Be careful what you eat, increase the amount of raw fruits and vegetables and forget fat, fried foods and sugars. As the years go by, it is more difficult to lose weight, no matter how much dieting or exercise is done. Are you a woman and over 40? Learn all about losing weight in the next article and say goodbye to kilos more than once and forever.To begin with, fighting body fat is usually a difficult task at any age. However, it is even more difficult for women who have already turned forty. The body responds differently to diets and exercises. The calories burned decrease and also the energy to perform more committed activities or that require greater efforts.
Tips to Lose Weight After 40
Keep in mind these tips and tips that will help you lose weight if you have already passed the age of 40 (indicated for women):
Convince yourself that it is Possible
It is difficult, of course, but not impossible. One of the biggest limitations we can find when trying to lose weight is not getting results in the short or medium term. Not to despair, that the benefits will take time to be noticed, but they will arrive. Some women think that it is no longer worth doing diets or exercises because there will be no positive effect, but they are wrong. Yes you can lose weight; you will feel much better and reduce the chances of suffering heart problems if you start to eat healthier.
Exercise in the Right Way
You are no longer as old as for a spinning energy session or for climbing a mountain. No problem. The good news is that there are almost as many exercises as people or needs in the world. It is important then to choose among those that adapt to our requirements, either by age or by physical build. The movements have to be pleasant and you must have a wonderful time. Nothing to be forced because that will not help, but quite the opposite. Start with 30 minutes three times a week and add a little more time. Go on a bicycle, walk or take your dog for a walk.
Respect Meal Times
Breakfast should be the most important meal of the day and then you should reduce your intake until you reach a light dinner. It is advisable to make three main meals and two secondary meals, mid-morning and mid-afternoon. That way you will not be hungry and the body will do its job of reducing calories by digesting. Be careful what you eat and increase the amount of fruits and vegetables (as much as possible raw). Also, put aside fried foods, sugars and fats. Remember that alcohol is not good for your health either.
- A good formula to know how many calories you should eat is: multiply your ideal weight in pounds X 10 if you do not exercise, X 13 if you exercise once or twice a week and X 15 if you exercise more than three times a week.
Opt for Natural Supplements
You should know already that after 40 the amount of collagen that the body produces is less, almost 50% less. This can affect your body, not only when it comes to the skin. Collagen deficiency weakens bones and joints. Consume natural supplements that in turn will help you fight stretch marks, cellulite and flaccidity.
Take into Account the Basal Metabolic Rate
It’s about the amount of calories your body needs to both increase and maintain or reduce its weight. This number varies in relation to sex, age, hormones, among other factors. You can use a basal metabolic rate calculator (there are several on the internet, or consult your doctor). It will tell you how many calories you should consume in order to lose weight. Always based on your age.
Do not hesitate to eat foods that are healthy and good for your health. For example, water with lemon, flax seeds, fibers for breakfast , cinnamon, almonds, salmon, whole grains, green leafy vegetables and red fruits. The feeding must be balanced. It must contain daily the rations that we need of carbohydrates, proteins and healthy fats.
This is essential at any age. However, after 4 decades it is necessary to rest enough to recover from the activities carried out. There are no precise daily hours, but they cannot be less than 6. Also, do not go to the other extreme and sleep more than 8 hours in a row.
“Both the lack and the excess of sleep make you fat”.
Why? Because in the first case, more amounts of a hormone called cortisol (“the stress hormone”) are produced. This makes you eat more. In the second, because without exercising or moving when you sleep, you will be accumulating in the body everything you ate. It’s worth taking into account.
Make a Medical Checkup
To finish, if you cannot lose weight even if you eat healthy, exercise and get enough sleep, do not despair. Perhaps the problem is due to metabolic problems, such as thyroid dysfunctions, for example. Many women suffer from hypothyroidism and do not know it. This pathology slows down the metabolic rate. In addition, not only does it not allow you to lose weight, but in some cases it increases it. Other symptoms that you have thyroid problems are: chronic tiredness, circulation problems or cold extremities. Follow these tips and do not lose hope. Although losing weight is more difficult as we age, with these tips you will achieve it in a very healthy way. Ahead!
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