It is never too late! How to lose weight if you are over 40 years

After 30 years of age, the metabolism slows down. If the person ignores this and continues to eat as before, in the next 10 years, he adds in an average of 10% of body weight is 5-8 kg. How to deal with such abundance?

pohudenie for women after 40

What is on the plate

Forty to lose weight significantly heavier than, say, 20 or 25 years. Popular foods that are passed from mouth to mouth or printed of the Internet, in this age ceases to give the former effect. But the damage caused significant. So, the first thing you need to do: to forget about the Kremlin diet, "Atkins", sitting on the buckwheat, and the other half-starved or unbalanced energy system. Change the menu gradually and make sure that the day you acquired no less than 1500 kcal. It is not difficult.

Reduce the intake of simple carbohydrates. They are found in sugar, sweets, cakes, bread, refined white rice, fruit juices. Make a list of such products included in your menu, and strike him 2-3 positions from which you can safely refuse.

Go to food with low fat. Low-fat cheese, low-fat dairy products, lean meats, fish so imperceptibly you will be able to reduce calories by 20-25%. I used to put in the salad mayonnaise, vinaigrette from the heart pour the vegetable oil? Use a picture you bring. Try to mitigate all the usual dishes.

Eat often, 5-6 times a day, small portions at an average of 250-350 calories. So you will not feel hunger and start losing weight. If before it can be eaten with crackers, toast or sweets, replace them on the sandwiches with a slice of lean meat or fish, vegetables and wholegrain bread, low-fat cheese with fruit. And be sure to put in the front part of the computer plate of sliced vegetables.

the thickness or life

Life in motion

To gain weight after forty, we begin and for a sedentary way of life from office to home – a minimum of steps, on the job – minimum fuss. As a result the muscles begin to lose elasticity, and even if we suddenly want to exercise, barely deal with the exercises, which five years ago did not pose any difficulty. But, to move, to train a must.

What are load to choose? On the one hand, fat burning, and on the other – safe for the knee joints and the spine. Start with walking, bicycles and roller skates. If and once you feel any discomfort, go to the pool. Decided to join a gym? Avoid barbells and dumbbells, and exercise in the fitness – for them the risk of injury is much less. Of cardio the most secure ellipsoid. The burden on the fitball or a hemisphere are also suitable.

Do not forget to warm up before exercise: the Mature joints and ligaments is very important to warm up before class, it reduces the risk of injury. And careful stretching after exercise helps to restore the elasticity of the muscles and thus strengthens them.

To be less tired, drink more water – 1-2 cups before each training.

how to lose weight and not to recover again

Note

At any age, it is important to have a meaningful incentive for losing weight. To find it, ask three questions.

Why endure all these, although small, but restrictions? Way thinner "itself" must firmly stand on the ground, surrounded by the reality of your life. One lady – a teacher – was able to successfully lose weight, just realize that it takes... to comfortably sleep in the chair in the theater, where she often took the students. Our whole life consists of such details, and the best incentives are those.

How many extra pounds ruining my life? Do not place large goals like this – weighing 50 kg with height 170 cm, you first need to bring the weight down to a healthy physiological range and to be able to control it.

When I get the required result? It is very important to determine a certain period of time. For example, "I want to lose 2 kg in a month". Nor the power, unless you are very different, the motive, and not be able to prevent the implementation of the goal. Very cool, if the motive is tied to a real date – wedding, anniversary, meeting with students, travel to the sea.

The right of access

In the maintenance of beauty and harmony are necessary principles used in any age - the desire to become thin, clear plan of action and competent trainer and nutritionist. If you want to lose weight just because you threatened to leave her husband is the wrong motivation and for a long time is not enough. Need to lose weight for the sake of health and beauty, and the husband is only an additional incentive. Sometimes in the beginning of the weight loss requires good psychologist.

The correct weight will be the diet with some lower calorie content and the bias towards vegetables and fruit. The main thing in any diet, even the most popular and fashionable is your convenience and the ability to combine with day to day chores. If your diet constantly gives failures - it does not suit you and it is necessary to reconsider the menu, maybe with the help of a doctor.

how to lose weight properly

You will not make a diet, where you do not eat after six, to cancel the dinner or Breakfast, your meals should be regular, but low-calorie.

You recommended five or six meals, three of them are big and dense and the other light. Let it be porridge and cereals side dishes, lean meat or fish at least three meals of vegetables or fruits, vegetable oil.

