slowly promotes better digestion and satiety.
9. Avoid Distractions During Meals
Don’t read or watch TV while eating. This can lead to mindless overeating and leave you feeling unsatisfied.
10. Reduce Sitting Time
Limit the time you spend sitting during the day. If you work at a desk, take regular breaks to move around. At home, stand while making phone calls or watching TV.
11. Eat More Purple Foods
Purple foods, such as blueberries, eggplants, red cabbage, and grapes, are rich in polyphenols, which are associated with a longer, healthier life. Add them to your diet for extra benefits.
12. Reward Yourself Without Food
Celebrate your progress with non-food rewards, such as a new book, a relaxing bath, or a fun activity.
Adopting these habits can make a significant difference in your health and well-being after 40. Remember, it’s never too late to start living a healthier life!
