Regardless of gender over the years is people will slow down metabolism: lihasmass is gradually replaced fat and glue. So to lose those excessive pounds is necessary a lot more trouble than the youth. Can't fight the weight return the help of trendy strict diet: they are rated a strong organism. In a stressful situation your body makes to conserve energy and not spend.
The correction weight should start to look at your lifestyle. Pay maximum attention to the physical. None of the strict system of diet does not help lose weight, when you lie down on the couch. Turn the excuses on the charging chart or health problems: there are a lot of training, which will eliminate the burden on the joints and to occupy 30 minutes a day.
Why after 40 weight collects faster
This age takes place in the natural perestroika organism. Usually him involves the following processes:
- look at the metabolism;
- less mobile lifestyle;
- without physical exertion lihasmass is gradually becoming the fat;
- fat deposits tend to become tight and go slower than in his youth;
- hormonal changes are inevitable;
- the collected impact of chronic diseases, slow down the metabolism.
Is it possible somehow to help your body start the process of losing weight? For this purpose you should follow simple rules, that can help certain changes and helps get rid of junk completeness.
The characteristics of the organism forty years women
Women of this age are sufficiently active, they are engaged in work and home, leading to a measured lifestyle. But after forty years in the organism of women is beginning to change the metabolism from the fading of reproductive function and slows down metabolism. So the changes taking place in the construction of the body features of the fat deposits and well-being.
In addition, many women are this age acquire a bundle is a chronic disease and it can affect the appearance and your figure. It is necessary to know the functions of your body properly and competently to build a food and lose weight.
The body begins to suffer dehydration, and to cover the body's needs is necessary less, than in the past, energy. In addition, there is a need for more calcium and protein, but less fat, especially saturated and carbohydrate components of food. So many diets are so widely advertised and popular, this age is ineffective, or even dangerous, especially if they are short and sharply restrictive.
How to lose weight
After 40 torture of the body severe hunger and the constant rejection so favorite for many years, the dishes in our opinion — a fool. Apart from the stress of it something does not give. If you want to lose weight, then it is Your main task – to reduce the calories per day. For this purpose it is necessary first of all to make a food diary, where you will celebrate all you ate during the day. In doing so, do not pay yourself be fooled, write really everything, what you ate, even if only tried.
Observe yourself for a couple of days. You need to understand how much you are eating you with their subordinates calories a day, and what food or foods are the most calories.
On are all easy. Calculate how many calories per day need to eat, depending on Your lifestyle. Now, if you want to lose weight, then some time to reduce the calories and eat less of the norm. This can replace the most high-calorie products over healthy and low calorie or reduced portion, if not quite to renounce ordinary food. The less You consume the amount of calories per day, this effective to lose weight. But not too. The best to lose weight slowly and smoothly.
It would be good if You learn to prepare the menu of the day, whereas caloric products to and your taste preference, but also a lifestyle. But for the sake of clarity we will here is an example of how you can look at Your daily menu.
Breakfast. Cup keefiri, yogurt or freshly squeezed juice, sandwich with egg, cheese, avocado and tomato with a slice of low-fat cheese, egg, ¼ " milk, more tomatoes, cherry), one of the mandarin or grapefruit. A cup of coffee or tea without sugar. It is about 498 kcal.
Lunch. About 200 gr low-fat yogurt, salad (lettuce, ¼ tbsp. cabbage, two grated carrots, cucumber, cherry tomatoes, canned peas, a little nuts, all easy sauce to refuel, you can sprinkle lemon). If do not overdo the sauce, then you can get about 470 kcal.
Dinner. Brown rice, half a cup of soy beans, broccoli (5-6 inflorescences), boiled or steaming independently, a bit of fried shrimps (medium sized about 15 pieces). Can be such as refuelling, add a teaspoon of sojakaste, a little garlic, oil and ginger. The result of this is that the 493 kcal.
Snacking during the day can be a citrus (grapefruit, pomelo, orange), white or red grape, but in small quantities, green apples and so on, to your liking. About can spend is about 100 kcal.
Total score during the day then I eat about 1574 kcal. This number can be reduced or increased depending on Your lifestyle and desired results.
