Struggling to get back shape? Want to have more energy and stamina? There are plenty of people over 40 who wish to achieve a lean physique and enjoy better health. A balanced workout program can lower your risk of obesity, diabetes, heart disease, and insulin resistance. Not to mention help you live a full healthy life!

Here are 5 things you must do to lose weight over 40:

1.     Eliminate the Sugar

Sugar is the number one cause of obesity and disease. If you want to make solid strides in weight-loss, then that is the first thing that must change. The best way to eliminate the sugar cravings and quickly is to just go cold turkey. Main sources of sugar are Soda/pop, candy, syrups, excessive fruit consumption.

2.     No Alcohol:

First, alcohol slows the metabolism. Second, alcohol is the first thing the body tries to metabolize when you are eating and drinking. The body recognizes all alcohol as poison and it wants to process it out as quickly as possible, so it ignores carbohydrates, proteins and fats. If the carbohydrates, proteins and fats are not quickly used for energy, insulin removes them from the blood, and they are then converted into triglycerides in the liver. These triglycerides can then be stored as body fat.

3.     Total Body Workouts

Your time is limited, so maximize your results and you won’t have to live in the gym. If you perform total body workouts, at least 3-4 days of the week. When you perform resistance training workouts your body continues to burn extra calories for up to 24 hours after the workout because of an increased metabolism. Verses cardio where your metabolism will be back to normal two hours later. Cardio should also be performed 3-4 times a week, which does not have to be performed in the gym.

4.     Get Enough Rest:

Rest is just as important as nutrition and exercise. Give your body time to recover between workout sessions. Rest is one area where most people over 40 fails. The human body requires between 6-8 hours of sleep every night to fully recover from the normal day. When the body does not get enough time to recover it will slow itself down to conserve the energy it needs.

5.     Stretch Daily:

In addition to working out you will need to stretch daily. Stretching will keep you from tearing muscles, joints and tendons. Stretching also is the best way to ensure that the muscles are receiving the vital nutrients that is needed to develop lean tissue. The more lean tissue the faster your metabolism (more body fat burns). Make sure that you perform dynamic stretches prior to your workout and static stretches after. Dynamic stretches are where you lightly bounce in the stretch. Static stretches are where you hold each stretch for 30-60 seconds and never bounce.

If you follow these 5 tips you will lose weight and feel healthier.

Written by Bill Ross