After 40 years in a woman's body will produce physiological changes and to maintain a form that is not simple. The most difficult is to not only lose weight, but keep the same shape. After forty years, decreases the amount of female hormones estrogen and progesterone, and more and more comes to male – androgens, which are responsible for the growth of adipose tissue in the upper parts of the body: hands, stomach, neck and face. It also reduces the production of leptin, a hormone inhibiting appetite. With age, the digestive system works more slowly. The physical activity of a lot of women leaves something to be desired, at this age, muscle mass is also decreasing, and it is the muscles responsible for rate of metabolism.
If you take into account all these metamorphoses, and do not change the method of feeding and a more active lifestyle, so, unfortunately, have to live with fullness.
Hormonal adjustments can also contribute to depression, which, in turn, encourages them to make the discharge voltage with the help of the food.
Among adults aged more than 40 years, slimming lasts longer. The age-related changes in the body affect almost all organs and systems, resulting in the deterioration of health and the body to adapt to the illness and injury. The metabolism of the age, more and more, reduced his pace, appears to be the problem with high cholesterol, and heart rate. Therefore, much depends on physical fitness and health. Indeed, it happens that women after age 40 have a better state of health than to adolescence, in spite of the natural sciences and the physiological changes in their body.
Diet for weight loss after 40 years old
Any woman should, above all, to reduce the calories of food. The organization for the normal operation needs less energy than before due to a slowing of the metabolism. To keep the mass of the body is quite plan ac 1700 kcal, to lose weight, calories periodically, it is necessary to reduce up to 1000 to 1200 kcal, but before you begin, you must consult a nutritionist.
In the first place, power should be removed, the simple sugars that contribute to courses of level of glucose in the blood and of the crises of hunger, and therefore, under the restriction fall sweets, sugary drinks, jams and honey, as well as foods highly processed; salty snacks — a source of trans-fatty acids, which increase the levels of bad cholesterol and decrease the good and the salt having an impact on the blood pressure.
The power supply should be most diverse, to contain a balanced volume of proteins, carbohydrates and fats, and as a result, a lot of vitamins and mineral salts. Therefore, preference should be given to dishes based on fresh and steamed vegetables, lean meats and fish. When the diet is sometimes recommended to limit the consumption of fruit (up to 150 g per day) and cereal products. In addition, it is very important to physical activity, to not allow the decrease of muscle mass (at least 3 times a week for an hour).
The movement is not only enables you to lose weight, but to improve the psychological state.
We must not forget a good hydration of the body: it is best to drink water, teas, fruit, herbal, green, 1.5 to 2l/day. Limit coffee and robust black tea, up to a maximum of 2 cups per day.
It is recommended to reduce the consumption of animal fats (butter, fatty pork), which contain saturated fatty acids, and to increase the amount of vegetable oils and fatty fish (salmon, mackerel, halibut), as well as nuts, which contain polyunsaturated fatty acids, necessary for the prevention of cardio – vascular diseases.
How to properly fill out the plan
The diet is considered healthy when, for the week, the person loses 0.5 kg to 1 kg, that is to say 2 – 4 kg per month. To avoid the yo – yo effect, it is important to skillfully get out of plan, out that, unfortunately, most women forget. A low-calorie diet decreases the metabolism. Most often, the day ends, many find themselves eating habits. Then, unfortunately, the weight gain can be doubly. That is why, it is important to gradually increase the energy value of food. Therefore, the completion of a diet to lose weight after 40 years of age, should not involve a sharp change in the new mode of power, but a gradual change in the quantity of certain products and dishes.
How to improve digestion
To maintain the proper functioning of the stomach, it is necessary to keep regular nutrition. The best way is 4 to 5 times per day, small, in volume, of the portions with an interval of 3 – 4 hours. The last light meal 1-2 hours before bedtime. To help the functioning of the gastrointestinal tract, is a worthwhile inclusion in the diet of vegetables, fruits, grain products, which are a source of dietary fiber as well as milk drinks with probiotics.
When you need to consult with a nutritionist
Due to the risk of developing a variety of illnesses, first of all best to do routine diagnostics, this will allow you to more properly choose the diet to individual needs. To lose weight, especially after 40 years, is particularly important is not so much the main indicators of metabolic (count of blood, urine, etc), how many markers of the endocrine system, the queue, the female hormones.
A good nutritionist will know what tests are to be assigned and how to interpret them. Therefore, if the woman after 40 years, the decision to lose weight, it is recommended to do this with the help of a nutritionist experienced, than to experiment with his own body.
Independent of weight loss, especially, too fast, without taking into account the parameters and characteristics of his own body, unfortunately can do harm.
Characteristics of slimming down after 40 years
The first few years of menopause, it is the best time, when do you start losing weight, because, after the expiration of a certain period of time, even more increases the risk of weight gain. If up to this time, do not take any change in the mode of life, the chance to have a beautiful silhouette, will be irretrievably lost. Less weight achieved with a diet and physical exercise, has a beneficial effect on almost all organs and systems of the body. The body starts working better, in a good mood.
A good diet boosts the metabolism, reduces the cholesterol level in the blood, increases resistance to diseases. Through sports activities, the skin tightens and takes on a healthy appearance, is more elastic. It also increases the capacity of work, you receive more energy, comes back the feeling of youth.