To lose weight after 40 years without harm to health and for a long time

What we get older, the harder it is to solve problems health and as a result, the question often arises: how to maintain weight or even to reduce it with no ill effects?

Throughout life we are constantly changing, both emotionally and physiologically. And each life stage affects the ability to maintain a normal weight. The principles of weight loss for people of all ages essentially the same, but still there are some features.

The younger we are, the easier it is to lose weight. The body readily responds to any attempt to diet, physical activity. At this age any stressful situation often contributes to weight loss than weight gain.

But the age beyond forty, and now the arrows of the scales do not readily move back. Weight or stands, or moves inexorably upwards. We understand that diets don't work. Although we are actively pursuing, but this is not enough. And stress often leads to weight gain. What happened and how to be to keep normal weight? And for many the question is more serious: how to lose weight after 40?

How to lose weight after 40 years without harm to health

how to lose weight after 40

The issue of weight loss, after forty years care of so many people, so I tried to gather useful tips from specialized sources available on the Internet. I think that not only me, but many will find this information useful.

After 40 years in the human body to actively begin to occur hormonal changes that lead to decrease in the rate of cell renewal. Starts the process of aging. Metabolic or metabolic processes of the body begin to slow down and if nothing is changed in my life, especially in nutrition, movement and sleep, the aging process will be rapid: weight typed quickly and as a consequence there are various chronic diseases of disease such as diabetes, heart disease and joint problems.

The weight gain after the age of 40 are most often affected by the change in the thyroid gland. After consultation of the endocrinologist of those people who started gaining weight (despite all efforts to eat right and be active) and cannot in any way be reduced, often find hypothyroidism. This disease is associated with a slowing of thyroid activity, namely the production of hormones that regulate the metabolism of the body. Usually adequate therapy helps to solve this problem.

About food for those who want to lose weight after 40 years

We must remember that the need for food in young people and those who are over forty completely different both in volume and in calories.

  • Implement the "wrong" habit of leaving food on the plate.
  • Change the usual three times meal a day into five or six, and thus save its total daily caloric content.
  • Remember, one glass of wine equals 150 calories.
  • Savor your food, chew it more thoroughly and in less time you will need in order to feel satiety.
  • Let during each meal the diet is a single vegetable or fruit. So you don't miss what to eat to vegetables and fruit.
  • The main dish should be based on vegetables or grains, but meat and fish only as a condiment.
  • Eat more fresh vegetables and fruit – this helps to reduce weight.
  • All milled cereals don't have the same nutritional value that whole grain.

How can we not tired of hearing about calories, but unfortunately, without this it is difficult to budge in weight reduction. Simple equation: everything we got with food, should be used for life, the rest goes in stocks. The more we move, the more nutritious food we need. Conversely, the less we move, the less food we need. It seems that this chocolate bar? Just something for just 150 calories. But if you eat beyond what is necessary every day for a year, it is possible to recover 10 kg because after 40 we have reduced physical activity then weight gain is inevitable. And at this age you have to constantly remember the rule: you ate that extra — work active movement.

After forty years there is a need to keep a food diary, a control table of weight and volume, as well as to record what foods lead to weight gain, and that helps to reduce it. After all, we are individual: what helps one another can cause harm. Knowing the body, it is easier to take steps in maintaining a healthy weight.

It is impossible to prevent the feeling of hunger and at the same time need to transmit. Diets that are mostly directed to a hungry existence, after the age of 40 years is simply unacceptable. The body in this approach reacts differently: after the transition to a normal diet, he gains some weight beyond measure and records this weight as normal. So to lose some is becoming increasingly difficult. Our goal is to give less, but to keep the feeling of satiety.

It needs to organize power mode often, but little by little and varied. Go to the power 5 or better 6 times a day at intervals of not more than 3.5 hours. So that you can easily maintain a stable blood sugar level and to avoid the feeling of hunger and fatigue.

Many experts say that all eaten before bed deposited at the waist and hips. But at the same time everything is eaten in the morning, when the metabolic processes are in the active phase, is processed by the body completely. So anyone who wants to save or restore weight to normal, be sure to eat Breakfast, even if you do not want.

