After 40 years in a woman's body physiological changes occur and to maintain a slender shape becomes easy. Difficult not only lose weight but and to maintain shape. After forty years, the reduced amount of female hormones estrogen and progesterone and more coming male – androgens, which are responsible for the growth of adipose tissue in the upper parts of the body: hands, stomach, neck and face. At this time also reduces the production of leptin, the hormone that inhibits appetite. With age, the digestive system works slower. Physical activity of many women is poor, at that age muscle mass also decreases, which is what muscles are responsible for the metabolic rate.
If you take into account all these transformations and do not change the way of eating, and lifestyle more active, then, alas, will have to put up with the fullness.
Hormonal changes can also contribute to depression, this, in turn, encourages him to make the discharge voltage with the help of food.
In Mature people over 40, weight loss lasts longer. Age-related changes in the body affect almost all organs and systems, resulting in deteriorating health and stress resistance of the organism to diseases and injuries. Metabolism with age, more and more reduce your pace, there is problems with cholesterol, heart rhythm. Therefore, a lot depends on the physical form and health. It happens so that women after age 40 have a better state of health than Teens, despite the natural and physiological changes in their body.
Diet for weight loss after 40 years
Every woman needs first of all to reduce calorie intake. The body for normal functioning needs fewer energy than earlier due to the slowdown of metabolism. To maintain body weight enough diet of approx. 1700 kcal to lose weight, calorie periodically be reduced to 1000-1200 kcal, but before you begin, you need to consult with a nutritionist.
First and foremost, from the diet to exclude simple sugars, which contribute to surges of glucose levels in the blood and bouts of hunger, and thus fall under the restrictions, sweets, sweet drinks, jams and honey as well as products with a high degree of processing; salty snacks — a source of TRANS-fatty acids, which raise bad cholesterol and lower good and salt that has an effect on blood pressure.
The diet should be as diverse as possible, contain a balanced amount of proteins, carbohydrates and fats, and therefore, a lot of vitamins and mineral salts. Therefore, preference should be given to the dishes of fresh and steamed vegetables, lean meat and fish. While diet is sometimes recommended to limit the consumption of fruit (150 g per day) and cereal products. Besides, it is very important 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.
We should not forget also about the adequate hydration of the body: it is best 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 per day.
It is recommended to reduce the consumption of animal fats (butter, fatty pork), which contain saturated fatty acids and 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 diseases of the cardiovascular system.
How to end a diet
A diet is considered healthy when the week people lose 0.5 to 1 kg, that is 2 – 4 kg per month. To avoid the effects of yo – yo, it is important to skillfully get out of the diet, which, unfortunately, most women forget. Hypocaloric diet decreases the metabolism. Most often, in the day when the course ends, many return to their previous eating habits. Then, unfortunately, weight gain is possible in two ways. Therefore, it is important to gradually increase calories. Thus, the conclusion diets for weight loss after 40 years old, must not understand the sudden transition to a new way of eating, but a gradual change in the quantities of individual foods and dishes.
How to improve digestion
To maintain correct functioning of the stomach, should adhere to regular diet. Preferably 4 – 5 times a day, small portions every 3 to 4 hours. The last light meal 1-2 hours before bedtime. To aid the gastrointestinal tract, it is necessary to include in the diet vegetables, fruits, cereals, which are a source of dietary fiber and milk drinks with probiotics.
When you need to refer to a dietitian
Due to the risk of developing various diseases, again it is better to do preventive diagnostics, it will more wisely choose the diet to individual needs. In losing weight, especially after 40 years, it is especially important not so much the main metabolic indices (General blood test, urine and the like) as markers of the endocrine system, foremost of female hormones.
A good nutritionist will know which tests to prescribe and how to interpret them. Thus, if a woman after 40 years, the decision to lose weight, it is recommended to do it with the help of an experienced nutritionist than to experiment with your own body.
Independent of weight loss, especially too fast, without taking into account the characteristics and peculiarities of its own body, can, unfortunately, harm.
Specifics of weight loss after 40 years
The first years of menopause, it is the best moment when to begin to lose weight, because after a certain period of time, more increases the risk of weight gain. If up to this point not to make any changes in lifestyle, the chance to have a beautiful slender figure, would be lost. Less weight, obtained through diet and exercise, has a beneficial effect on almost all organs and systems in the body. The body begins to work better mood.
Proper diet increases metabolism, reduces the level of cholesterol in the blood, increases resistance to disease. Thanks to sports, the skin is lifted and becomes healthy, it becomes more elastic. Increases health, get more energy, feel young.