Lose weight after the age of 40, without damage to health and for a long time

That age, it is more difficult to solve the problems of the preservation of health and, as a result, the question often arises: how to maintain the weight or even reduce your without getting hurt?

Throughout life, we always change both emotionally and physiologically. And each stage of life is reflected in the ability to maintain the normal weight. The principles of reduction of weight for people of all ages essentially the same, but however, there are some features.

What we are younger, more easy to lose weight. Covered the body responds to any attempt to start a diet, in physical activity. At this age, any stressful situation often promotes weight loss, the weight gain.

But I have here crossed the age of forty years, and now the arrow of the scale is no longer moving backwards. The weight or worth, or inexorably moves up. We are aware that diets don't work. Although we are actively moving, but this is not enough. And all the stress it often leads to a weight gain. What has happened and the way to be, to maintain a normal weight? And for many, the question is, and the more serious: how to lose weight after the age of 40?

How to lose weight after the age of 40, without prejudice to the health

how to lose weight after 40

Question to lose weight after forty years is of concern to many people, for what I have tried to gather useful tips from specialized sources available on the internet. I think that not only me, but to many this information will be useful.

After 40 years in the human body to actively begin to occur hormonal changes that lead to the reduction of the speed of renewal of cells. It starts the process of aging of the organism. Or metabolic the metabolic processes of the body start slowly and if you do not change anything in your life, and especially in the power, the movement and sleep, it is the aging of the organism will be fast: weight increases rapidly and, as a result, there occur various chronic diseases of this disease such as diabetes, heart disease and joint problems.

In the set of weight after the age of 40 is most commonly affected by the change in the thyroid gland. After consultation with the endocrinologist in the case of people who started gaining weight (despite the efforts of eating healthy and moving actively) and can not in any way to reduce, often discovering the hypothyroidism. This disease is related to the slowdown of the activity of the thyroid gland, namely, the production of hormones that regulate the metabolism process of the whole organism. Normally adequate replacement therapy to aid in the solution of this problem.

About the food for those who want to lose weight after the age of 40

It is necessary to remember that the need for food, the young and the elderly of more than forty years, is very different, both in volume and amount of calories.

  • Incorporate the "bad" habit to leave on the plate of food.
  • Change the usual three times the food intake in the day to five or six and keep your total daily calories.
  • Remember, a glass of wine is 150 calories.
  • Savor the food, taking care of their chewing and the less time you need to feel satiety.
  • That at the time of each intake of food in the diet will be a vegetable or a fruit. So you do not miss out, you need to eat vegetables and fruits.
  • The main dish should be based on vegetables or legumes, and behold the flesh and the fish only as a condiment.
  • Eat more fresh fruits and vegetables – this helps to reduce the weight.
  • All the soil grains do not have the nutritional value of that integral.

As if we're not tired of hearing about the calories, but, unfortunately, without this, it is difficult to move in the reduction of weight. A simple equation: everything that we have with the food, should be used for the means of life, the rest goes in inventory. The more we move, the more calories the food that we need. And vice versa, the less we move, the less of the foods that we need. It seems that is the bar of chocolate? Only in a total of 150 kcal. But if you eat more than the required each day during the year you can improve in a 10 kg Because after 40 we have the physical activity decreases, then weight gain is inevitable. And it is at this age always have to remember about the rule: ate in excess — active labour movement.

After forty years, arises the need of keeping a food journal, the table of control of weight and volume, as well as establish which foods cause weight gain, and that helps reduce your. After all, we are all individual that helps one, to another, you can do damage. Knowing the characteristics of your body, the easier to take measures in the plan of maintenance of normal weight.

You can't avoid the feeling of hunger and at the same time should not pass. The diet, which mostly point to the existence of hunger, after the age of 40 years, are simply not acceptable. The body in this approach responds to his own way: after the transition to the regular diet, he calls to kilograms of beyond measures and set this weight as normal. Therefore, to reset the excess becomes increasingly more difficult. Our goal is to give you less, but keep the feeling of satiety.

To do this, it is necessary to arrange the power mode often, but little by little and varied. Click the power 5 or better 6 times in the day, with an interval of not more than 3.5 hours. As you can easily maintain the stability of levels of sugar in blood and to avoid the feeling of hunger and tiredness.

Many experts assert that all eaten before going to sleep, is delayed in the waist and hips. But at the same time everything that is eaten in the first half of the day, when the types of processes are found in the active phase, transforms the body. Therefore, of all those who want to maintain or regain normal weight, make sure you take the breakfast, although I don't want to.

