After 30 years, the metabolism slows down. If you ignore this, continue to eat as before, in the next 10 years, added an average of 10% of the body weight of 5-8 kg. How to manage such abundance?
What's on the plate
After forty to lose weight is noticeably heavier than, say, 20 or 25 years. Popular diet, which passed from mouth to mouth, or printed from the Internet, in this age ceases to give former effect. But the damage is significant. So the first thing you need to do: forget about the Kremlin diet, "Atkins", sitting on the buckwheat other half-hungry or unstable electric system. Change the menu gradually, make sure that the day received, not less than 1500 kcal. It is not difficult.
To reduce intake of simple carbohydrates. These are found in sugar, sweets, cakes, bread, refined white rice, fruit juices. Make a list of the products included in the menu, and strike 2-3 positions from which safely to refuse.
Get food with low fat. Low-fat cottage cheese, low-fat dairy products, lean meats, fish undetected will be able to reduce your calorie intake by 20-25%. Used to the salad mayonnaise dressing your heart pour vegetable oil? Use the number it will bring. Try to alleviate the usual dishes.
Eat often 5-6 times a day, in small doses, an average of 250-350 calories. So don't feel hunger, and then start the weight loss. If you have to eat crackers, toast or sweets, replace them with the sandwich, a slice of lean meat or fish, vegetables, wholegrain bread, low-fat cottage cheese, fruit. But make sure that the computer in front of a plate of sliced vegetables.
Life is movement
Gain weight after forty starts, as well as the sedentary lifestyle of the office, back home – at least steps in the work – with minimal noise. As a result, the muscles begin to lose elasticity, even if all of a sudden they want to practice, you can barely cope with the exercises, which five years ago do not represent a difficulty. But to move, to exercise.
What load you choose? On the one hand, fat burning, and on the other – safe for the knee joints, spine. Start of the walk, bicycle, roller skates. If you feel discomfort in the pelvis. I decided to join the gym? Avoid barbells, dumbbells, and workout in the gym – for them, the risk of damage is much smaller. The cardio safest ellipsoid. The load on a fitball, or a hemisphere are also suitable.
Don't forget to warm up before exercise: the Mature joints, ligaments are very important the warm up before class, to reduce the risk of injury. And careful stretching after exercise helps to restore muscle flexibility, thereby strengthening them.
Less tired, drink more water – 1-2 cups before each workout.
At any age, it is important to have a meaningful reason to the weight loss. Find, ask yourself three questions.
Why endure these, although small, but the restrictions? Thus, thinner "itself" should be firmly standing on the ground, surrounded by the reality of life. The lady – a teacher – was able to successfully lose weight, only to realize that in order to be comfortable sleeping on the chair in the theater, where he often took the students. My whole life consists of such data, but the best incentives.
How many pounds is ruining my life? Don't make big goals like this – at least 50 kg height 170 cm, you first need to bring your weight to a healthy physiological range, and to be able to control it.
When necessary the result? It is very important to designate a specific period. For example: "I want to lose 2 kg in a month". No power, except that it is not very different motive, he couldn't prevent the realization of the goal. Very good, if the motive is tied to a real date – wedding, anniversary, meeting classmates, the journey to the sea.
The right approach
The maintenance, the beauty, the harmony, the necessary principles used at any age - the desire to be thin, clear action plan, as well as the competent trainer, nutritional consultant. If you want to lose weight just because you threatened to leave her husband, the proper motivation, that for a long time is not enough. You need to lose weight for the sake of the health, the beauty, the husband is just an extra incentive. Sometimes in the early weight loss requires good psychologist.
The proper weight will have the diet a few lower calorie content, as well as the bias towards vegetables, fruits. The main thing to any diet, even the most popular, fashionable, comfortable, as well as the ability to combine your daily chores. If the diet is constantly giving errors - not a good look for you, it is necessary to review the menu, or medical help.
You don't diet, where you don't eat after six, to leave the dinner or Breakfast, meals should be regular, but low-calorie.
He suggested that five or six meals, three main and dense, the other light. Be oatmeal, cereals, side dishes, lean meat or fish at least three times a vegetable or fruit, vegetable oil.
