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Sometimes, even after changing your diet and exercising regularly, you might not always see the results you hoped for. This can be especially the case if you are looking to bend over and get more toned after 40.

Losing weight can become even more difficult as you get older as your body goes through changes that can affect your daily health routines. Fortunately, there are small changes you can make to your eating and fitness habits that can help you get the results you want. Here are some easy eating habits for a leaner body after 40, and for more tips for healthier eating, don’t miss 15 Underrated Weight Loss Tips That Actually Work.

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Losing weight and building muscle are essential for bending over, and one way to do this is to make sure you are getting enough protein in your diet.

“Muscle mass tends to decrease with age,” says healthy aging expert and registered dietitian Abby Sauer, MPH, RD. “Researchers have shown that we are at risk of losing up to 8% of our muscle mass per decade from our forties and this rate picks up after 70 years.” This is important not only for our overall health and functioning, but also specifically for our goals of weight loss and a lean body.

So, to combat this muscle loss, Sauer suggests “incorporating high quality protein into your diet.”

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Orange juice
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As you get older, it’s also crucial to make sure you get enough vitamins and minerals in your diet, which will not only support your immune system and help you live a healthier life, but it can give you l energy and vitality to exercise and get the leaner body you desire.

“Make sure you get essential vitamins and minerals like vitamin C, D, B12, and zinc from foods like oranges, leafy greens, peppers, strawberries, salmon, tuna, yogurt. enriched and milk, ”says Sauer.

READ MORE: Popular Foods To Boost Immunity After 50, Dietitians Say

Preparation of healthy snack meal with chopped carrots celery hard boiled eggs apples raisins almonds and rice cakes
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“Being on the move with busy schedules makes it difficult to get healthy meals and snacks,” Sauer explains, “so try to keep healthy options on hand to avoid choosing fast food or high fat options. or in calories. “

If you’re curious about one of Sauer’s favorite take-out snacks, she says it usually goes with something like Abbott’s Ensure Max Protein shakes, “as they come in a variety of flavors with 30g. of high quality protein, plus 25 essential vitamins and minerals like vitamin C, D, B12 and zinc that can help support immune health. “

RELATED: 13 Best Protein Shake Recipes For Weight Loss

intermittent fasting
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According to Trista Best, MPH, RD, LD At Balance One Supplements, intermittent fasting can be a useful tool for people over 40 to lose weight and lead a healthy lifestyle.

“The weight loss is attributed to the decrease in food, while the immune benefits come from specific cellular processes that occur,” explains Best, “and damaged cells are more easily eliminated from the body during this time because the tube digestive can focus on this process only. because the immune system is essentially reset. “

While fasting can be a helpful tactic for some, it’s important to speak with a healthcare practitioner before you begin to make sure it’s right for your body and lifestyle.

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