On maintain weight to also try to constantly monitor the calories of your diet and not consume it regularly over the norm.
The very first thing you should do – seek medical attention (put the new plantation, gynecologist). Why? Start changes to be just the inner self. If you have any violation of hormonal levels, no diet and a healthier menu for you does not help. Thus, first of all, make sure that you do not have such problems with health.
On the flock of your gaze in your daily menu and fundamentally change the habitual system of the power supply. The new diet must follow the following rules:
- Must avoid alcohol, toasted and greasy. Better to prefer boiled, and cooked a couple of products. You can also bake dishes, but without the application of oil (using a special paper, foil or pad).
- Prepared food must be approached intelligently and properly. In case "not lose weight" occurs when the lack of nutrition. Make sure to eat every 3 — 4 hours, in this case the metabolism is to keep the necessary level for the whole day instead of a leap, if you eat rarely.
- Servings should be small, so as not to overload your body, including the pancreas of iron on.
- Lose weight after 40 years, do not have to completely give up sweet. Need only is to reduce sugar intake. For some victims, the abrupt abandonment of sugar significantly increases the risk of breakdown.
- Enter your menu the foods that have a low glycemic index and minimize consumption of high. What is the glycemic index? In simple words, it shows how quickly absorbed carbohydrates and how fast the rise of blood sugar levels. The lower this index, the more convenient is the organism occurs, the process of food absorption.
- As already mentioned, nutrition should be focus is on proteins and complex carbohydrates.
- Don't forget water. A drink is needed, not when wanted, and constantly. Feeling thirsty – a sign of dehydration. It is particularly important to avoid this woman after 40. Which means that traces of the every day consume about 2 liters of water.
- Your menu should include lots of fruits and vegetables, dairy products. Try to eat less meat, but a lot of fish and seafood.
- Does not pay to rush. Take meals at least 20 minutes, which isn't distracting no matter what (tv, books, computer, etc.). Taking food consciously, then met faster.
- If you track calories, then we recommend you to stay around 1500 Kcal per day. Not hard limited to up to 900 Kcal, but do not forget what the consequences are of such a menu.
- Usually "not after the 6" wrong. It is important that the last toidukord was 3 hours before bedtime. At most it is only allowed an hour before hanging up drink a cup of yogurt.
How to lose weight fast men after 40
Not only women dream of a slimmer figure. Many men also want to have a beautiful toned body without the "beer belly". Here are some suggestions that pills for men "age":
- Main advice is the fractional meal 4-5 times a day. One serving of the food size is more than three fists.
- Workout should be 3 to 4 times a week. It is useful for the heart, so and practicing.
- Leave your diet rämpstoit, greasy food, alcohol, simple carbohydrates. Lean meat, fish, cereals, fruit and vegetables – the basis of your menu.
- Can't afford once a week to eat the favorite, but harmful and high-calorie product.
- Well I get enough sleep and go early to sleep.
- Last toidukord shall not be later 3-4 hours before bedtime.
- Drink days within a period of not less than 2.5 liters of water.
For a man it is important to get enough protein. Don't reject the meat. Replace pekk less high-calorie varieties.
Tips for a nutritionist, if losing weight after 40 years is often seem overwhelming, if saturated work schedule or how large the home load. But there are means by which is easy to use at home. Cook vegetable broth or spend cleaning possible in the body, having a free day at home.
Here are some simple and useful recipes:
- Herbal collection — õlglill, chamomile, st. john's wort and kidney birch — made with boiling water (1 tbsp ½ l of water) and drink in the morning empty stomach and evening before bedtime in a variety of glass. This cooking starts the cleaning process.
- 3 days a week completely exclude salt from all foods. Such a method allows the creation of metabolic processes.
- Contrast shower activates blood circulation, increases the tone.
- Instead of dinner is every day to drink a cup of yogurt.
- Prepare the broth from corn (6 tablespoons pour 2 tablespoons of water at room temperature, let stand and simmer for about 20 minutes). This norm is 1 day. The broth should be divided into 4 servings and drink throughout the day between meals.
If, after such procedures you've got less to consider, then folk, that you perfectly fit.