What not to do?
Often the women begin to lose weight the low calorie diet, reduce your calories to the minimum level necessary to sustain life. Of course, it will help you to lose weight fast, but keep the weight, be thin, for a long time so it won't work.
Such diet is not suitable for the logic of the body - they reduce the muscle mass, after which thirty, thinning. Therefore, the diet should be in moderation to burn the excess fat, not all tissues in a row.
The other big mistake is the use of exhausting workout in the gym to increase my muscle mass, the use of protein-supplement - in order to win back lost muscle. This amount is not reduced, health didn't falter. Especially if you're in the gym, especially not noticed.
The third mistake is the change in appearance, money, expertise, the plastic surgery without a change in lifestyle, nutrition. Liposuction, facelift, plastic, major surgery, anesthesia, long recovery period, very negative health consequences, including death.
About, muscle, fat
After 40 years, the load is usually not as active, so the muscles weaken, the hormonal background is also to weaken, and reduces muscle tone.
As a result, there was a gradual decrease in muscle, muscle tissue consumes more calories you need to eat less. The average, ordinary woman, at the age of thirty-forty years is the body workout without losing a year of 1-2% of muscle mass. These percentages constant power mode is replaced by fat.
This is the same lifestyle each year you have to cut your diet to about 100 Calories, then the metabolism will keep the fat to a stable level. In this case, you eat whatever you want, the main thing - do not exceed your daily calorie content. You will be able to count calories - then this is the option for you.
In addition, the elastic muscle support skin tone, so you need to constantly keep the body in good condition - then the skin will be less flabby, wrinkled. After thirty very harmful effect of nicotine addiction, light, alcohol, sweet. If twenty years from now, easily digestible, thirty - settle the hip. Get rid of the habit to eat the children's left, then, in order to save.
Important factor for weight loss
To address the fact that a woman lose weight at age 40, it is important to understand that only a power supply restriction result will be difficult to achieve. The process takes a long time. The comprehensive approach is necessary.
- Hiking. Walking speeds up the metabolism. The long walks in the fresh air – a great way to the tissues, cells oxygen, which will positively affect the process of weight loss.
- The sport. The body requires at least minimal physical activity. This 2 times a week, you can enjoy the pool, yoga, gymnastics, dance, etc. The training should be regular. Exercises can be done at any convenient time.
- The quality of sleep. To lose weight, improve our health, you need to sleep. During sleep the body is restored. Normal sleep for an adult 7-8 hours per day. It is important to be continuous. You can even take a nap during the day. However, this is not considered to be above 7-8 hours. A woman younger.
- Test. Often the reason for weight gain or health problems. To exclude pathology should be 2 times a year undergo a medical examination. Visit endocrinologist, internist, and other specialists.
The body must receive positive emotions. The stress leads to weight gain and deterioration of general health.
The best products for weight loss
When the weight loss, the diet to certain foods:
- Fresh seasonal vegetables, fruits. They are a source of fiber. The result is a cleansing of the bowel, the toxins excretion. Vegetables, fruits saturate the body with the vitamins. While most fruit is not high in calories, and they don't damage the figure. Fruit only the first half of the day.
- Cereals. Rice, buckwheat, millet, and other cereals, the source of the complex carbohydrates, vitamins, minerals. It should also be consumed in the morning. Perfect Breakfast. Except semolina. The to restore.
- Nuts. Daily you should eat a small handful of nuts. Despite the high-calorie product, the moderate intake doesn't hurt the figure.
- The beans. Beans, peas, other foods to normalize your insulin levels. While canned beans are not allowed.
- The milk products. The women need to eat, cheese, cottage cheese, kefir, natural yoghurt. It is advisable to choose products with a minimal amount of fat.
- Meat, fish. The body needs protein, amino acids. It is important to eat it every day, lean meats, fish to prepare.
- The eggs. This source of protein, fats. Eggs must be present in the daily diet of women.
- The soy. Soy products protein source. Quickly and effectively address obesity.
- Spices. Red pepper, cinnamon, ginger, other spices, high fats. With moderate use, promote weight loss, not damage.
Allowed the use of bitter chocolate, cakes to a limited number of the black bread.