Many women who have crossed the threshold of forty years are aware of the problem of weight gain. But you really want to maintain the same beautiful figure and health as in your younger years. Most of the fair half of humanity believes that after forty years of age, life is just beginning and therefore it is impossible to gain excess weight, so as not to worsen the quality of life. Today we will figure out how to bring your weight back to normal, improve your figure and prevent weight gain. First of all, it is necessary to understand why ladies who belong to this age category, in most cases, gain extra pounds.
Transformations in the body after 40
A diet for women after 45 years of age should take into account the changes occurring in the woman’s body. In particular, this applies to:
- reducing the production of progesterone and estrogens;
- increased blood pressure;
- headaches;
- hyperhidrosis;
- loss of muscle mass;
- increased bone fragility;
- depressive states, etc.
Also, many are faced with impaired excretory function and other problems.
How to lose weight correctly and effectively at home without harming your health
Consultation with a specialist. The first step on the path to an ideal figure should be a visit to the doctor. It is worth making sure that there are no diseases that provoke excess weight.
First, you should visit an endocrinologist to rule out thyroid disease (a common cause of weight gain after 40 years). It is also worth excluding diabetes mellitus, especially type 2, because it is characterized by an increase in the proportion of adipose tissue in the body. After laboratory tests are completed, the specialist will be able to prescribe a therapeutic diet.
Improve the functioning of the gastrointestinal tract. In the absence of chronic diseases that provoke excess weight, you should begin to correct your digestion. Metabolic processes in the body depend on diet: consume enough plant fiber and clean water throughout the day.
Attention! Fiber, although in itself is not a significant source of nutrients, is necessary for the body for the comfortable functioning of the digestive tract. It promotes the normal rhythm of peristaltic movements (rhythmic contractions of the intestinal wall), thanks to which its use helps to normalize the digestive processes.
Nutrition. You should not get carried away with strict diets after 40 years - they provoke sharp fluctuations in weight, which negatively affects your overall health. Losing up to 5 kg per month is considered safe. The best way to lose weight at home is for women over 30 to switch to proper nutrition.
Physical activity. Special exercises are needed to increase muscle mass and quickly burn fat. Regular physical activity can both reduce excess weight and make your figure more toned. And weight training allows you to increase the volume of muscle tissue, which will not only help you acquire the desired attractive figure, but also speed up metabolic processes (metabolism).
Weight norm, reasons for being overweight
Excess weight occurs for a number of reasons:
- slowing down metabolism;
- fast food abuse;
- sedentary, sedentary lifestyle;
- lack of physical activity;
- bad habits, etc.
To understand how to eat properly for a woman after 40 years, it is worth deciding on normal weight indicators. To do this, you can use a simple formula: weight = height - 110.
That is, with a height of 170 cm, the normal weight is 60 kg. With an asthenic body type, normal indicators are: weight - 115.
When indicators increase, nutritionists recommend reconsidering your diet and taking your health seriously. It is important to avoid fasting. You should lose kilograms gradually and correctly. Diet is stress for the body.
Belly fat
Representatives of the fair sex after forty years usually suffer from this very problem. As mentioned earlier, the reason for this is a disruption in the normal functioning of androgens. Fat deposits in the abdominal area can be very dangerous, as they are associated with diabetes, stroke, and pathologies of the cardiovascular system. Hormones are not the only cause of wrinkles. In addition to it, the following factors also have an important influence:
- Problems with the spine. If your posture is incorrect, the vertebrae become displaced and organs protrude. The belly is formed reflexively. In the absence of sufficient physical activity, folds form in a short period;
- Severe stressful situations over a long period of time. Negative emotions provoke a surge of adrenaline. There is a disruption in hormonal levels, disruptions in the metabolic system, resulting in the formation of fat folds in the lower abdomen;
- Lack of physical activity and excess food consumption. When overeating, the stomach stretches, which, with a sedentary lifestyle, provokes the deposition of fatty tissue in the abdominal area;
- Genetics. If a woman’s family members suffered from diabetes and obesity, then similar diseases may appear in her. First of all, fat deposits will be deposited in the abdominal area;
- Insufficient number of meals. Many representatives of the fair sex believe that meals should be three times a day. But that's not true. Experts advise eating at least six times a day. The difference between meals should not be more than 4 hours;
- Problems with willpower. Unresolved problems contribute to the emergence of new problems and stressful situations, which women like to eat with large amounts of junk food. All this together gives fat deposits in the abdominal area;
- Lack of sufficient sleep. The normal duration of night rest should be at least seven hours. Otherwise, the body experiences stress and stores belly fat first.
