Regardless of your sex, over the years, the man produces a slowing down of the metabolism: muscle mass is gradually replaced by fat middle layer. Therefore, in order to lose the extra pounds, it requires much more effort than in the youth. You can not in the struggle with the weight of the assistance of fashionable strict diets: based on the strong body. In a stress situation, your body will store energy, and not of charity.
Correction of weight should begin with a review of your life style. Pay maximum attention to the physical activity. No strict system of power will not help you to lose weight, while you are going to be on the couch. Turn excuses on loaded chart or health problems: there are lots of exercises that eliminate the load on the joints and take up to 30 minutes a day.
Why after 40 weight accumulates faster
At this age it produces a natural restructuring of the body. As a general rule, he is accompanied by the following processes:
- the change of metabolism;
- less mobile life style;
- without any physical exertion of muscle mass little by little turns into fat;
- fat deposits become more dense and are slower than in youth;
- hormonal changes are inevitable;
- cumulative consequences of the chronic disease to decrease the metabolism.
How is to help the body begin the process of to lose weight? To do this, you must follow the simple rules that will contribute to certain changes that will help to get rid of the waste of the fullness.
Features body of four decades of trajectory of the woman
Women at this age are very active, participating in the work and in the home, lead the way of life that is balanced. But after forty years, the body of the woman starts changing your metabolism in the side of the extinction of the reproductive function and the slowing of the metabolism. Therefore, changes occur in the structure of the body, the characteristics of the fat deposits and well-being.
In addition, many of the women at this age they acquire the bouquet of chronic diseases, and this may be reflected in the appearance and in the way. It is necessary to know the particularities of your body, so adequate and competent to build power and lose weight.
The body begins to suffer from dehydration, and to meet the needs of the body requires less, as soon as possible, of the energy. In addition, you need more calcium and protein, but less fat, especially saturated, and carbohydrate components of the food. Therefore, many of diet, so widely advertised and popular, in this age, they are ineffective and even harmful, especially if they are short and very restrictive.
As you lose weight
After 40 tearing the hard body, the hunger, and the persistent refusal of so many favorite years of dishes in our opinion — nonsense. In addition, the stress is nothing. If you want to lose weight, it is Your main task – to reduce the amount of calories consumed in a day. For this you will need in the first place, keeping a food diary, in which you are going to celebrate everything that you have eaten during the day. Not worth the cheat, write down everything you've eaten, even if only tested.
Make sure of a couple of days. It is necessary to understand how much you eat, calories a day, and what products or dishes are higher in calories.
In the forward, everything is simple. Calculate the amount of calories per day, You should consume it in function of Your lifestyle. Now, if you want to lose weight, then at some point reduce the amount of calories and eat less than normal. To do this, You can replace the calories products healthier and low in calories or reduce the portions, if you can not stop eating habits. The less you Are going to consume calories in a day, the more effective to lose weight. But don't overdo it. It is better to lose weight slowly and gently.
Well, if You learn how to make a menu of the day, taking into account the caloric content of the products and of their taste preferences, as well as the style of life. But for clarity we give an example of how it could be Your daily menu.
Breakfast. Cup of yogurt, natural yogurt or freshly squeezed juice, a sandwich of egg, cheese, avocado and tomatoes (a piece of broth, cheese, an egg, ¼ of an avocado, several cherry tomatoes), a tangerine or grapefruit. A cup of coffee or tea without sugar. Is around 498 kcal.
Lunch. About 200 gr of low fat yogurt, salad (lettuce, ¼ tablespoons of cabbage, two grated carrots, cucumber, cherry tomatoes, preserved peas, a bit of nuts, a slight sauce of the gas station, you can spray with the lemon). If you don't overdo it with the sauce, you get about 470 kcal.
Dinner. Brown rice, ½ cup soybeans, broccoli (5-6 inflorescences), baked beans, or steamed, a bit of fried shrimp (average size of about 15 units). In quality of the gas station to add a teaspoon of soy sauce, a little garlic, vegetable oil, and ginger. In consequence — 493 kcal.
Enjoy a light snack during the day can citrus fruits (grapefruit, grapefruit, orange), white, or red grapes, but in small amounts, green, apples, etc to your liking. Approximately you can spend around 100 kcal.
Total in result, during the day they eat about 1574 kcal. This figure may increase or decrease depending on Your lifestyle and desired results.