How to fight the urge to eat something tasty, but not very useful? No need to deal with it. You just need to learn to savor or a long time to chew food. Take some cake in your mouth and chew it for a long time. The brain remembers this pleasure (and to us the main thing – to feed the brain) and the second piece may no longer need. But the Board, place another piece out that is called out of sight. Cake is, but it need to get. The brain understands: "it is not forbidden and you can eat later, but for now this will be enough". We seem to have outsmarted themselves. Not banned, but was postponed.

Artificial sweeteners give a taste of sweetness, but not very filling. Therefore, from feelings of hunger these products it is hardly possible to get rid of. Better to eat a little bit of sweet, but only after the main meal, than to eat foods with sweeteners, and even on an empty stomach.

Include in your diet foods that promote fat burning. It pineapples, greens, green tea, grapefruit, Jerusalem artichoke and others. While all the others eat, but in moderation and the process of weight loss needs to budge.

Foods that help burn fat

diet
  • Oats – porridge made from whole grains give a longer feeling of satiety than Hercules . Porridge oats has a high level of soluble fiber, therefore able to reduce the levels of cholesterol and lipids in the blood.
  • Eggs – eating a boiled egg in the morning, weight loss is faster than if there is only porridge.
  • Low-fat yogurt — contains an optimal amount of protein and fat, good for use during second Breakfast.
  • Eating an Apple half an hour before meals, reduces the appetite due to its fiber and pectin. As a result the person is saturated with less food.
  • Lean red meat (beef, veal, Turkey meat) – dense protein helps to maintain muscle mass provided that you are active and lack of exercise then you are not afraid.
  • Cinnamon can increase insulin levels which in turn reduces the blood sugar level and cholesterol. Cinnamon can be added to smoothies, drinks, fruit salads, pastries.
  • Almonds – dense vegetable protein helps to normalize triglycerides.

About water for people over 40

  • Drink plenty of water.
  • Don't confuse hunger with thirst
  • Carry a water bottle with you always and everywhere
  • Try to make water tastier by adding citrus juice and berries.

On the move for those who want to lose weight after 40 years

  • Try as much as possible to move. If you do a lot of sitting, then get up every hour and do something in motion: make a house, garden, walking up and down the stairs in the entrance.
  • Do not rely on electric devices that help us to ease the costs of labor, such as washing machines, vacuum cleaners, etc. Do more home-work for yourself – so you will have more to move.
  • Use a pedometer to monitor the number of movements. Aim to gradually increase the number of steps per day (at least 3000).
  • Try to play regularly in a more active person than you are. Count the time how much you are able to clean the house, make the bed, walk to the bus stop, etc.

Many say that active and they are called "electric brooms". But it turns out the feature of the body people over 40 is that it is not enough just to move, and desired power load to build muscle. Because when the body is aging naturally, the muscles are replaced by fat.

Ordinary movement, such as walking, helps health, especially for those who suffer from heart problems, but to build muscle enough to reduce the weight of such exercises can't. Therefore, in the complex of morning exercises need to include exercises with a rubber band. The key to the effectiveness of such classes, the regularity, the gradual increase in load and time duration. Artificial muscles will help to remove unnecessary layer of fat that has formed with age.

Sleep is for those who want to maintain your weight

  • Remember who sleeps less, he weighs more
  • If you don't eat before bedtime, then the body would be easier to deal with the remnants of food and sleep will be more restful.
  • Can't go to sleep without eating, drink some milk.

Sleep disturbances contribute to the fact that we can easily begin to gain weight. This is due to the fact that the hormones leptin and ghrelin, which were designed to control satiety and hunger, insufficient sleep produced incorrectly. Leptin is reduced and the person does not feel satiety, ghrelin increases feeling of hunger is always present. Often people who do not have enough sleep, choose food more sweet and more salty. So the body tries to compensate for the lack of energy.

To be able to sleep, you can be confident that the issue weight loss will be solved easier. The more and better we sleep, the better the process of fat burning.

After forty years of dramatic change in lifestyle related to nutrition or physical activity to anything good will not result: only weariness and disappointment. So go to a healthy lifestyle gradually and do not forget about regularity. This is the secret of weight loss after age 40.

The balance in the equation "how many did you receive energy, and so spent", you need to maintain your whole life. You need to choose: focus on burning calories, and thus increase the amount of physical strength exercises or to focus on reducing the consumption of calories, and therefore need to normalize the diet, to decrease caloric content due to the product composition or due to their volume. You choose.

22.08.2019