How to lose weight after 45: four main rules

UK MD Nighat Arif thinks this mission is achievable – you just need to know four simple rules and follow them strictly.

Do you think the magic of buckwheat or a “no fat” diet will save you? Nighat thinks this is a big mistake. “If you give up certain products altogether after age 50, you’ll lose the resources your body needs,” she says.

Arif advises to pay attention to the amount of protein consumed – it should be enough to preserve muscle tissue, as it is one of the main consumers of energy we get from food. The doctor recommends eating less red meat, while favoring chicken and turkey.

You also need to make sure that healthy fats, found in nuts and soy products, don’t disappear from the diet. It is they, explains the specialist in women’s health, which allow the normal functioning of the cardiovascular system to be maintained.

This does not mean that you have to go to the gym every day – on the contrary, Arif admits that he hates the word “exercise” and very rarely uses it when talking with patients. According to Nighat, you need to choose physical activities that bring joy – this will ensure that you won’t stop exercising in a few weeks, but will make physical education an integral part of your life.

The doctor also advises to be as active as possible during the day: walk on the stairs, ignoring the elevator, raise your legs several times while sitting at the table, take a walk, leaving one stop earlier. In other words, use every movement opportunity you see – and you will soon notice the result.

First of all, you should give up alcohol: there are now many studies that prove the link between alcohol consumption and the appearance of extra pounds. Beer, wine, whiskey – these are all extra calories, which, moreover, are “empty” and do not contain useful trace elements.

In addition, under the influence of strong drinks, we very often overeat. The fact is that alcohol stimulates the parts of the brain responsible for the feeling of satiety – as a result, the appetite worsens, and the person ceases to control the amount of food taken.

That doesn’t mean you can’t drink at all: a few glasses of good wine won’t hurt. Remember that from now on this is the bar after which you must stop.

According to studies, eight out of 10 people show symptoms of compulsive eating: very often, we eat to cope with fatigue, grief or anger. Therefore, it is very important to maintain mental balance – this will help you not to throw everything into your mouth to cope with negative emotions. Meditate, study breathing practices, consult a psychotherapist, all this will allow you to reconnect with your body and never use chocolate or ice cream to comfort you.