Women over 40 years of age especially often have to deal with the problem of excess weight.
It is at this age that the metabolic processes in a woman's body begin to slow down. The question arises: how to deal with this excess weight?
The secret to a slim body at this age is to reduce the caloric content of your daily diet, said Yulia Arkhipova .
In order to maintain her current weight, a woman aged 40-45 years needs to eat up to 2000 kcal per day.
And if there is a need to lose excess weight that has appeared on the body, then the caloric content of the products consumed daily should be reduced to 1500-1600 kcal.
The diet in this case should look like this:
Breakfast
Oatmeal with fruits + egg
50g (dry product) of oatmeal. It is better to pour boiling water over the flakes and leave for a few minutes.
Complex carbohydrates are the best way to start your day!
They must be present when the body has woken up, when all metabolic processes are running at full capacity, when there is a long day ahead and energy is needed.
Oat flakes should be selected based on the cooking time of at least 7-8 minutes. They should also not be ground.
You can add products containing simple sugars to oatmeal.
These can be simple seasonal fruits: peaches, apples, pears, etc., and in winter there can be frozen berries, which, thanks to modern technology, allow you to preserve all the useful substances.
Egg. Firstly, egg white is easily digestible.
Secondly, egg yolk is a storehouse of vitamins and minerals. It contains almost the entire periodic table.
If the egg is boiled, then one, if fried, then you can add another protein of the second egg.
First snack
Cottage cheese with fruits and honey.
Simple carbohydrates - chopped fruits or berries
Honey. A teaspoon for those who like it sweeter.
If there is a physical workout on this day, then the first snack can be replaced with lunch, thus the calorie content will be higher.
Dinner
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Buckwheat + chicken breast + vegetables
50g buckwheat (dry product)
Chicken breast in kefir sauce with mustard - 120g (baked for 30 minutes at 180 degrees).
Vegetable salad made from fresh vegetables: tomatoes, cucumbers, leafy greens - everything that can be bought in any supermarket. 150-200g
Lunch is the time when you need to include vegetables and extra fiber.
Second snack
Vegetable salad with canned tuna
Canned Tuna Salad:
- 1 layer – leafy greens (Iceberg lettuce)
- 2 layer – 150g tuna
- 3rd layer – fresh cucumbers and tomatoes
- 4th layer – bell pepper
- 5th layer – onions (green) to taste
Season with olive oil and lemon juice (you can add your own spices)
Tuna is an excellent source of protein, vegetables are a source of fiber, vitamins and minerals.
The second snack is the time when you need to move away from carbohydrates, gradually reducing their quantity from morning to evening.
Dinner
Fish with vegetables
White fish, baked. 150g
Vegetables – 150-250g, seasoned with 1 tsp. olive or other vegetable oil.
There is a lot of debate these days about whether or not to eat carbohydrates in the evening.
But in fact, there are confirmed studies that say that carbohydrates eaten in the evening do not interfere with your figure.
And yet, you need to understand that evening carbohydrates relax you.
The level of physical activity decreases in the evening, so dinner should contain protein.
Before bed (30-40 minutes)
Fermented milk product
Kefir. 200-250 ml. Or regular classic yogurt without additives.
Or cottage cheese – 5% 150g.
This is the calorie content of foods you need to stick to if you want to lose weight after 40 years.
But it is necessary to understand that you cannot squeeze yourself into rigid frames. You need to eat healthy, tasty, nutritious food.
Everything that was suggested in the article was prepared in literally 30 minutes.
The main thing is to set aside this time for yourself on a regular basis and stick to your diet. And then the problem of excess weight will leave the woman forever!
Earlier we wrote about how to make a vegetable salad tastier.
Expert: Arkhipova Julia
