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Figure at any age: how to successfully lose weight after 40?

  • 4:00 AM

Many things come with age: an understanding of who you are, new opportunities, the ability to understand people better… And sometimes the need to buy clothes in a bigger size. After 35-40 years (and even earlier for some), the kilograms become easier and getting rid of them is increasingly difficult. Due to the slowing of the metabolism, the body burns 300 calories less than in 20 years! And because of the decrease in estrogen levels, it becomes more difficult to monitor blood sugar levels. So it turns out that the figure loses its old contours. But you can return it!

1. Remember the Golden Rules of Weight Loss

Yes, many things change with age, but some principles remain the same.

  • You need to eat less. If before your diet “weighed” 2000 calories, now 1500 is enough.
  • You should not lose more than one kilogram per week. It will be convenient for the body and for you – more time to form good habits.
  • Don’t skip meals. If the body does not have breakfast or dinner, just in case, it will leave behind calories that it was going to burn. Moreover, the sugar level increases and you have to snack on unhealthy sweet foods.

2. Monitor food composition

If you don’t eat too many carbohydrates, especially harmful carbohydrates, it will be easier to maintain a normal sugar level. It is important to eat proteins, the transformation of which consumes a lot of energy. Here’s what should be in the diet:

  • vegetables and fruits – half of the meal. They are rich in water and dietary fiber, so they will take up space in the stomach and will not allow you to eat much excess;
  • protein. A portion of meat, fish or eggs – the size of a palm;
  • slow carbohydrates – cereals, beans, starches like potatoes;
  • healthy fats – 7-10 grams per meal. For example, a teaspoon of olive oil, a quarter of an avocado, a handful of walnuts.

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3. Eat less and more often

Increased insulin resistance (in other words, sugar levels) leads to you feeling hungry more often. Divide your meal into three large and two small meals to reduce your cravings.

4. Moderate your cravings

Can’t eat burgers and stay slim anymore? But that doesn’t mean you have to give them up! Eat as much as necessary to experience pleasure. You don’t have to eat the whole bag of chips. And also do not abuse alcohol, which also contains calories.

5. Move more

A single diet to lose weight is not enough, especially if you are already in your forties. You have to exercise too! The recommended half hour of activity per day is the minimum you should do. And this time does not include hiking. Discuss the training program with specialists.

Source: The Voice Mag

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