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How to Lose Weight After 40: Tips for Women
30.04.2024 02:30
Updated: 12.05.2024 23:58
The way to quickly and effectively lose weight after 40 years is not only in the correct composition of the diet and regular physical activity, but also in consistency, persistence and motivation to lose weight.
The diet for women over 40 involves eliminating animal fats and sugars. Food intake should be regular and in small quantities.
How to Speed Up Metabolism and Lose Weight After 40
A woman over 40 does not necessarily have to say goodbye to her slim figure, even if the metabolic rate at this age is lower than a few years earlier. Pregnancy and childbirth often leave behind a few extra pounds and excess fat in the abdomen, hips and buttocks.
In addition, fatigue, loss of energy, and often problems with sleep or concentration appear. Many daily obligations limit the time you can devote to yourself.
However, successful weight loss after 40 is still possible, but it requires much more attention, motivation and persistence in achieving the goal.
1. Start your day with breakfast and eat up to 4-5 times a day with an interval of 2-3 hours between them so that the incoming energy is evenly distributed throughout the day;
2. Choose foods with a low to medium glycemic index to avoid blood sugar fluctuations and sudden feelings of hunger;
3. Plan your meals for the next day. This will help you lose weight in a short time, distribute your energy evenly throughout the day, and prevent night and evening snacking;
4. Avoid sweet snacks, which provide a significant amount of calories in small portions, have a high glycemic index and, in addition, stimulate appetite.
5. Avoid foods high in fat, salt and artificial additives;
6. Use your free time to do your favorite sports. Your motivation is a beautiful figure and excellent health.
What prevents you from losing weight after 40
The main reason why losing weight after 40 becomes increasingly difficult is that your metabolism slows down with each passing year. This makes it harder to burn calories. You also lose muscle mass as you age (muscle burns faster than fat).
Additionally, the drop in estrogen levels during menopause (which can begin in your 40s) can cause insulin sensitivity, making it harder for your body to control your blood sugar levels.
If your blood sugar levels are constantly rising and falling, it can increase cravings for unhealthy snacks.
How to make a diet to lose weight quickly after 40
A weight loss diet for a woman over 40 should have a health-promoting effect and include foods from different food groups.
There is no universal product that will provide the body with all the vitamins and minerals.
The diet should include vitamins and minerals, complex carbohydrates, and fiber.
According to the recommendations of the World Health Organization (WHO), we should eat 400 grams of vegetables daily. This allows us to satisfy the body's need for minerals and vitamins, as well as fiber, which improves the functioning of the digestive system and reduces cholesterol levels.
In addition to vegetables, you should eat whole grain products (cereals, bran, oatmeal), fish, poultry, nuts and dried fruits, healthy vegetable fats. Fruits that do not contain a lot of sugar (apples, plums, apricots, blueberries, raspberries, blackberries) are also recommended. Animal fats, confectionery, sausages, fatty meat and highly processed foods should disappear from the diet. You should also limit sweet drinks, salty snacks, give up alcohol and fast food.
A balanced diet is not everything, although it is the basis for success. One of the biggest mistakes many people make is lack of physical activity.
In the daily rush, torn between work and household responsibilities, we often forget about the importance of movement and how important it is in reducing body weight. It is worth remembering this, because physical activity not only allows you to maintain good shape and improve your well-being, but also affects the body's immunity.
Exercise, swimming, the gym, walking, Nordic walking — there are many ways to move more often. Choose activities that make you happy. According to WHO recommendations, 30 minutes of movement a day is enough to stay in shape, as well as speed up fat burning and lose extra pounds.
What else should you take care of?
In addition to diet and exercise recommendations, it is also important to get enough sleep. Lack of sleep, unfortunately, contributes to us reaching for sugary and unhealthy snacks more often, as well as feeling excessively hungry. To compensate for the lack of sleep, the body requires something to give it energy.
Most often in such a situation we choose a sweet snack, which causes a sudden surge of sugar in the blood and a temporary surge of energy. However, the sugar quickly drops, and we again feel tired and lethargic.
In such a situation, it is much more useful to choose products rich in complex carbohydrates and fiber, which will give us energy for a longer time and will not lead to jumps in sugar levels. It is also necessary to monitor the amount of water you drink, which also improves the functioning of the body. Two liters a day is the minimum that allows you to fully satisfy the body's needs.
Earlier we talked about at what age children can be given coffee .
