If You Want to Lose Weight in Your 40s, Do It Now! A Summary of Healthy Diet Methods That Will Show Results by June

[Introduction]

Before you know it, your shirt buttons feel tight. The person reflected in the mirror is gradually changing into a "middle-aged physique."

――Don't you have moments where you are startled by that realization?

In your 40s, with the daily busyness of work and family, honestly, there is no room to tackle a diet. However, your 40s might be your last chance to lose weight in a healthy way.

While raising children with my wife, who is also in a management position, I found my own health being pushed further and further back. Every time my 8-year-old and 4-year-old daughters said, "Daddy, your tummy is so soft!", I felt a slight shock.

In this article, I have summarized [Healthy Diet Methods for People in Their 40s] that use the season of June to your advantage, allowing you to feel the effects without strain. By reading this, you should be able to find tips and products that you can implement even in your busy daily life.

[Diet Section] What you need in your 40s when your metabolism drops is an "additive" diet

■ Not skipping breakfast = The starting line for building a body that loses weight

Are you living a life where you only have coffee in the morning because you have no time? Actually, that is a cause for further lowering your metabolism. It is said that the basal metabolism of people in their 40s is about 150 kcal lower on average than those in their 20s. It is important to properly replenish energy with breakfast and turn on your metabolic switch.

I recommend:

• Boiled egg + banana + miso soup

• Mackerel canned food and brown rice rice balls, etc., menus that combine protein + carbohydrates + fermented foods.

■ Tips for dinner: "Improving quality" rather than "reducing"

The key to dinner is to "pay attention to the quality of sugars and fats." Instead of fried foods or white rice, try changing to:

• Vegetable-packed soup

• Multi-grain rice

• Grilled chicken, etc., which makes it easier to prevent fat accumulation.

[Exercise Section] "Easy exercise" habits that take advantage of the June weather

■ "Home training" that you can do even when it rains is the key

June, with its rainy season, makes outdoor exercise difficult. That's why we recommend:

• 10 squats (morning and night)

• 20 seconds of planks x 2 sets

• 3 minutes of marching in place, and other "while-doing" muscle training.

Even in dual-income households where it's hard to find time for exercise, these can be incorporated while hanging laundry or brushing your teeth.

■ Turning playtime with children into exercise

In my case, "YouTube kids dance" sessions with my 4-year-old daughter and jump rope with my 8-year-old daughter make for great exercise. You can achieve family time and healthy habits in one go.

[Lifestyle Habits Edition] Sleep and stress control are directly linked to weight

■ In your 40s, "sleep quality" is everything

Lack of sleep increases the secretion of hormones that stimulate appetite. Are you staying up late looking at your smartphone?

• Bathing 90 minutes before bed (15 minutes in 40°C water)

• Putting away your smartphone before bed (reading a book if possible), etc., will help you get a deep sleep.

■ Irritation makes you gain weight!

When stress continues, a hormone called cortisol increases, making it easier to gain visceral fat. In June, your mood can easily become unstable due to environmental changes and humidity. It is also important to take time to regulate your emotions by writing in a diary or practicing breathing techniques.

[Diet Support Edition] Introduction to products & services you'll want to start right now

■ Diet tea

Popular among both men and women in their 40s, diet tea is easy to drink and easy to stick with. There are types that suppress fat absorption just by drinking them during or after meals. By simply switching my morning coffee to "Black Oolong Tea," I improved my bowel movements and my waistline became a little trimmer.

■ Protein bars

You can easily supplement your protein intake by switching your breakfast or snacks to protein bars. I especially recommend the "in Bar Protein Baked Bitter." It's satisfying and helped me reduce my snacking.

■ Online fitness

The perfect way to start in June is,

• Free fitness videos on YouTube

• Zoom-based personal lessons starting from 980 yen per month. In particular, classes that couples can join together after the children are asleep can also spark conversation.

[Summary] Because it is June, your body in your 40s can change

Dieting in your 40s is an investment in creating your 'future body.' June is a season when both temperature and humidity rise, making it easier to increase your metabolism. If you start at this time, you can expect visible changes by summer.

Even if you feel like you 'don't have time' or 'don't have the energy' right now, healthy changes will definitely come with a few adjustments and a review of your habits.

For me personally, the desire to play more energetically with my children became the driving force behind my diet.

The choices you make 'now' will change who you are 10 years from now.

List of hashtags (for note)

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