To get rid of folds in the abdominal area, you first need to normalize your diet. If you eat incorrectly, even sufficient physical activity will not bring the desired result. The stomach is the most problematic area for many women and it is quite difficult to remove it.
In order to get your figure back to normal, you first need to keep a food diary to control the number of calories you consume. If you reduce your diet within 500-750 calories, you can lose up to one kilogram per week.
Experts do not recommend cutting calories above this limit. This may be harmful to a woman's health.
Excess belly fat can be lost with a low-carbohydrate diet. Nutritionists recommend creating a diet so that each meal includes up to 115 grams of protein. It is also good to include a serving of vegetables in your diet. Whole grain products are rich in fiber, which is an essential component for weight loss.
Experts believe that the main reason for the formation of belly fat is excess sugar consumption. Representatives of the fair sex who cannot imagine their life without sweets are better off giving preference to dried fruits, natural honey and dark chocolate.
To get rid of fat deposits in the abdominal area, you should drink two glasses of clean water before each meal. This will help satisfy your hunger with less food, causing your stomach to shrink.
By doing morning exercises before breakfast, you can burn most of your fat reserves. It is enough to do exercises every day for half an hour to see the results after a while. It is necessary to perform both aerobic and strength training.
Key nutrition rules
When creating a daily diet for a woman over 40 years old, it is necessary to adhere to a number of key rules:
- You need to drink 1500-2000 milliliters of pure water without gas per day. The main amount is consumed before lunch. Thus, it is possible to prevent swelling of the soft tissues.
- In the morning, immediately after sleep on an empty stomach, you need to drink 200 ml of clean water. You can add a few drops of freshly squeezed lemon juice to the glass. Thanks to this, the work of the gastrointestinal tract organs is started and metabolism is accelerated.
- At this age, with insufficient physical activity, the body does not need a large amount of food. The optimal serving size is 230-270 grams. Or two female fists placed side by side.
- Meals should be frequent. The number of meals is 4-5 per day.
- The final meal should be no later than 2.5 hours before bedtime.
- You need to eat food at approximately the same time.
- You can drink 200 ml of water 30 minutes before meals. The composition will take up some of the free space in the stomach. As a result, the feeling of hunger is dulled, and satiety occurs much faster.
- The amount of fats and carbohydrates in the diet should be limited.
- The diet should include amino acids, vitamins, minerals, and protein. For this purpose, lean meat and fish, fresh seasonal berries, vegetables and fruits, herbs, and cereals are consumed, with the exception of rice and semolina.
- Cereals should be eaten before lunch. Preferably for breakfast.
- For snacks you can use low-fat cottage cheese and yogurt, cheese, nuts, dried fruits, vegetables, and fruits. Fruits and dried fruits are allowed to be eaten only in the morning. For breakfast or lunch.
Additionally, experts recommend using multivitamin complexes.
How to get out of a diet correctly
Any diet involves a smooth inclusion of familiar foods. A sharp return to normal eating will provoke a rapid gain of kilograms. To avoid this, you need to:
- try not to overeat;
- do not indulge in flour, sweet and fatty foods;
- drink enough water per day;
- add high-calorie foods to the menu gradually.
The body, which was experiencing a calorie deficit, will begin to actively store fat deposits. Therefore, it is important to strictly follow these rules. It is best to make healthy eating a principle of life.
