After 40 years in a woman's body, the physiological changes that occur, and in order to maintain the slim design, making it easy to. Difficult to not only lose weight but and to maintain shape. At forty years of age, with a reduced amount of the female hormones estrogen and progesterone, and several that are coming to the male androgens, which are responsible for the growth of the adipose tissue in the upper parts of the body: arms, abdomen, neck, and face. In the meantime, it also reduces the production of leptin, a hormone that can inhibit appetite. With age, your digestive system is functioning at a slower pace. However, physical activity is the a lot of women is bad, at that age muscle mass also decreases, which is what makes the muscles that are responsible for the metabolic rate.
If we take into account all of these changes and do not change the way of eating and a lifestyle that is more active, but then, unfortunately, have to put up with the fullness.
Hormonal changes can also contribute to depression, and that it is driven by the order of the discharge voltage with the aid of a food.
In Mature people over 40, weight loss will take longer. Age changes in the body affecting almost all the organs and systems, deteriorating health, and stress resistance of the organism to the disease or injury. The metabolism of the age, more and more, the lower the rate, there is a problem with cholesterol, the rhythm of the heart. So much depends on the physical form and health. As it so happens, that a woman over 40 having a better health status than the Junior, in spite of the physical and physiological changes in your body.
Diet for weight loss after 40 years
Every woman should first of all reduce the intake of calories. The body for the normal functioning of requires a less amount of power than before, due to the slowdown of the metabolism. To maintain weight enough to diet for approx. 1700 kcal in order to lose weight, the calories, and occasionally has to be reduced to 1000-1200 kcal, but before you get started, you need to consult with a nutritionist.
First and foremost, in the diet should also exclude simple sugars that can contribute to a spike in the level of glucose in the blood, and the attacks of hunger, and, therefore, fall within the limits sweets, sugary beverages, jams and honey, as well as products with a high degree of processing; salty — a source of TRANS-fatty acids, which is caused by the bad cholesterol and lower the good, and the salt, which affects blood pressure.
The diet should be as varied as possible, it contains a balanced amount of protein, carbohydrates, and fats, and this is why so many of the vitamins and mineral salts. Therefore, it is necessary to give preference to the dishes of raw and cooked vegetables, lean meats, and fish. While diet is sometimes recommended to limit the consumption of fruit (150 g per day) and cereal products. In addition to this, it is very important to physical activity in order to prevent the decline in muscle mass (at least 3 times a week for an hour).
The movement allows you to not only lose weight but also to improve the psychological state.
Don't forget to also be on the adequate hydration of the body and this is the best way to drink water, fruit teas, herbal, green, in the amount of 1,5-2 l/day. To limit coffee and strong black tea, up to 2 cups of coffee per day.
It is advisable to reduce the intake of animal fats (butter, fatty pork), which contain saturated fatty acids and an increase in the quantity 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 heart and the circulatory system.
How to end a diet
A diet is considered healthy when it is in a week and people lose 0.5 to 1 kg), from 2 to 4 kg in a month. In order to avoid the effects of yo – yo, it is very important to cleverly get out of the diet, which is, unfortunately, the majority of women to forget about it. Hypocaloric diet decreases the metabolism. Most often, day to day, at the end of the course, return to your old eating habits. But then, unfortunately, weight gain can be a double. Therefore, it is important to gradually increase calories. Thus, the conclusion of a diet of loss of weight at 40 years of age, it should not result in a sudden transition to a new way of eating, but a gradual change in the quantities of individual foods and meals.
How you can improve your digestion
To maintain the proper functioning of the stomach, I would have to stick to a regular diet. Therefore, it is best to eat 4 – 5 times a day, small in volume, the parts of every 3 to 4 hours. The last light meal 1-2 hours before going to bed. To aid the digestive system, it is necessary to include in the diet of vegetables, fruits, and cereals, are a source of dietary fiber and a milk drink with probiotics.
When you are asked to contact the dietitian
Due to the risk of developing a variety of diseases, but it is better to do preventive screening, you will be more wise to choose the diet to individual needs. To lose weight, especially after 40 years, it is of particular importance, not so much as the main metabolic indices (General blood, urine, etc.). as markers of the endocrine system, in particular, the female hormone.
A good diet will know which tests to prescribe, and how to interpret them. So, if there is a woman around 40 years ago, the decision to lose weight, it is recommended that this is done with the help of an experienced nutritionist, like to experiment with your own body.
Independent of weight loss, especially quickly, without taking into account the characteristics and the peculiarities of your body, it can, unfortunately, harm.
Specifics of weight loss after 40 years
The first few years of menopause, it is the best moment to start to lose weight, because it is, after a certain period of time, the more it increases the risk of weight gain. If, up to this point, there won't be any change in the way of life, a chance to have a beautiful slender physique, would be lost. The less weight gained by diet, and physical exercise has a beneficial effect on almost all organs and systems of the human body. The body begins to work with a better mood.
Proper diet increases metabolism, reduces the level of cholesterol in your blood, increasing resistance to disease. Thank you for the sport, the skin is lifted and becomes healthy, it becomes more and more elastic. To increase their health, get more energy, feel young.