Rule One: No Diet!
After 40 years, additional pounds not only sneak up on us more easily, but also leave us with difficulty. Due to the fact that the metabolic process slows down, we begin to burn 300 calories per day in less than 20 years old.
In addition, the drop in estrogen levels that begins at this age leads to increased insulin sensitivity, which makes it difficult for our bodies to control blood sugar levels.
Such swings in blood sugar are one of the reasons why we feel the need to snack all the time, especially flour products and sweets.
All this leads to the fact that one day, after getting on the scales, we discover how imperceptibly we recovered.
But don't panic! A few smart tips can help you outsmart your metabolism and lose weight quickly.
1. Give up fashionable diets
Cabbage soup diet? Not worth it. Dramatically limiting calories and quickly shedding subcutaneous fat can play a trick on the hormones leptin and ghrelin, causing your appetite to skyrocket and your metabolism to slow down. The effects of such diets can last for more than a year, even after you have not been on a diet for a long time.
2. Remember the golden rules of weight loss
Some things change after 40 years, but the basic rules for successful weight loss remain the same regardless of age.
You need to eat less
Even if you only eat one chicken breast, rice and salad, you still need to reduce the portion size or you will not lose weight. Everyone's calorie needs are different, but if you're a woman and eat 2, 000 calories a day, you should aim to eat 400-500 fewer calories.
Lose 0.5 - 1 kg per week
Of course, diets that promise you minus 5 kg per week sound tempting. However, losing weight slowly and steadily will help you get back in shape much more effectively, as you can develop healthy habits that will help you stay slim for longer.
Skipping meals will disrupt your metabolism
When we skip breakfast or lunch, our body receives a signal to store calories instead of burning them. By ignoring one meal, you run the risk of your blood sugar dropping, your appetite skyrocketing, and you're looking for a quick source of energy in the form of sweets.
3.Reconsider your diet
It's time to monitor your carbohydrate intake. This is necessary to combat age-related insulin resistance in the body and help keep blood sugar levels constant.
You will also need to add more protein to your diet to prevent muscle loss and increase your metabolic rate, as your body needs to work harder to digest the same bun.
The amount of nutrients you eat is also important. Ideally, your meal should consist of:
Vegetables or fruits: they should occupy half of the plate. They are rich in fiber and water, fill your stomach and contain fewer calories.
Protein: Protein should be about the size of your palm. Good sources of protein include Greek yogurt, eggs, chicken, and fish.
Complex Carbs: There should also be a fist-sized portion of carbs on the plate. Choose whole grains, fruits, starchy vegetables (potatoes), and legumes.
Fat: The serving size of fat per meal can be 7-10 grams. That's about 1.5 teaspoons of olive oil, a quarter of an avocado, or 2 tablespoons of nuts or seeds.
4. Eat less, but more often
The body's resistance to insulin leads to the fact that we constantly feel hungry. Divide your food into three medium-sized servings and 1-2 snacks to keep your blood sugar at a constant level and you are not tempted to eat something unhealthy.
5. Add omega-3
If you want to lose weight, add more fish to your diet. The fact is that the omega-3 fatty acids contained in fish help you lose weight faster and not gain it again, and also relieve hunger urges for a long time. Good sources of omega-3s are salmon and tuna, which can also help reduce menopausal symptoms.
6. Drink green tea
Scientists have long figured out the benefits of green tea for weight loss. One study found that when participants started drinking green tea every day, their ability to burn fat increased by 12 percent. In addition, the combination of antioxidants and caffeine in green tea helps increase energy levels, which are often reduced in middle age.
7. Get more calcium
Want to burn fat easier after 40? Make sure you have more calcium in your diet. Women who eat enough calcium-containing foods were able to lose more than 5 kg in a year.
8. Love citrus fruits
The polyphenols found in citrus fruits help to partially eliminate the harm from eating high-fat foods, so you can easily shed those extra pounds. At the same time, vitamin C in oranges, lemons and other citrus fruits promotes collagen production, reducing the appearance of wrinkles.
9. Be selective in your choice of treats
Unfortunately, you can no longer uncontrollably eat pizza and chocolate cocktails like 20 years ago, and still not worry about extra pounds. But this does not mean that you need to completely give up your favorite foods. Just save them until you really want to. If the thought of cookies haunts you, then try eating a little bit, enjoying each bite, instead of mindlessly eating the whole package.
How often can you indulge yourself like this?
First, it all depends on how much you want to lose weight. Some can afford to eat 100-200 calories every day, while others will have to cut it down to 2-3 times a week.
Also remember that alcohol is also considered a treat, and here, too, you need to observe the measure. You can fit 2-4 small 150ml glasses of wine per week into your weight loss plan. But, if you decide to drink a glass of wine for dinner, then you will have to give up the chocolate dessert.
10. Move more
It will be difficult for you to lose weight with one diet, especially after 40 years, when the level of the hormone testosterone drops. As a result, muscle mass and the amount of calories that our body can burn during exercise begin to decline.
You can start with moderate physical activity for 30 minutes a day. Then add the recommended 10, 000 steps per day to your routine. If your health allows you, gradually introduce strength training 4-5 times a week to maintain muscle mass and burn more calories.
11. Do micro workouts
Not everyone has the opportunity to spend several hours in the gym. However, experts have found that we only need 2.5 minutes to increase metabolism and start burning calories. The study found that those whose workout consisted of 5 30-second maximum effort cycling on a stationary bike, followed by 4 minutes of rest, were able to burn 200 more calories per day.
If you can't go to the gym, you can substitute running stairs or jumping.
12.Add leg workout
Exercises to strengthen the buttocks and legs can help you lose weight more easily. Studies have shown that the stronger the muscle tone in the lower body, the lower the risk of falls and fractures. Strong legs are also an indicator of the strength of another part of the body - your brain.
13. Know yourself and be honest.
If you are over 40, this does not mean that you need to immediately give up certain foods in order to lose weight. However, if you know that a certain type of food is preventing you from losing weight, you need to take action. For example, if you know you won't be able to eat a small piece of chocolate and most likely destroy the entire package, you don't need to eat a small piece of chocolate (this approach doesn't work for you).
In this case, you will either have to say "no" to this product forever, or choose treats that you will not break away from. It will be a little difficult at first, but instead of seeing it as a limitation, try to perceive it as your choice that will lead you to your goal.
Also remember that weight loss strategies that were effective in the beginning may stop working at some point. Women over 40 should review and adjust their weight loss plan every year. If the process has stalled, change something in your diet and exercise, because our body needs a challenge.