Thread by @SandeepMall

How to get back in shape - at any age. More so if you are 40+
Most of us will hit the gym or try to start eating healthy. In most cases, this will come to an abrupt end after 2 or 3 weeks, when you get tired of eating salad, and you’re so sore you can hardly move.

Step 1 - Get your mindset right. Essentially, you need to ask yourself an important question, which is “Why?”.If your answer is a flimsy one, like “Because I want to look good”, it will only keep you going for so long. Make a mission statement. Write it down. Pin it.

Firstly,think about what your current habits towards healthy eating &exercise are costing you. Think about the emotional,physical cost & the time cost.Then, visualize and imagine what the benefits will be if you change your habits and achieve your goals. Add these to your mission

Step 2 -Get your sleep right. Being sleep deprived will be counter-productive to any steps you are taking to lose weight.Hormones like HGH,which is responsible for helping to burn fat,and Ghrelin & Leptin,which manage fullness &hunger,all need sleep time to balance and regenerate

Sleep is one activity in our 24 hour cycle which on the face has no advantage - we don't make money, socialise, reproduce, eat etc but it has survived 3.6 million years of evolution.Which means Mother Nature has it for some reason. Never compromise on it

Step 3 - A healthy eating plan is more effective than exercise for fat loss.When it comes to starting a healthy eating plan, you should make sure that what you undertake is not restrictive, is easy and is sustainable for the long-term.

It simply requires you to prepare your plate with the following foods:
½ your plate is vegetables
¼ of your plate is a healthy protein
¼ of your plate is a healthy carbohydrate
A small portion of a healthy fat
Decide ur menu for the week.

Step 4 - One of the most important things to do when you start an exercise plan is to start slowly and build up gradually. If you start too intensely, you will get sore or injured, and it will put you off of exercising. My recommendation is to start with 3-4 structured workouts

each week, combining cardio-vascular exercise &resistance work.
The cardio will help get your blood flowing and increase your cardiovascular capacity.Resistance work will increase lean muscle mass, which in turn will improve your metabolic rate and help you burn fat even at rest.

Step 5- Get your blood markers done. Visit a physician with that report. And on his advice, supplement. Most of you may need supplementation for VitD, Fish oil, multi vitamin and protein. But only with Doctors recommendation