After 40 years in a woman's body are ongoing physiological changes and to maintain a slender shape becomes, is not easy. More difficult to not only lose weight but also to maintain the original shape. After forty years, reduces the amount of female hormones – estrogen and progesterone and the male – androgens, which are responsible for the growth of adipose tissue in the upper parts of the body: arms, abdomen, neck and face. At this time also reduces the production of leptin, a hormone inhibiting appetite. With age, also the digestive system works more slowly. Physical activity of many women is poor, in this age, muscle mass also decreases, but after all it is the muscles are responsible for rate of metabolism.
If we take in consideration all these changes and change your way of eating and lifestyle more active, then, unfortunately, have to put up with the fullness.
Hormonal adjustments can also contribute to depression, this, in turn, will prompt, to discharge the tension with the food.
In adult people over 40 years, weight loss takes longer. Age-related changes in the body relate to virtually all organs and systems, thereby deteriorating state of health and ability to cope with stress the body to disease and injury. Metabolism with age, more and more, reducing their pace, we will have a problem with high cholesterol, heart rhythm. Therefore very much depends on the physical condition and health. Because it happens that women after 40 years, have better health status than in adolescence, despite the natural and physiological changes in their body.
Diet for weight loss after 40 years
Every woman should, above all, to reduce the caloric content of food. The body for the proper functioning needs a smaller amount energy than earlier due to the slowing of the metabolism. Keep the weight of the body plenty of diet approx. 1700 kcal to lose weight, diet regularly, it is necessary to reduce up to 1000-1200 kcal, but before you start, you need to consult with an expert in nutrition.
In the first place, from the diet is necessary to exclude simple sugars, that support jumps in blood glucose levels and bouts of hunger, and this means that under the restrictions they get sweets, sweet drinks, jams and honey, as well as foods with a high degree of processing; salty snacks — a source of trans-fatty acids, which increase the levels of bad cholesterol and reduce good and salt, which has an effect on blood pressure.
The diet should be varied, contain a balanced amount of protein, carbohydrates and fats, and therefore, a lot of vitamins and mineral salts. Therefore, it is necessary to give preference to dishes from fresh and steamed vegetables, lean meat and fish. While diet is sometimes recommended to limit the intake of fruits (up to 150 g a day) and cereals. In addition, physical activity is very important to prevent the decrease in muscle mass (at least 3 times a week for an hour).
The move not only will allow you to get rid of those extra pounds, but also improve the psychological state.
We should not forget about adequate hydration of the body: it is best to drink water, fruit teas, herbal, green, in the amount of 1.5-2l/day. Limit coffee, strong black tea, up to 2 cups a day.
It is recommended to reduce the intake of animal fats (butter, fatty pork), which contain saturated fatty acids, and increase the amount of vegetable oils and fatty fish (salmon, mackerel, halibut), as well as nuts, which contain polyunsaturated fatty acids which are necessary for the prevention of diseases of the cardiovascular system.
How to properly finish a diet
Diet is considered healthy when in a week a person loses from 0.5 to 1 kg, i.e. 2 – 4 kg per month. How to avoid the yo – yo effect, it is important to skillfully to get out of the diet, which, unfortunately, most women forget. GiocalOrien diet decreases the metabolism. More often than not, in that day, when over the course, many are returning to previous digestive habits. Then, unfortunately, gain weight, can double. Therefore, it is important to gradually increase the energy value of food. So, the completion of the diet for weight loss after 40 years old, should not imply a sharp transition to the new way of eating, but the gradual changes in the quantities of individual foods and meals.
How to improve digestion
To maintain the correct functioning of the stomach, it is necessary to adhere to the regular meals. Best is 4 – 5 times a day, small, in volume, in portions at intervals of 3 – 4 hours. The last light meal — in 1-2 hours before bedtime. To help the work of the digestive tract, it is worth to include in the diet vegetables, fruits, cereal products, which are a source of food fiber, and also milk drinks with probiotics.
When it is necessary to contact a dietitian
Due to the risk of the emergence of various diseases, first it is better to do preventive diagnostics, it will be more intelligently choose a diet according to individual needs. In weight loss, especially after 40 years, it is particularly important, not so much the basic metabolic indicators (total analysis of blood, urine and so on), how many brands on the endocrine system, particularly, of female hormones.
A good nutritionist will know which tests to assign and how to interpret them. So, if a woman after 40 years is the solution to lose weight, it is recommended to do it with the help of an experienced dietitian, than to experiment with your own body.
Self slimming, and in particular, too fast, regardless of the setting of the parameters and functions of your own body, can, unfortunately, harm.
Function weight loss after 40 years
In the first years of menopause, it is the best moment where it is worth it to start losing weight, because after a certain period of time, even more increases the risk of weight gain. If in the meantime not to make any changes in lifestyle, the opportunity to have a beautiful slim figure, will be irretrievably lost. Less weight, obtained due to diet and physical exercise, has a beneficial effect on almost all organs and systems in the body. The body begins to work better, lifts mood.
Proper diet increases metabolism, reduces the level of cholesterol in the blood, increases resistance to disease. Thanks to the sports activities, the skin stretches and acquires a healthy appearance, it becomes more elastic. Increases endurance, appear more energy, returns the feeling of youth.