Regardless of gender with age in humans is a slowing of metabolism, muscle mass is gradually replaced by fat. Therefore, in order to lose weight, takes much more effort than in his youth. Not in the struggle with weight is to enlist the help of trendy strict diets: they are designed for a strong body. In a stressful situation your body will store energy, not drain.
Weight management should begin with a revision of their lifestyle. Pay maximum attention to physical exercises. There is no strict power supply system will not help you lose weight while you are lying on the sofa. Fold the excuses about the busy schedule or health problems: there are many workouts that will eliminate the stress on the joints and takes 30 minutes a day.
Why after 40 weight typed faster
To this age there is a natural restructuring of the body. Usually, it is accompanied by the following processes:
- change of metabolism;
- less active lifestyle;
- without exercise muscle mass gradually turns into fat;
- fat deposits become more dense and go slower than in youth;
- hormonal changes are inevitable;
- the cumulative effect of chronic diseases and slow metabolism.
Is there a way to help my body start the process of losing weight? To do this you should follow some simple rules that will contribute to some changes and help get rid of unwanted fullness.
Characteristics of the organism forty women
Women at this age are quite active, they are engaged in work and home, lead a regular life. But after forty years of a woman's body begins to change metabolism towards the extinction of the reproductive function and slow metabolism. Therefore, changes in the structure of the body, especially fat and health.
In addition, many women by that age become chronic diseases and it can affect the appearance and the shape. It is necessary to know the peculiarities of the organism to correctly and competently build power and lose weight.
The body begins to suffer from dehydration, and to cover the needs of the body requires less than before, energy. You also need more calcium and protein, but less fat, especially saturated, and carbohydrate components of food. So many diets, so widely advertised and popular at this age are ineffective and even dangerous, especially if they are short and sharply restrictive.
How to lose weight
After 40 to torment the body hard hunger and the constant rejection from loved over the years of dishes in our opinion — is silly. But stress is nothing. If you want to lose weight, Your main task – to reduce the number of calories consumed per day. For this You must first make a food diary in which you note everything that you have eaten during the day. We should not deceive ourselves, do write everything you ate, even if only tried.
Watch for a few days. You need to understand how much you eat calories per day and what foods or meals are most nutritious.
Then everything is simple. Calculate how many calories per day You need to consume depending on Your lifestyle. Now, if you want to lose weight, do reduce the number of calories and eat less than normal. To do this, You can replace the high-calorie foods for more healthy and low-fat or reduced portions. if you can not completely abandon the usual diet. The less You will consume calories per day, the more effective will lose weight. But do not overdo it. Better to lose weight slowly and smoothly.
It will be good if You will learn to make the menu for the day, depending on calorie foods and your taste preferences and lifestyle. But for clarity, we will give an example, might look like Your daily menu.
Breakfast. A glass of kefir, yogurt or fresh juice, a sandwich with egg, cheese, avocado and tomato (a slice of low fat cheese, one egg, ¼ avocado, a few cherry tomatoes), one tangerine or grapefruit. A Cup of coffee or tea without sugar. It is about 498 calories.
Lunch. About 200 g low-fat yogurt, vegetable salad (salad leaves, ¼ tbsp. of cabbage, two grated carrots, cucumber, cherry tomatoes, canned peas, a little walnuts, any light sauce for the filling, you can sprinkle it with lemon). If you do not overdo it with the sauce, you get about 470 calories.
Dinner. Brown rice, half a Cup of soy beans, broccoli (5-6 buds), boiled or steamed, a bit of fried shrimps (medium size, about 15 pieces). Can seasoning add a teaspoon of soy sauce, a little garlic, vegetable oil and ginger. The result — 493 kcal.
Snacking throughout the day can of citrus (grapefruit, pomelo, orange), white or red grapes, but in small quantities, green apples, etc. to your taste. About to spend about 100 kcal.
In total as a result during the day you will eat about 1574 kcal. This figure can be decrease or increase depending on Your lifestyle and desired results.
Further to maintain weight loss also, try to constantly monitor the caloric content of your diet and not be consumed regularly above normal.