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Important factors for losing weight
However, proper nutrition for women after 45 years is not enough. Maintaining your figure without a minimum amount of physical activity is unlikely to be possible.
To maintain shape you need:
- Spend as much time as possible outdoors. This doesn't mean you can just sit on a bench. It's important to move. This could be long walks, summer work in the garden or garden plot, cycling or swimming in the river.
- It is recommended to exercise several times a week. At this age, you can go to fitness, yoga, Pilates or the pool. In summer you can ride a bicycle.
- To keep the body in good shape, good quality sleep is important. You need to sleep at least 7-8 hours a day. Additionally, during the day you can take a rest for 1-2 hours. You should fall asleep in the evening and wake up in the morning at approximately the same time. Weekends are no exception.
- Particular attention is paid to health status. If you feel unwell, you should seek help from a doctor. You should undergo a full medical examination 2 times a year.
The use of strict diets should be completely abandoned. It is much more effective to eat right. The body needs a complete, balanced diet.
Contraindications
The diet is not recommended for use in the following cases:
- if diseases of the gastrointestinal tract have worsened;
- during colds and infectious diseases;
- with anemia;
- when treated with certain medications;
- with weakness and poor health;
- if you have liver or gallbladder disease.
The most suitable products for weight loss
Before creating a menu, a woman over 45 needs to know exactly which dietary products can be included in it and which should be avoided.
A weight loss diet should include the following components:
- Fruits, berries, vegetables, herbs. They are rich in vitamins, micro- and macroelements, and fiber. Vegetables contain a minimum of calories and at the same time have an antioxidant effect, protecting against the action of free radicals.
- Porridge. Cereals are healthy because they contain so-called slow or long-term carbohydrates. They eliminate the feeling of hunger for a significant time and provide the body with energy. Porridges are rich in vitamins and minerals.
- Nuts. Every day you need to eat 50 grams of any nuts. They are rich in Omega acids, vitamins, micro- and macroelements.
- Dairy products. Rich in calcium and lactobacteria, which help normalize the functioning of the intestines and the gastrointestinal tract as a whole.
- Sea fish. Rich in protein, polyunsaturated fatty acids, iodine, potassium and other substances necessary for health.
- Seafood. These are natural aphrodisiacs that are rich in iodine and other components. Seafood has a positive effect on the digestive system and metabolism, accelerating metabolic processes.
- Meat. To provide cells and systems with protein, lean meats are included in the diet. The best option is chicken, turkey.
- Eggs. Rich in protein and fats. Consumed mainly before lunch.
- Beans. They contain vegetable protein, complex carbohydrates, and fiber. It is recommended to eat white beans.
- Vegetable oil. It is advisable to use olive oil. You can also add sesame, flaxseed and less often sunflower. Olive oil is added to salads. Additionally, you can drink a tablespoon to normalize intestinal function.
Sometimes it is allowed to eat dark chocolate in limited quantities. Allowed - 1-2 pieces per week.
Such products are useful. They don't make you better. Of course, with moderate use.
The benefits of fats for women over 40 years old
Fats are calories. When losing weight, low-calorie diets that exclude triglycerides are used. With proper nutrition, consume 500-1000 mg of fat per day.
For healthy, shiny hair and glowing skin, saturated fats are replaced with omega-3. They preserve energy reserves, are a component of cell membranes, and ensure the absorption of food in the intestines. Women over forty suffer from hormonal imbalance. Omega-3s are involved in the synthesis of tissue hormones and regulate the levels of testosterone and serotonin.
Plant sources of fatty acids: nuts, avocados, provide ALA omega-3. ALA must be converted to EPA and DHA. The conversion process is ineffective if there is no fish in the diet.
Foods rich in omega-3:
- Wild rice contains manganese, zinc, and phosphorus. 100 g contains 240 mg of fatty acids, while rice is low in calories.
