After 40 years in a woman's body will experience physiological changes and keep the slim shape becomes not only. More difficult to not only lose weight, but to maintain the previous figure. After forty years, decreases the amount of female hormones – estrogen and progesterone and more get male – androgens, which are responsible for the growth of the adipose tissue in the upper part of the body: arms, abdomen, neck and face. In this time it also reduces the production of leptin, a hormone inhibiting appetite. With age, the digestive system works more slowly. The physical activity of many women leaves much to be desired, at this age, muscle mass also decreases, and because the muscles are responsible for the metabolism rate.
If we take into account all of these metamorphosis and do not change the way of nutrition and a more active lifestyle, then, unfortunately, have to live with fullness.
Hormonal regulation can also contribute to depression, is, in turn, encourages you to make the drain voltage with the food.
Mature men over the age of 40 years, weight loss lasts longer. Age-related changes in the body affecting almost all the organs and systems, with a consequent deterioration of health, and stress resistance of the body to disease and injury. The metabolism with age, more and more, reduces the rhythm, it appears the problem with the high cholesterol, and heart rhythm. So much depends on the physical form and health. Why is it so that women after age 40 have a better state of health, that in adolescence, despite the natural and physiological changes in their body.
Diet for weight loss after 40 years
Every woman must, first of all, reduce the calorie content of the food. The body for the normal operation needs less energy than before because of a slowdown of the metabolism. To maintain the body's weight is enough diet of ca. 1700 calories to lose weight, calories periodically must be reduced to 1000-1200 kcal, but before you start, you need to consult a nutritionist.
In the first place, from the diet should be deleted, simple sugars, which contribute to the level of glucose in the blood and attacks of hunger, and then under the limit to get desserts, drinks, pastries, jams and honey, but also products with a high degree of processing; savoury snacks — a source of trans fats, which increase levels of bad cholesterol and reduce the good, and the salt, which has an effect on blood pressure.
The diet must be more varied, contain balanced amount of proteins, carbohydrates and fats, and as a result, a lot of vitamins and minerals. Therefore, it is necessary to give preference to fresh and stewed vegetables, lean meat and fish. When the diet is sometimes it is recommended to limit the consumption of fruit (up to 150 grams per day) and grain products. Also, it is very important to physical activity, to prevent muscle mass (at least 3 times a week for an hour).
The movement not only allows you to lose excess weight, but also to improve the psychological state.
Also, don't forget adequate hydration of the body: it is better to drink water, tea, fruit, herbal, green in the amount of 1.5-2l/day. Limit coffee and strong black tea, up to 2 cups per day.
It is recommended that you reduce the consumption of animal fats (butter, pork fat), which contain saturated fatty acids and increase the amount of vegetable oils and fatty fish (salmon, mackerel, halibut), but also nuts, which contain polyunsaturated fatty acids, essential for the prevention of cardiovascular disease.
How to successfully complete the diet
The diet is considered to be healthy, when for a week the man will lose 0.5 to 1 kg, i.e. 2 to 4 kg in a month. To avoid the yo – yo effect, it is important to skillfully exit from the diet, which, unfortunately, most women forget. A low-calorie diet decreases the metabolism. Often, in that day, when he finishes the course, many going back to previous eating habits. Then, unfortunately, the weight gain can be doubly. Therefore, it is important to gradually increase the energy value of foods. In this way, the completion of the diet for weight loss after 40 years old, should not imply an abrupt transition to a new way of eating, but the gradual change in the quantities of the individual products and dishes.
How to improve digestion
To maintain proper functioning of the stomach, should follow the regular feeding. Better to have a 4 – 5 times a day, small in terms of volume portions with an interval of 3 – 4 hours. The last light meal — 1-2 hours before bedtime. For assistance in the gastro – intestinal tract, it is worth to include in the diet of vegetables, fruits, products of cereals, which are a source of dietary fiber and milk drinks with probiotics.
When it is necessary to refer to a dietitian
Due to the risk of the development of different diseases, first it is better to do the prevention, diagnosis, this allows more of choosing properly the diet to individual needs. To lose weight, especially after the age of 40, are particularly important not so much for the main metabolic rates (in the common analysis of blood, urine, etc.), the number of markers of the endocrine system, the tail, the female hormones.
A good nutritionist will know which exams to assign and how to interpret them. In this way, if a woman after 40 years, the decision to lose weight, it is recommended that you do so with the help of an expert nutritionist, to experiment with your own body.
Independent slimming, above all, too fast, without taking into account the parameters and characteristics of your body, it can, unfortunately, hurt people.
Features of weight loss after 40 years
The first years of menopause, this is the best time, when it is worth to start losing weight, because after the expiration of a certain period of time, the more increases the risk of weight gain. If up to this moment will not engage in any lifestyle change, the opportunity to have a beautiful slender figure, you will be hopelessly lost. Less weight, due to diet and physical exercise, has a beneficial effect on almost all organs and systems of the body. The body begins to function better, it lifts the mood.
The proper diet increases metabolism, reduces the level of cholesterol in the blood, improves resistance to diseases. Thanks to sports pursuits, the skin is tightened and a healthy appearance, it becomes more elastic. It also increases the operation, it appears more energy, restores a feeling of youth.