Hereinafter, to maintain weight, also try to constantly check the caloric value of your diet and not eating regularly above the norm.
The advice of the specialists
The first thing you should do is to consult a doctor (endocrinologist, gynecologist). Why? Begin the change you must know, from the inside of himself. If there is some kind of violation in the level of hormone, no diet, and healthy menu will not help you. Therefore, in the first place, make sure that there are no such health problems.
Next grey your look at your daily menu and in the root by changing the usual system of power. The new diet should follow the following rules:
- You must refrain from eating roasted and fat. It is better to give preference to boiled and cooked in a couple of products. You can also bake dishes, but without the use of oil (with the use of special paper, aluminum foil or a mat).
- The intake of food should be approached with care and correctly. The case of the "not losing weight" occurs when there is no power mode. Be sure to eat every 3 — 4 hours, in this case, the metabolism is maintained at an adequate level throughout the day instead of jumping, in case that if you eat a few times.
- The portions should be small, in order not to overburden the body, including the pancreas.
- To lose weight after the age of 40, it is not necessary to completely abandon sweet. You are only going to reduce the consumption of sugar. None of the victims, the abrupt resignation of sugar will increase the risk of breakage.
- Type in your menu the foods with low glycemic index, and minimize the consumption of high. What is the glycemic index? In simple words, is a measure of how fast you digest carbohydrates, and how quickly it increases the sugar in the blood. The lower this index, the more comfortable for the body, occurs a process of assimilation of food.
- As already mentioned, the diet must focus on proteins and complex carbohydrates.
- Not to forget the water. Drink when you feel like, but always. Sensation of thirst is a symptom of dehydration. It is especially important to avoid this woman after 40. So, be careful with the daily consumption of around 2 liters of water.
- Your menu should contain a large amount of fruits and vegetables, dairy products. Try to eat less meat, but more fish and seafood.
- It is not worth to be in a hurry. Take the food intake of not less than 20 minutes, without distractions or that (tv, books, computer, etc). Taking food consciously, eat faster.
- If you follow the calories, it is recommended to stop at around 1500 Kcal per day. It is not difficult to compromise, and 900 Kcal, but do not forget, what consequences has this menu.
- The rule "don't eat after 6" is incorrect. It is important, to the last meal was 3 hours before bedtime. In extreme cases, allow up to an hour before they turned off the lights, drink a glass of kefir.
How to lose weight quickly in the form of a man after 40
Not only women dream of a slender figure. Many men also want to have a beautiful toned body without "beer belly". Here are some recommendations to lose weight of men, "age":
- The main board fractional power of 4 to 5 times a day. A portion of the food and the size of no more than three of the cuffs.
- The training should be 3-4 times a week. They are useful as cardio and strength.
- Eliminate from your diet of fast food, fatty food, alcohol, simple carbohydrates. Lean meat, fish, cereals, fruits and vegetables – the basis of your menu.
- Can afford the luxury of once a week, eat favorite, but harmful and calories product.
- Well sleep well and go to bed early.
- The last meal should be no later than 3-4 hours before bedtime.
- Drink during the day not less than 2.5 liters of water.
For men it is important to obtain sufficient amount of protein. Do not refuse the meat. Replace the fat of the pork in less calorie varieties.
Home remedies for weight loss
Advice of a nutritionist when weight loss after the age of 40, often, seem impossible when the saturated the schedule of work or in the home of a great burden. However, there are tools that is easy to use in the home. Prepare the herbarium of the cooking or spend the purification of the body, whereas on the day of rest of the house.
Here are a few simple and useful recipes:
- Herbarium of the rate of Helichrysum, chamomile, st. john's wort and kidneys birch to do the boiling water (1 tbsp in ½ l of water) and drink in the morning on an empty stomach and at night before sleep all over the glass. This cooking starts the process of purification.
- In the term of 3 days per week, to exclude completely the salt of all dishes. This method will allow the process of change.
- Contrast shower activates blood circulation, increases the tone.
- Instead of dinner every day to drink a glass of kefir.
- To prepare the concoction of corn (6 tablespoons pour 2 tablespoons of room-temperature water, let stand and boil for 20 minutes). This is the norm in 1 day. The cooking should be divided into 4 portions and drink during the day between meals.
If after these procedures are less you weigh, means that home remedies for you are ideal.