Looking for some realistic plan to lose 10 pounds within two weeks? First, you don’t need to have your head in the clouds if you think it’s a magic spell—I mentioned “I have a realistic plan”!
Early morning rush is common between us moms—alarm goes off at 5 a.m., barely anytime to prepare the breakfast, get ready, get your kids ready, drop them off at school, and set off to your office—a hell lot of tasks! How is it possible to stop, breathe, and exercise right in the morning?
Let’s walk down the lane of weight-loss problems and solutions that needs a little of your determination and “self-confidence”. Trust me, self-confidence can free you of what others think and make you stick to your plan till the end.
How Many Calories Does a Woman Need Beyond 40?
Beyond the age of 20, the daily energy expenditure declines due to decreasing muscle mass and fat-gain. As per American Council, there is a dramatic decrease of caloric needs once women cross 50. Therefore, by 20, you might be burning 2,000 calories per day; but, by above 40-50, you’d only burn 1,550 calories each day.
Apart from that, your daily caloric need depends greatly upon your activity level. However, never confuse your office strolls from office to office as equal to HIIT at the gym. Due to work stress, we feel exhausted, out of energy, and overeat – more than what we have expended.
Therefore, look before you eat!
Here is a 2-Week Master plan of How to Burn More Fat:
Learn through each line about your body mechanism and find out how you can lose weight in spite of a busy routine. Sprinkle some small changes throughout the day to return to that healthy weight without throwing off your tightly packed schedule.
It’s a two-week plan with 10 important points, to shed about 8 to 10 pounds, depending upon your efforts. It’ll also set your pace for the lasting weight-loss journey; so hold on, and move on!
1. Understand Who You Are – A Morning Person or A Night Person?
Working women must take time out for themselves either at night or in the morning. If you are a night owl, you can stretch a little, do some crunches, squat jumps, and other HIIT movements for as long as 10 minutes in the beginning. Once you are motivated, you can increase it up to 30 minutes. If you are a morning person, like I am, you can shift it to the early morning time.
Why I ask you to set a time? Basically, our mind is no less than a machine—an alarm system is fitted. When you repeat an activity on the same time every day, you mind will budge you to get up and stop being a couch potato.
2. Find That Motivating Factor
Is it your husband for whom you wish to look at your best? Is it that you wish to be a role model for your unactive-and-sitting-in-front-of-the-tv-or-their-tablett-children? Is it your weddingdress you wish to fit in again? Is it your increasing self-consciousness overpowering you whenever you are surrounded by people? Are you falling into the ditch of diseases due to being overweight?
Listen, you need to stop!
On the contrary, find out what demotivates you.
Is it the disdainful stare of smarties around the gym? Gym as if no one’s watching, confidence is attractive!
Is it that you need a motivating partner? Ask your husband, child, mother, sister, friend, or anyone who has a great a willpower.
Is it the fact that exercise isn’t a piece of cake and it gets boring? Try Zumba, aerobics, dancing, yoga, or even brisk walk (with your headphones on).
Caution: Make sure that any of the medications you are taking aren’t causing an unnecessary weight-gain and constantly demotivating you.
Just have a self-talk, search your mind, and get out of that cage.
3. Breakfast – Fat-Fight
Breakfast, undoubtedly, is the ‘most important meal’ of the day. It activates your metabolic system, it aids you to make healthier choices later, and it’s your treat time to have fats that can be burned throughout the day until lunchtime.
Are you always in a rush and skip breakfast? I know what you choose later: a fatty cheeseburger (instead of a salad), no tea break (due to heavy meal), and a late night drive thru junk food again. What happens? The late-night food remains undigested and is stored as fat. Moreover, the next morning, you are not ready to eat early morning.
What’s the solution? Have your breakfast—prepare some protein bars beforehand and carry them along, prepare a healthy lunch for yourself. If you have done a heavy breakfast, you can survive on a salad during lunch, have a light tea break, and end your day with a fat-free dinner. Never eat after 7 or 8 in the evening, keep protein bars only to satisfy your cravings!
4. Less Fat or Less Carbs
Once you reach menopause, the estrogen level decreases, which, in turn, alters your body’s ability to effectively use insulin; thus, you end up gaining weight. Therefore, it’s highly recommended to cut down the sugar intake and keep low on the carbs’ intake. It improves insulin resistance, boosts the weight-loss mechanism, and helps to keep the weight off.
Above 50, your metabolism is slow; so it’s better to only rely on healthy fats. Avoid fatty foods altogether as it will be difficult for your stomach to digest it—don’t be hard on your stomach for junkie taste.
Well, it’s irresistible? I’ll let you have a single cheat day every week to reward yourself with!
5. Quick Meals for Busy Moms
Instead of fetching sugary doughnuts and a coke from the café, replace your choices in small steps.
Whenever I am in a rush, I quickly scramble eggs and have it with turkey bacon, have a whole-wheat avocado-stuffed toast, prepare some ham-and-low-fat cheese sandwiches, toast a whole-grain frozen waffle, or stuff my lunchbox with healthy sandwiches.
When I am running out of time to prepare anything, I fetch pure Greek yogurt, a fruit, a protein bar, nuts, or whole-wheat biscuits to enjoy on the train!
Busy moms, there’s an endless range of healthy food options, we only need to practice mindful eating.
6. Challenge Yourself & Your Family
Do it with a partner, set some milestones together and lose it together. However, I’d advise you to ditch the weighing scale.
You can set simple challenges:
- Completing 10,000 steps per day.
- Park the car far away from the main door in the office.
- Take the stairs always
- Take your lunch; or you can keep some healthy meal options for days when you forget to bring along the lunch with you.
