After 40 years in a woman's body physiological changes produce and maintain a slender shape becomes easy. Difficult to not only lose weight but and to maintain shape. After forty years, the reduction in the amount of female hormones estrogen and progesterone, and the closest male – androgens, which are responsible for the growth of adipose tissue in the upper part of the body parts: hands, belly, neck and face. At this time also reduces the production of leptin, a hormone that the inhibition of appetite. With age, the digestive system works slower. Physical activity of many women is poor, at this age, muscle mass also decreases, which is what the muscles are responsible for the metabolic rate.
If you take into account all of these transformations and do not change the way of eating, and a lifestyle more active, then, unfortunately, have to put up with the fullness.
Hormonal changes can also contribute to depression, this, in turn, are encouraged to make the discharge voltage with the help of food.
In Mature people over the age of 40, loss of weight, the duration is longer. Age-related changes in the body affecting almost all the organs and systems, resulting in a deterioration of the health and the stress resistance of the organism to diseases and injuries. Metabolism with age, more and more, reduce your pace, there are no problems with cholesterol, heart rhythm. Therefore, much depends on the physical form and health. Because it turns out that ladies over 40 have a better state of health than Teens, despite the natural and physiological changes in your body.
Diet for weight loss after 40 years
Every woman needs first of all to reduce calorie intake. The body for normal functioning requires less amount of energy than before due the slowdown of the metabolism. To keep the body weight enough diet of approx 1700 kcal to lose weight, the calories that are periodically reduced to 1000-1200 kcal, but before you start, you need to consult with a nutritionist.
In the first place, from the diet should exclude simple sugars, that contribute to the peaks in the levels of glucose in the blood and episodes of hunger, and, therefore, subject to the restriction of sweet, sweet drinks, jams and honey as well as products with a high degree of processing; salty snacks — a source of TRANS-fatty acids, which raise bad cholesterol and lower good and salt, and influence blood pressure.
The diet should be as varied as possible, contain a quantity of balanced protein, carbohydrates and fats, and therefore, a large amount of vitamins and minerals. Therefore, preference should be given to dishes of seafood and steamed vegetables, lean meat and fish. While diet is sometimes recommended to limit the consumption of fruit (150 g per day) and cereal products. In addition, it is very important physical activity in order to avoid the decrease of muscle mass (at least 3 times a week for an hour).
The movement allows you not only to lose weight, but also to improve the psychological state.
We must not forget also about the adequate hydration of the body: it is best to drink water, fruit teas, herbal, green in the amount of 1.5 to 2l/day. To limit coffee and strong black tea, up to 2 cups per day.
It is recommended to 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), as well as the nuts, which contain polyunsaturated fatty acids, necessary for the prevention of diseases of the cardiovascular system.
How to end a diet
A diet is considered healthy when the week of the people lose 0.5 to 1 kg, that is to say, from 2 to 4 kg per month. To avoid the effects of yo – yo, it is important to skillfully get out of the diet, which, unfortunately, most women forget. Hypocaloric diet decreases the metabolism. Most often, the day, the end of the course, a return to the previous eating habits. Then, unfortunately, the increase of weight can double. Therefore, it is important to slowly increase the calories. Therefore, the conclusion diets weight loss after 40 years old, should not imply an abrupt transition to a new way of eating, but a gradual change in the quantities of individual foods and dishes.
How to improve digestion
To maintain the proper functioning of the stomach, should adhere to regular diet. It is better to eat 4 to 5 times per day, small volume, portions every 3 to 4 hours. The last light meal 1-2 hours before you go to sleep. To help the gastrointestinal tract, it is necessary to include in the diet vegetables, fruits, cereals, which are a source of dietary fiber and milk drinks with probiotics.
When you need to refer to a dietitian
Due to the risk of development of various diseases, again, it is better to do the preventive diagnosis, it will be more wisely choose the diet to individual needs. In weight loss, especially after 40 years, it is especially important, not so much the main metabolic indices (General blood, urine, etc.) as markers of the endocrine system, especially of the female hormones.
A good nutritionist will know which tests to prescribe and how to interpret them. Therefore, if a woman, after 40 years, the decision to lose weight, it is recommended to do it with the help of an experienced nutritionist that to experiment with your own body.
Independent of weight loss, especially, too fast, without taking into account the characteristics and peculiarities of his own body, can, unfortunately, evil.
Specifics of weight loss after 40 years
The first few years of menopause, it is the best time to start to lose weight, as after a certain period of time, the more increases the risk of weight gain. If up to this point of not making any change in the life style, the possibility of having a beautiful and slender figure, he will lose. Less weight, obtained through the diet and the physical exercise has a beneficial effect in almost all organs and systems of the body. The body begins to work better mood.
Proper diet increases metabolism, reduces the level of cholesterol in the blood, increases resistance to disease. Thanks to the sport, the skin is lifted and becomes healthy, it becomes more elastic. Increases health, get more energy, feel young.