With age, it is easier to gain kilograms than to lose them. What is behind this and how to start losing weight correctly, how to change your lifestyle, the article tells.
Extra pounds
The age of 40 is an important milestone in a woman's life. Metabolism slows down, hormonal levels decrease, and some women experience their first health complications.
With the onset of menopause, kilograms settle on the waist, hips, buttocks. Whether a woman played sports or was rather passive also plays a significant role.
To lose weight after forty, you need to regulate your energy expenditure, adjust your diet, and add regular physical activity.
As you age, belly fat accumulates, increasing your risk of diabetes or atherosclerosis.
Metabolism slows down by the age of 30.
The most common mistake at the first signs of weight gain is to try to drastically reduce your diet without thinking about the composition.
In reality, a poor diet causes loss of muscle mass and slows down metabolism.
The solution is not to drastically reduce your consumption, but to monitor the quality of your diet and stay in shape.
The influence of hormones
Shortly before menopause, estrogen levels in the blood decrease. The result is a loss of muscle mass and a slower metabolism.
In addition, loss of estrogen leads to accumulation of fat in the torso area, which is associated with the development of heart disease.
What else harms the waist after forty years:
• experiments with diets;
• lack of movement;
• fatigue or laziness;
• stress;
• genetics;
• increased appetite for unhealthy food.
Harm from extra pounds
Some health problems often associated with weight gain in your forties include:
• thinning of bones;
• thyroid disease;
• mental health problems;
• cardiovascular diseases.
10 tips to change your lifestyle
Start your day with breakfast
A morning meal will fill you up, properly start your digestion and metabolism. You just need to choose the right menu.
Instead of white buns with jam, whole grain cereals, high-quality proteins, healthy fats, fruits or vegetables are recommended.
You can make homemade muesli with yogurt, fatty porridge or scrambled eggs. This menu will prevent overeating during lunch, and small portions of food throughout the day will provide variety.
Buy the necessary products
A simple diet of whole grains, legumes, lean meats, eggs, vegetables, fruits, nuts, seeds and other healthy fats is recommended.
All the necessary nutrients can be obtained through a balanced diet consisting of our traditional local products.
Sausages, pates, sweets and salty chips will bring nothing but kilograms, so it is better to forget about semi-finished products and industrially processed products.
Eat regularly
Fractional nutrition saves from hunger and ensures a stable amount of sugar in the blood. It is recommended to divide the daily diet into 5-6 portions.
Eliminate the most harmful products
Frying and deep-frying are unhealthy at any age, so it is recommended to stew, bake and grill without adding fat.
Beware of evening indigestion
You can't eat anything fatty or sweet before bed. Heavy food interferes with falling asleep and causes stomach problems.
Solve alcohol problems
To lose weight after forty, it is recommended to remember that alcohol increases appetite and cravings for unhealthy foods such as roasted nuts, salted potato chips and fast food.
Get enough sleep
Not sleeping increases the level of stress hormones in the body, and as a protective reaction, the body accumulates fat. It is recommended to go to bed early and sleep for at least 8 hours.
Lack of sleep increases the risk of diabetes and obesity. This is because a tired body has a much harder time regulating glucose, which leads to insulin resistance and gradual weight gain.
Check your thyroid
After forty years, problems with the thyroid gland increase sharply.
When thyroid function decreases, the body's ability to get rid of excess fat and lose weight is impaired.
Therefore, it is necessary to attend regular check-ups and regulate your lifestyle.
Move more
After 30 years, the female body loses muscle mass and replaces it with a layer of fat. Physical activity promotes fat burning and helps increase muscle mass.
You don't have to start running or lifting weights at the gym right away. You can start with walking or cycling.
Proper exercise not only restores muscle mass and activates metabolism, but also helps keep bones strong and healthy.
Believe that everything will work out
The power of thoughts works wonders, so you need to believe in success. Then any woman who changes her diet and starts exercising regularly will get her body back in shape and will feel great.
Previously we wrote about how to stop eating at night .
Expert: Elena Gutyro