- Have snacks if you can’t stop snacking all day long. It’s also an alarm: you might be having stress that pushes you to divert your mind and eat. After all, eating tasty food always appears to solve all your problems. Nice joke, huh!
- Go for a walk after dinner. We always slug after dinnertime; just wash the dishes, clean out the mess around the house, and play around a little with your kids.
- Over the weekend, go out and play with your kids for an hour or two. It lowers stress, lowers weight-gain, boosts metabolism, and boost adrenaline level.
- Go out for sports. Want to know how to get motivated to do sports? Just let that motivation come from your little ones!
7. Dinners Are Important Too
Unable to sit and eat the breakfast calmly in the morning; but, there shouldn’t be an excuse for dinner time. Make it as the “family time” when everyone is gadget-less, free to share their day, and exchange positive energies.
When thinking of family time, family health is equally important. Don’t just prepare healthy for your weight-loss journey, but for your family as well.
Relax and eat slowly. Forget the work stress at the table. Put the fork down often to talk in between so that you are not motivated to eat excessively. Eat slowly.
You’d enjoy the connection with your family. And, healthy food will taste even better. Unfortunately, we easily forget the taste of healthy food. Just think about it the other way around, You Are Eating Healthy, You Are a Step Closer to Your Weight-Loss Goal.
8. Go Leafy Green
For quick weight-loss, there’s no excuse about having steam veggies and salads. For salads, you can cheat a little by having slightly heavy dressing.
Moreover, if you drink less water, your water-content will also get balanced out with such anti-oxidants stuffed and vitamins-sources of foods.
Leafy greens have anti-oxidants, fiber, potassium, folate, and vitamins. Veggies like broccoli, tomatoes, spinach, and garlic are superfoods due to their additional nutritional benefits.
9. What About Fruits?
They are rich sources of vitamin A, C, E, and a lot of essential minerals. Citrus fruits are immensely healthy. Grapefruit is great for weight loss. Similarly, a pinch of lemon in your bedtime green tea will make a perfect detoxifying drink.
Fiber-rich pears, potassium-rich bananas, satiating fiber-rich apples, and fat-burner grapes are far healthier options than a cheeseburger
10. Get Up, Get Moving & Workout
I understand how hectic our routine is; therefore, your workout can vary from day-to-day. Mowing the garden, washing the car, cleaning up the house, cooking in the kitchen, and much more can be done at a slightly faster pace. Or you can decide on flipping from one task to another and then back to the first one. It’s more like a time-management game, where you perform all the tasks in one go!
Too weak and exhausted to manage that stress, let’s just walk the dog, or play in the backyard with your child – badminton, basketball, volleyball. Whatever you used to enjoy at a young age. Let’s revive the memories and shed some pounds.
Start cycling instead of driving. Maybe, that’s why Chinese aren’t obese. Great food and great habits make a Great YOU!
Still can’t stay on track? Join a Zumba, Aerobics, Dance, Yoga, or Swimming Class to follow a schedule.
Bonus Tip: Never stick to a single exercise. Keep changing because your body is in habit of adapting very quickly, which slows down the weight-loss process.
Two Weeks Weight Loss Plan:
Typically, mindless eating is associated with stress. Therefore, practice mindful eating. Eat fresh, eat lightly after noon, and practice mindful eating.
When you are over 40,
- You shouldn’t stress-out your stomach.
- You should eat nutrient-rich foods
- You should restrict calorie-intake
Healthy Food Choices for Your Diet:
Throughout the day, you MUST have at least 2 cups of fruits and 2 ½ cups of vegetables. For bone health, not only calcium but vitamin-D rich foods are important. Why? Without vitamin D, your body doesn’t absorb calcium.
Milk, yogurt, leafy greens, and tofu are good sources of vitamin C. Fortified milk, eggs, and salmon are rich in vitamin D.
Increase the fiber-intake and proteins such as eggs, lean meat, poultry, soy foods, and beans. As the muscle mass starts decreasing after 20, so you need a lot of protein to stay strong and sturdy.
Strictly avoid packaged foods, processed foods, fast food, fizzy drinks, and deserts.
Why not top your unsweetened desert with some juicy, sweet fruits? Why not prefer plain water all day long—a natural detoxifier? Why not drink unsweetened tea, coffee, and most preferably green tea?
Staying busy has nothing to do with such minor changes in your food choices.
A Simple Menu for 40+ Women
- Scrambled eggs
- A slice of whole-wheat toast
- A tbsp. of almond butter
- A cup of fresh blueberries
- 3 cups of spinach leaves topping up about 3 ounces of grilled chicken
- Chopped vegetable salad (try colorful bell-peppers to add more attraction to food)
- 1/4th of Avocado
- 2 tbsp of olive oil and vinegar for dressing
- 3 ounces of grilled fish (salmon) with sweet potato
- A cup of steamed Brussels sprouts
- A pat of butter on potatoes
- A tbsp. of olive oil for dressing
There’s a room for some snacks to reach the 1,500 calorie count.
Here are a few healthy snack options:
- An apple or a banana
- An ounce of pistachios
- An ounce of dark chocolate to reward yourself.
Weight-loss is all about self-control and will power. By the age of 40, we feel exhausted and demotivated to start again. But, it’s worth it. Not only would you lose weight, you’d enjoy a healthier lifestyle – better sleep, better health, better energy, and better work outcomes!
I am curious to know how you lose or have lost weight after the age of forty. Are you adopting a healthier lifestyle, do you follow a diet, and if you do, does it work (and last)? It would be great if you could share your tips and tricks, we could all benefit from them! Good luck for you weight loss journey!!