- A chicken egg contains 115 mg of omega-3.
- Soybeans (300 mg) are rich in fiber, necessary for proper intestinal function.
- Walnuts (2600 mg/30 g).
- Milk (100 mg/240 ml).
- Salmon (2.5 g/100 g). Fish contains a large amount of vitamin D, niacin, and cobalamin. Calorie content 261 kcal.
- Avocado (2.4 g/100 g).
Prohibited Products
A diet for women over 45 involves excluding certain foods from the menu:
- Alcohol. Alcoholic drinks remove moisture and vitamin C from cells and tissues, and also contribute to uncontrolled food consumption. As a result, body weight increases. You are allowed to drink a glass of dry wine once a week.
- Coffee. Drink consumption should be limited. Allowed is 1 cup of natural coffee per day without sugar, cream or other additives.
- Salt. It retains water in the tissues. It is recommended to replace salt with soy sauce or fish sauce.
- It is also necessary to exclude potatoes and carrots from the diet, which are high in calories and difficult for the body. They make you fat.
Chips, crackers, mayonnaise, fast food and other unhealthy foods should be prohibited. It contains carcinogens that contribute to the development of cancer. At the same time, such products are characterized by increased calorie content and cause a blow to the figure. People of any age group can recover from them.
Basic rules and features of metabolism
At the age of 40, many women lead an active lifestyle: they take care of the house, take care of their careers and other current affairs. This indicates a significant calorie expenditure during the day, but in practice, the extra pounds only add on. The reasons for this phenomenon include:
- Metabolic slowdown, which is associated with age-related processes in the body.
- A gradual decline in the functions of the reproductive organs - the appearance of excess weight is often associated with hormonal changes in the female body.
- The appearance of chronic diseases that will affect appearance, well-being and figure.
- Changing nutritional needs of the body - at 40 years of age you need more calcium and protein, while the need for saturated fats and carbohydrates remains, but their abuse leads to faster weight gain than at a younger age.
- Increasing the daily hydration rate - the body requires more water to perform traditional functions. Without it, the process of losing weight is simply impossible.
For these reasons, a number of popular diets that are actively advertised in the media may be ineffective and potentially hazardous to health at this age. It is necessary to take into account the age-related specifics of metabolism in order to correctly understand how to lose excess weight with such characteristics, especially when it comes to losing weight at home.
Expert opinion
Evgeniy Kislitsa
Practicing surgeon. Certified massage master. Two-time vice-champion and heavyweight champion of regional kettlebell lifting competitions.
Many popular diets involve severe restriction of food consumption or adherence to a diet that includes one type of food - mono-diets. Such a diet can not only harm your health, but even after stopping the diet, it often leads to a return to your previous weight or an even greater gain of body fat. This is due to the physiological characteristics of the human body. The bottom line is that any fasting is stressful for the body. And after returning to the usual diet, the body struggles to gain fat in reserve. This is due to the fact that adipose tissue is a universal source of energy and nutrients for the body. The latter will be used in stressful situations, during fasting during fat breakdown reactions. The body tries in every possible way to prepare for a possible nutritional deficiency precisely by deposition of fat reserves. This mechanism is justified evolutionarily, since previously the threat of famine always hovered over humanity. However, today, when food has become more nutritious and accessible, this mechanism does many people more harm than good.
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Sample diet for seven days
An approximate diet menu for weight loss for a week could be as follows:
| Day | Menu |
| Monday |
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| Tuesday |
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| Wednesday |
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| Thursday |
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| Friday |
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| Saturday |
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| Sunday |
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Tea in the menu can be replaced with cocoa without sugar. You can also eat other dishes. It is difficult to recover from such a set of products. Especially if you follow the recommended dosage.
