A fairly large number of women after the age of forty begins an unjustified weight gain, even if they restrict themselves to eating. There are those who begin to panic, they decide to go on a hunger strike, which is completely contraindicated in the menopause or in front of it. And many are tormented by the question: how to lose weight properly after 40?
How to lose weight after 40 years
- In order to lose weight, you will need to make a lot of effort. Gradualism is the main task.
- Firstly, for 1-2 weeks it is worth keeping a food diary. Record all meals, including "tea and coffee." This can help to identify the true disorders in nutrition.
- Caloric content of the diet should be reduced somewhere to 1200-15000 kcal per day, but without the use of diets. How much they will need a certain body, can tell a nutritionist or calculation by a certain formula, which is developed by specialists. The most simplified formula - your weight is multiplied by 22 calories, and for weight loss - 500-700 calories are subtracted from this figure.
- The main part of the meal should be eaten in the morning, and dinner should be light and not later than 6-7 pm.
- You can do in a week 1 day off.
- Less often eat cakes and cakes, which contain a lot of sugar and fat.
- But fish should be eaten more often, as it quickly satiates and has very useful for the heart fatty acids - omega-3.
- The consumption of fats should not be more than 30% of the total calorie content of food.
- It is very important to consume the necessary amount of protein (1 g per 1 kg of weight). Without meat it is quite possible to manage, but if it is difficult, you can eat it once a day.
- At the end of this period, you need to know how many meals a day happens, how breakfast, lunch and dinner is going.
- It is worth trying to be honest and then you will not need a diet.
- The second step is the most healthy habits. In addition, it is necessary to identify in the food diary products that are not related to healthy and leading to the accumulation of fat - sausages, sausages, fatty cheeses, marinades, smoked products, sweets, cakes, rolls.
- You need to start with the fact that one food intake regains health, for example, dinner. Suppose for dinner - fried potatoes and chops. It is better to cook potatoes without fat in foil, sprinkle it with dill and prepare sauce from yogurt and a small part of mustard. A cutlet steamed or bake in the oven, remove first the breadcrumb.
- Must pass the time and then you can get used to new products and only then it is worth starting to cut portions.
- An example of nutrition for losing weight is a fractional food, that is, 3 meals and 2 small snacks between them. Garnish - the size of a tennis ball, meat or fish - with a pack of cards, and vegetables without starch and unsweetened fruits do not need to be limited at all.
Usually, such changes help to remove kilograms without disruptions, hunger strikes, unloading days.
Physical exercise
- In order to properly lose weight, you need physical activity. Usually women want to avoid fitness. They use different excuses - illness, fatigue, very tight work schedule. But the harsh truth says that if there is no training, it is unlikely to like the external result of losing weight. Even the most amazing diet can not tighten muscles, improve skin tone and complexion, and accelerate metabolism sufficiently. But even a very simple training will help in this task.
- In general, the main thing - fitness should be like, then time will also appear. It can be any activity - swimming, walking or dancing.
- Especially for those who are afraid of harming health, there are Pilates training on the floor, callanetics, fitness yoga for beginners. These types of activity do not exert pressure on the joints and are recommended for those who have varicose veins, joint injuries, osteochondrosis. At the same time they help to strengthen the muscles and make better health, so it's better to try.
- It should be understood that when losing weight after 40 years, there are no quick ways to achieve the desired results.
The main thing is to stay away from hard diets, and all the more so do not use any diet pills, better - healthy exercise.