At age 40, everyone on the payroll, especially women, gains weight. This does not want to lose weight anymore. But in some ways, you can lose weight even if you reach a height of 40.
As age increases, weight gain will inevitably increase, as well as weight control becomes difficult.
After the age of 40, metabolism slows down, thus reducing calorie intake. On the other hand, insulin resistance occurs in the body as menopause begins at this time, which may increase the tendency to eat sweet foods.
In view of all these factors, the weight of everyone on parole, especially women, increases. This does not want to lose weight anymore. But in some ways, you can lose weight even if you reach a height of 40.
Remember the best weight loss rules
At any age, there are some basic rules to follow in order to lose weight. These rules are:Reduce eating. At this age, you can reduce your daily calorie intake to 1,500 calories.Weight loss of one to one kilogram a week.Some diets promise to shed weight faster.
Don’t use them. Instead, aim to lose one kilogram to half a kilogram of weight a week through healthy eating habits and exercise.
Don’t skip eating. Maintain regular eating. Breakfast, lunch, and dinner – eat three times a day. Many people skip breakfast or dinner to lose weight.Doing so will not only reduce weight but also increase body fat. Excessive appetite can also lead to overeating.
Make changes to your diet
At this age, choose healthy but not healthy foods. Lower the amount of sugar. Increase in protein intake. It can prevent muscle loss due to age. Not only that, but metabolism is also dynamic. Also, keep in mind the amount of food
Fruits and vegetables:
Fruits and vegetables should be kept in half of your plate. These foods contain a lot of dietary fiber and water, so you can fill your stomach with low calories.
You can have fat-free meat equal to the palm of your hand. It may be yogurt, eggs, chicken, and fish.
Such sugars may include foods such as whole grains, beans, fruits, and potatoes. It will be the same as the size of your hand.
Eat less frequently
In the middle age, insulin resistance can cause frequent starvation. For this reason, just feeding three times is not enough. In addition to eating three times, you can have breakfast with one or two small meals. It does not have to be hungry again and again. Also, eat high-fiber foods like fruits and vegetables.
Eat your favorite food, but eat less
Young people can eat fast food, junk food whenever they want, whenever they want. They do not have to worry about weight gain. Going into middle age but you can’t. Even if you want to eat a meal, you have to suppress it. If a meal is too much to eat, such as French fries, you can still eat it in small quantities. And often the food can not be eaten at will. You can eat these foods once or twice a week.
Develop an exercise habit
Losing weight just by eating it becomes difficult in middle age. At this time, muscle loss begins. Exercise at least 30 minutes daily. In addition, walking at least 10,000 steps a day is also beneficial. Resistance training will be used to keep your weight under control for 4-5 days a week.
It is not difficult to start dieting because you are over the age of 5. However, if you know that you cannot stop eating sweets, then it is beneficial for you to skip this meal. In the beginning, eating and drinking may seem difficult to you. But tell yourself, it’s for your good.
There is another thing to note. The same weight-loss method does not work for everyone. Keep following the method that works best for you. If none of the methods work, try something else.