What not to do?

Often women begin to lose weight on a low-calorie diet, cutting calories to the minimum level necessary to sustain life. Of course, it will help you to lose weight quickly, but hold the weight and be thin, for a long time, this way you will not succeed.

Such diets are devoid of logic for the body - they reduce the amount of muscle mass, which, after thirty, and so becomes rare. Therefore, the diet should be in moderation to burn excess fat, not all tissues in a row.

The second big mistake is the use of exhausting strength training at the gym pumping up muscle mass, the use of protein supplementation - in order to regain the lost muscle. This edition will not be reduced, and health can falter. Especially if in the gym in particular is not observed.

The third error is the change the look with the money and skill of the plastic surgeons without changes in lifestyle and diet. Liposuction, facelift, and plastic is a major surgery with anesthesia and a long recovery period, with many negative health consequences, including death.

For muscle and fat

After 40 years, our loads are usually not so active, and therefore, the muscles weaker, the hormonal background may also need to weaken and reduce muscle tone.

As a result, there is a gradual decline in muscle, and since muscle tissue consumes more calories you need to eat less. In average, an ordinary woman at the age of thirty-forty years, with a body without exercise loses annually 1-2 percent of muscle mass. All these percentages of the constant force mode will be replaced with fat.

That is, with the same way of living and each year, you will need to cut your diet to about 100 Calories, then your metabolism will keep the fat on a stable level. In this case, you can eat anything you want, the main thing - do not exceed daily caloric content. You will be able to count the calories - then this option is for you.

In addition, the elastic muscle support the tone of the skin, so you need to constantly keep the body in good shape - and then the skin will be less flabby and wrinkled. After thirty very harmful effect of dependence on nicotine, light alcohol and sweet. If in twenty years, it is easy to digest, thirty and settles on the hips. Get rid of the habit to eat for the child that remains, even in order to save.

Important factors weight loss

Dealing with how a woman lose weight at the age of 40, it is important to understand that only one power supply restriction result will be difficult to achieve. The process can take a long time. A comprehensive approach is needed.

This requires:

  • Walking. Walking speeds up the metabolism. Long walks on fresh air – a great way to provide tissues and cells with oxygen, which can have a positive impact on the process of weight loss.
  • Sport. The body requires at least minimal physical activity. To do this 2 times a week, you can enjoy the pool, yoga, gymnastics, dancing, etc. Training should be regular. Exercises can be done at any convenient time.
  • The quality of sleep. To lose weight and improve health, need to sleep. During sleep the body is restored. Normal sleep of an adult 7-8 hours per day. It is important that it be continuous. You can also relax in during the day. However, it is not considered in the previous 7-8 hours. A woman will look younger.
  • Review. Often the reason for the weight gain are health problems. To exclude pathology should be 2 times a year undergo a medical examination. Visit endocrinologist, internist, and other specialists.

The body must get positive emotions. Stress leads to weight gain and deterioration of General health.

Best products for weight loss

the best fat burning foods

When weight loss, a diet should be certain types of food:

  • Fresh seasonal vegetables and fruit. They are a source of fiber. The result is a cleansing of the intestines, excretion of toxins. Vegetables and fruits saturate the body with vitamins. While most fruits are not rich in calories and do not cause damage to the image. The fruits are used only in the first half of the day.
  • Cereals. Rice, buckwheat, millet and other grains are a source of complex carbohydrates, vitamins and minerals. They also need to be consumed in the morning. The Perfect Breakfast. Exception – meal. From what we recover.
  • Nuts. Per day you should eat a small handful of nuts. Despite the fact that high-calorie product, with a moderate dose they do not harm, etc.
  • Bean. Beans, peas and other foods to normalize your insulin levels. While canned beans are forbidden.
  • Dairy products. Women need to eat cheese, cheese, kefir, natural yogurt. It is advisable to choose products with a minimal amount of fat.
  • The meat and fish. The body needs protein and amino acids. It is important every day to eat lean meat and fish.
  • Eggs. They are the source of protein and fat. Eggs must be present in the daily diet of women.
  • Soy. Soy products are a source of protein. They quickly and effectively address obesity.
  • Spices. Red pepper, cinnamon, ginger and other spices are excellent fat. With moderate use, they promote weight loss and will not cause damage.

Allowed the use of bitter chocolate, cakes in a limited number, of black bread.

10.08.2018