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Losing weight as you get older: This is how the kilos fall off when you're over 40

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  • Losing weight after 40: Where do I start?
  • How do I lose weight after 40?
  • Why is it harder to lose weight after 40?
  • What are the risks if I want to lose weight after 40?
  • How do I achieve long-term success over 40?
  • Conclusion: Age is just a number

The Christmas days are over and with it (hopefully) the big cookie eating. In other words: Now you can train again. But have you now cracked the 40 mark and are taking things a little easier? We can understand that well. Nevertheless, with a little effort and the right advice, you can get back into the shape you want. How it works? We’ll explain this to you together with our fitness expert Pere Jacobs, who at 40 is in the shape of his life.

Losing weight after 40: Where do I start?

First of all, don’t rush anything. Personal coach Pere Jacobs has trained many men over 40 and knows that the most important thing is to have a clear plan. “Now the indicators environment, training plan and motivation play an important role. You have to ask yourself how you can integrate your training into your everyday life, because of course it looks different than it did in your early 20s.” But what exactly should such a plan look like?

“Your training has to be like an appointment, it doesn’t work any other way,” explains Pere. “Nothing works overnight. When you’re 40 years old, you’ve already seen so much in life and you know how things work.” So give yourself the time to start training properly. And ask yourself the right questions at the beginning: “Why do you want this and what is your goal? Be patient with yourself and give yourself six months of time. You need a starting signal. Be honest with yourself and document where you are you are at the moment. After that, you can document your progress once a month and when half the year is over, you set yourself new goals for the next six months.”

You see, it’s no longer about losing as much weight as possible in a short period of time. Think about your health and long-term success. All you need when you’re over 40 is the right planning.

How do I lose weight after 40?

It’s a common misconception that you can achieve long-term weight loss results with a little cardio training. The problem? Your results will not be sustainable. “It’s an interaction. If you want to lose weight, you have to burn calories and you burn them more active muscles. This means that you have to build basic muscles, and high quality ones, that increase your basal metabolic rate, which means you automatically burn more calories. But it takes 2-3 months for this process to start. Then the amount of calories you burn increases and then you start burning fat through your muscles.”

In concrete terms, this means that you should complete at least 2 units of strength training per week, preferably even 3. You know best how much time you can devote. The professional’s tip: “Try to add in a third session that you really enjoy. Be it a new sport or a training session with your family or a friend.”

Why is it harder to lose weight after 40?

Quite simply, you get older and change along with your body. Above all, the “why” has fundamentally changed. “A 20-year-old has time and probably trains to look good and draw attention to himself. A 40-year-old, on the other hand, should train primarily for his health,” says the fitness professional. But Pere sees everyday changes as a point of contact far more than the physical ones.

“Yes, your metabolism slows down the older you get. But you can’t ignore the environment. The older you get, the less you train. The less you train, the slower your metabolism becomes. But if you’re a 20-year-old, If you compare a year-old who doesn’t train at all with a 40-year-old who is full of juice, the 40-year-old will definitely have better values.” The big difference is the time factor. Therefore, Pere’s appeal is to structure your everyday training routine sensibly.

Even at 40 you can still be in the shape of your life, Coach Pere is the best proof:

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“Sure, as a 20-year-old you have more time, better testosterone levels and you simply regenerate faster. But as a 40-year-old you are much more advanced in your head and can compensate for these things.” And even more. The big advantage in older age is the quality of the muscles. “An older man can definitely achieve higher quality core muscles through good training. All you need is a good plan and the right timing. The quality of a 40-year-old will always be better.” Brand: The higher the quality of your muscles, the healthier you are and the easier it is for you to lose weight.

What are the risks if I want to lose weight after 40?

Take time for your goals. Losing a lot of weight in a short period of time does not bring long-term success and also has a bad effect on your health. Often it has to do with the amount of food, reports Pere: “Most people are overweight because they eat too much. If these people accelerate from 0 to 100, they of course burn a lot more than before and are therefore more hungry. The diet However, the amount should remain the same (we assume a healthy diet).” So the problem is: If you burn more, you also want to eat more. And it’s important to stay disciplined.

What should you eat? “You can eat as many vegetables as you want,” advises the 40-year-old. But things get really tricky when it comes to protein intake. Your goal should always be to fully cover your daily protein requirements. You can find even more nutrition tips here.

How do I achieve long-term success over 40?

To answer this question, our expert lists 4 indicators: “Planning, long-term focus, setting goals, looking at the environment.” Your training must be 100 percent compatible with your everyday life. So what do you do if you have to look after the children, for example? “Get some fresh air,” advises Pere. “When we drive to the playground together, I usually run alongside. While the kids are having fun, I do push-ups or squats.” This turns your training into a family adventure.

Pere is 40 years old and in the shape of his life. Mentally as well as physically. Growing older has brought even more structure into his life. He hasn’t bench pressed 120 kg for a long time. Continuous, healthy training is the key to success. “I am firmly convinced that you can still fire 40 properly.”

Conclusion: Age is just a number

Take the time and come up with a plan that fits into your life. If you manage to keep at it, you will gradually get closer to your desired weight. Fast weight loss programs are a thing of the past, we want you to grow old healthily and still look really good.

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