Greek diet
The following diet can be used for any length of time. It promotes gradual weight loss and does not cause a negative reaction from the body. Your weekly diet might look like this:
| Day | Morning | Snack | Dinner | Afternoon snack | Dinner |
| Mon | Pear | Homemade yogurt | Chicken breast and tomato and onion salad | Greek salad portion | Vegetable stew |
| W | Orange | Low-fat cottage cheese | A piece of boiled beef without fat and fresh bell pepper | Lavash with cheese and tomatoes | Pepper, tomato and cucumber salad |
| Wed | Coffee without sugar, a slice of toasted bread | Any fruit | Stewed fish and vegetable salad | Greek salad | Grilled fish |
| Thu | Tea and a piece of cheese | Yogurt | Stewed vegetables with steamed chicken cutlet | Salad with cucumbers and green onions | Green tea, baked vegetables |
| Fri | Apple | Orange | Veal stewed in sour cream | Coffee, toast with cheese | Sliced vegetables, fish from the oven |
| Sat | Grapefruit | Apricots | Grilled pink salmon with vegetables | Greek salad portion | Steamed omelette with tomatoes |
| Sun | Coffee and toast with cheese | Yogurt | Chicken breast and brown rice | Vegetable mix | Seafood and vegetable salad |
The main emphasis is on fresh vegetables. The main thing is to control the volume of portions and not forget about the water regime.
Advice from nutritionists
To increase the effectiveness of the diet, you should follow the recommendations of a qualified specialist:
- Once every 7-10 days it is worth giving the digestive system and the body as a whole a deload. This doesn't mean you should give up food completely. You can include kefir, buckwheat, and apple in your diet.
- To lose extra pounds, you should completely give up baking. You can eat some rye bread.
- Smoked, fried, fatty, and canned foods are completely and permanently excluded from the diet. Dishes are steamed, boiled, baked.
- Fasting is prohibited. The exception is medicinal, for which there is a doctor’s prescription.
- Drinking tea, dietary supplements and other weight loss compounds is prohibited. They do not benefit the body by removing fluid, vitamins and minerals.
Fat formation, cellulite and excess weight are a common problem faced by more than half of all mature women. However, it can and must be fought. The main thing is not to be lazy and not to break down. Proper nutrition should become the norm.
You can learn more about tips on weight loss with a sedentary lifestyle at this age by watching the video:
Add physical activity
To lose weight if you are overweight about 40 kg, you should start with light workouts, pay attention to breathing exercises, walking and light exercises. Gradually, having lost the first extra pounds and brought your muscles into working condition, you can move on to full-fledged training that you will enjoy. An excellent way to relax after a workout and enhance its effect will be cosmetic procedures - weight loss wraps and anti-cellulite massages.
Types of training:
- Anaerobic (strength training);
- Aerobic (running, swimming, cardio);
- Mixed (game sports).
An example of gymnastics at the initial stage:
- Feet shoulder-width apart, hands at the waist - the starting position when performing exercises.
- Perform 5 body turns to the left and right sides.
- Lean forward, try to reach your right knee with your left hand, straighten up, do the same with your left hand. If this is easy for you, then stretch as hard as you can.
- closer to the floor. Perform 5 bends on each leg.
- Place your hands behind your head and rotate your body clockwise and counterclockwise. 10 rotations in each direction.
- Inhale, rise on your toes, and as you exhale, lower yourself onto your heels and squat slightly (10-15 cm). Do 10 squats, take your time, the angle between your legs and body should be 90 degrees.
- March in place, raising your knees high, for 5-10 minutes.
These exercises will not take much time, but if performed correctly, they will prepare your body at the initial stages for further physical activity.
Losing 40 kg is not an easy task, but it is quite doable. By following the tips given above, you can lose weight in 6-7 months.
Results will be better with increased physical activity. There is no need to greatly reduce the caloric content of your diet in an effort to lose weight quickly - this can have a bad effect on your well-being and force you to abandon the idea, since the feeling of hunger drives the body into a stressful situation. If the initial weight exceeds 120 kg, you can contact specialists who will prescribe drugs for weight loss. But it is not recommended to prescribe pills yourself.
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