As you know, it becomes more difficult to lose weight with age - this is due to the fact that after 30 years, the metabolism begins to gradually slow down (by about 10% every 10 years). Therefore, it will take a little more effort to keep yourself in shape.
Why does weight grow after 40
As mentioned above, metabolism slows down with age, while the rhythm of life changes, physical activity decreases (people become "hard to climb"), but the old eating habits remain unchanged. Gradually, all the extra calories are converted into body fat.
Nutritional guidelines for women between 26 and 50:
- Calorie content of the daily diet - 1800 kcal
- The amount of carbohydrates - 45-65%
- The amount of fat - 20-35%, of which saturated - less than 10%
- Protein amount - 10-35%
- The amount of fiber - 25 grams
How to lose weight after 40
1. Reduce calorie intake
Here an approximate calculation is as follows - the reduction in calorie content should be 50 kcal every 5 years after 30, that is, the daily energy deficit after forty years will be 100 kcal (this is contained in a small bun or 50 g of fat cottage cheese or 25 g of cookies or in a large banana) … Thus, after 40, you will have to give up an extra dessert or snack.
2. Eat right
The advice is hackneyed and banal, but it is proper nutrition, and not strict diets, that is the sure way to harmony, beauty and health. Give up mono-diets - they will only harm. Switch to fractional meals (5-6 small meals every 3 hours). Eat sweet and starchy foods only in the morning. Don't eat dinner later than 3 hours before bed. Give up fried, smoked, fast food. Cut back on sweets and baked goods.
3. Move more
Spend at least 10 minutes a day walking at a brisk pace. Look for physical activities such as swimming, biking and rollerblading, hula hoop, and Nordic walking. Yoga and Pilates are also extremely helpful. Exercise for at least 15 minutes a day.