The first thing you should do is to go to the doctor (endocrinologist, gynaecologist). Why? To start the changes should be from innermost self. If there are any violations on the hormonal level, no diet and healthier menu will not help you. Therefore, first of all, make sure there are no such health problems.
Next directs your gaze to your daily menu and radically change the usual system of supply. The new diet needs to follow the following rules:
- You need to refrain from eating fried and fatty. It is better to prefer boiled and steamed products. You can also bake meals, but without the use of oil (with the use of special paper, foil or Mat).
- Eating should be approached wisely and correctly. Case "not lose weight" occurs when there is no diet. Be sure to eat every 3 — 4 hours, in this case, metabolism will be kept at the proper level for the whole day instead of jumping in if you eat rarely.
- Portions should be small so as not to overload the body, including the pancreas.
- To lose weight after 40 years, not necessarily completely give up sweets. Suffice it to reduce the consumption of sugar. No casualties, a sharp rejection of sugar will increase significantly the risk of failure.
- Enter in the menu foods with a low glycemic index and minimize consumption of high. What is the glycemic index? In simple terms, is a measure of how quickly carbohydrates are digested and how fast it increases blood sugar. The smaller this index is, the more comfortable for the body the process of digestion.
- As already mentioned, the diet must focus on proteins and complex carbohydrates.
- Do not forget about water. Need to drink not when I wanted, as always. Feeling thirst is a sign of dehydration. It is especially important to avoid this woman after 40. So, watch for daily use around 2 liters of water.
- Your menu should include plenty of fruits and vegetables, dairy products. Try to eat less meat but more fish and seafood.
- It is not necessary to hurry. Take a meal for at least 20 minutes without being distracted by anything (TV, books, computer, etc.). Eating consciously, you will be satisfied faster.
- If you are watching calories, we recommend you to stay at around 1,500 Calories daily. It is not difficult to limit yourself to 900 Calories, but do not forget what consequences has this menu.
- The rule "do not eat after 6" is incorrect. It is important that the last meal was 3 hours before bedtime. In extreme cases, is allowed one hour before bedtime drink a glass of yogurt.
How to lose weight quickly man after 40
Not only women dream of a slim figure. Many men also want to have a beautiful toned body without the "beer belly". Here are some guidelines for weight loss men of a certain age:
- The main advice smaller meals 4-5 times a day. One portion of food the size of three fists.
- Workout needs to be 3-4 times a week. Useful as a cardio and weight.
- Eliminate from your diet fast food, fatty foods, alcohol, simple carbohydrates. Lean meat, fish, cereals, vegetables and fruits – the Foundation of your menu.
- Can afford once a week to eat a favorite, but harmful and high-calorie product.
- A good night's sleep and go to bed early.
- The last meal should be no later than 3-4 hours before bedtime.
- Drink during the day at least 2.5 liters of water.
For men it is important to get sufficient amounts of protein. Don't give it up. Replace the fatty pork for the less nutritious varieties.
Folk remedies for weight loss
The advice of a nutritionist when weight loss after 40 years old can often seem impossible for a busy working schedule or when a large load home. However, there are tools that easy to use at home. Prepare a herbal decoction or carry out cleansing of the body can be while in the day at home.
Here are a few simple and useful recipes:
- Herbal — Helichrysum, chamomile, St. John's wort and birch buds to brew with boiling water (1 tablespoon per ½ litre of water) and drink in the morning on an empty stomach and at night before bedtime on a glass. This broth will start the cleansing process.
- For 3 days a week to completely eliminate salt from all foods. This method will establish the metabolic processes.
- Contrast shower stimulates blood circulation, improves skin tone.
- Instead of a dinner daily to drink a glass of yogurt.
- Prepare a decoction of corn (6 tbsp. l. pour 2 tbsp. of room temperature water, let stand and boil for 20 minutes). Is the norm 1 day. The decoction should be divided into 4 servings and drink throughout the day between meals.
If after such procedures have become less you weigh, so folk remedies for you is ideal.