Like to struggle with the desire to eat something tasty, but not very useful? It is not necessary to deal with it. You only have to learn how to taste or time to chew the food. Take a little bit of cake in the mouth, and a long time chew. The brain will remember it is a pleasure (and the most important for us – to feed the brain) and the second piece may not be necessary. Only here's a tip, check the second piece of trash, which is called the eye doesn't see. The cake is, but you should get. The brain understands: "it is not forbidden and you can eat, but a little later, and the end of all this". We are mocked themselves. Not banned, and was delayed.

Artificial sweeteners give the taste of the sweets, but they do not give saturation. Therefore, the feeling of hunger those products it is almost impossible to remove. Better a bit of eating sweet, but only after the main meal, which provides products with sweeteners, yes even on an empty stomach.

Include in your diet foods that contribute to fat burning. This and the pineapple, herbs, green tea, grapefruit, aguaturma and others. The rest of the products are small, but moderately, and the process of reduction of weight should move.

Products that help burn fat

the diet
  • Oatmeal – whole-grain cereals for a longer time give you a feeling of satiety that hercules . The slurry of the grains of oats has a high level of soluble fiber, therefore, is able to reduce the levels of cholesterol and lipids in the blood.
  • Eggs – eating in the morning, the boiled egg, the weight reduction is more rapid than if there is only porridge.
  • Yogurt magro contains an optimal amount of proteins and fats, is good for use in a second breakfast.
  • The apple, eaten for half an hour before meals reduces the appetite due to its fiber and pectin. As a result, a person satisfied with less food.
  • Red lean meat (beef, veal, turkey meat) – dense protein helps you maintain lean muscle mass, as long as you are active and, then, physical inactivity, and you have no fear.
  • Cinnamon – it is able to increase the levels of insulin, which in turn reduces the level of sugar in blood and cholesterol. Cinnamon can be added to smoothies, drinks, fruit salads, cakes.
  • Almonds – dense plant protein contributes to the normalization of the triglyceride.

On the water for over 40

  • Drink plenty of water.
  • Do not confuse hunger with thirst
  • Carry a water bottle with you always and everywhere
  • Try to make the water tastes better, adding the juice of the citrus and the berries.

On the traffic for those who want to lose weight after the age of 40

  • Try how you can move more. If you have a lot of sitting, then you have to get up every hour and do something in movement: addressing the house, the garden, you go up and down the staircase in the entry.
  • Do not rely on electrical appliances, which help us to alleviate the cost of the work: dishwashing, cleaning products, vacuum cleaners, etc, to Do more tasks for themselves – as you will already have that move.
  • Use a pedometer to control the amount of movement. Try to gradually increase the amount of steps per day (less than 3,000).
  • Try playing regularly in the most active of the person that you are. Note time, how many are capable of fixing the apartment, tucking the bed, go to the stop, etc

Many say that they are active in the life and they are called "electro-brooms". But it is characteristic of the body of the 40, the reality is that it does not suffice them to move, and they need loads of energy to build muscle. Because when the body ages, the natural way, then muscles will replace the fat.

Normal movement, such as walking, it really helps to health, especially those who suffer from problems with the heart, but to build muscle mass in order to reduce the weight of the exercises can't. Therefore, within the structure of the morning, the gym is necessary to include exercises with elastic band. Improving the efficiency of these classes, the regularity, the gradual increase of the load and the duration in the time. Left to grow muscles help to eliminate the waste of the layer of fat that forms with age.

On the dream for those who want to maintain your weight is normal

  • Remember that you sleep less, weigh more
  • If there is before you go to sleep, the body will be easier to deal with the remains of food and sleep will be more quiet.
  • Can't sleep without having eaten, drink a little milk.

Sleep disorders contribute to that we began to gain weight. This happens because the hormones leptin and ghrelin, designed to control the feelings of saturation and hunger, if not the dream are drawn up correctly. Leptin decreases and the person does not feel up to the saturation, ghrelin increases the feeling of hunger is always present. Often, people who have not had the dream, to choose foods more sweet and more salty. So the body tries to compensate for the lack of energy.

Tending the dream, you can be sure that the problem of the decrease of weight will be addressed easier. Because the more and better we sleep, the better go through the process of burning of fats.

After forty years of dramatic changes in the life style related to food or exercise, to anything good will not be: only fatigue and frustration. Therefore, change to a healthy lifestyle it is necessary a little to little and most importantly not to forget about the on a regular basis. This is the main secret of weight reduction after the age of 40.

The balance in the equation "how much received power, and much has been done", must be maintained for your entire life. It is necessary to choose: to make emphasis in the burning of calories, and this means increasing the number of physical exercises or emphasis on the reduction of calorie consumption, it is necessary to normalize the diet on the side of the reduction of the energy intake thanks to the composition of the products or by means of its volume. You choose.

22.08.2019