After 40 years in a woman's body physiological changes occur and to maintain a slender shape becomes easy. Difficult to not only lose weight, but and maintain shape. After forty years, the reduced amount of female hormones estrogen and progesterone, and increases the becoming a man – androgens, which are responsible for the growth of fat tissue to the upper parts of the body: hands, stomach, neck and face. This time also reduces the production of leptin, a hormone inhibiting appetite. With age, the digestive tract works more slowly. Exercise many women is bad, at that age muscle mass also decreases, which is, what muscles are responsible for metabolism.
If you take into account all these transformations and do not change the way of eating, and lifestyle more active, then, unfortunately, have to tolerate the fullness.
Hormonal changes can also contribute to depression, this in turn encourages him to do the discharge voltage with the help of food.
Mature people over 40, weight loss last 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 the problem of cholesterol, heart rhythm. Therefore, a lot depends on the physical shape and health. As it so happens, that a woman over 40 has a better health status than Teenagers, although the natural and physiological changes in their body.
Diet for weight loss after 40 years
Every woman needs to first reduce your calorie intake. The body's normal operation requires less amount of energy than before, because a slowdown in metabolism. Maintain your body weight enough diet of that. 1700 kcal to lose weight, calorie at times reduced to 1000-1200 kcal, but before you start, you need to consult a nutritionist.
First of all, from the diet should exclude simple sugars, which contribute to spikes in glucose levels in the blood and bouts of starvation, and, therefore, belong to limit sweets, sweet drinks, jams and honey as well as products with high degree of processing; salty snacks — a source of TRANS-fatty acids, which raise bad cholesterol and lower the good and the salt, which has an effect on blood pressure.
The diet should be as diverse as possible, containing a balanced amount of proteins, carbohydrates and fats, and therefore, a lot of vitamins and mineral salts. Therefore, preference should be given to the food, fresh and steamed vegetables, lean meat and fish. When the 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 improve the psychological state.
We must not forget also the fact that adequate hydration of the body: it is best to drink water, fruit, tea, herbal tea, green amount of 1.5-2l/day. Limit coffee and strong black tea, up to 2 cups a day.
It is recommended to reduce the consumption of animal fats (butter, fatty pork), which contains 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, essential for the prevention of diseases of the cardiovascular system.
How to stop diet
Diet is considered healthy when week people to lose 0.5-1 kg, i.e. 2 to 4 kg per month. To avoid the effects, yo – yo, it is important to skillfully get out of the diet, which, unfortunately, most women forget. Hypocaloric diet decreases the metabolism. Most often, the day, the course at the end, return to the previous eating habits. Then, unfortunately, gaining weight can double. Therefore, it is important to gradually increase calories. Thus, the conclusion diets for weight loss after 40 years old, does not mean a 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 the proper functioning of the stomach, should adhere to regular diet. It is best to eat 4 – 5 times a day, small amount, parts of which 3 to 4 hours. The last light meal 1-2 hours before bedtime. Support the digestive system, it is necessary to include in the diet of vegetables, fruits, cereals, which are a source of fiber and milk drinks with probiotics.
When you need to refer to a dietitian
Because of the risk of various diseases, again it is better to do preventive diagnostics, it is more wisely choose the diet to individual needs. Losing weight, especially after 40 years, it is particularly important, not so much the main metabolic indices (General blood, urine, etc.) as markers of the endocrine system, the main female hormones.
A good nutritionist will know which tests to prescribe and how to interpret them. Therefore, 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 quickly, without taking into account the characteristics and peculiarities of your own body, can, unfortunately, harm.
Specifics of weight loss after 40 years
The first years of menopause, it is the best time, when you start to lose weight, because after a certain period of time, the more increases the risk of weight gain. If until now did not make any changes to the way of life, the opportunity to have a beautiful slim figure, would have been lost. Less weight, which is obtained through diet and exercise has a positive effect on almost all organs and systems in the body. The body begins to work better mood.
Proper diet increases metabolism, reduces cholesterol in the blood, increases resistance to. Thanks to sports, the skin is lifted and becomes healthy, it becomes more flexible. More health, get more energy, feel young.