Weight loss after 30 years: why pounds do not go?
Young and beautiful, but with a special metabolism!
It is important to know that age changes in the body impose an imprint on metabolism, and you need to make an amendment to them, controlling your weight. First of all, let's talk about the physiology that underlies everything.
So, from 35–40 years old, the body turns towards the climax, which is still far away, but the body invariably prepares for it in advance. Gradually, the level of sex hormones decreases, reproductive functions fade away, the intensity of metabolic processes decreases. That is, the body is no longer so actively and quickly consumes resources coming from food. Therefore, there may be changes in the structure of the body itself, the distribution and deposition of fat reserves, as well as changes in health.
Major body changes in 30+ that are important to know:
- Cells lose water more actively, so often the body suffers from dehydration. And this is wrinkles, dry skin, slowing down the metabolism and, as a result, weight gain.
- The need for calcium increases, so that the bones do not become fragile and do not form a tendency to fractures.
- The body needs more protein and less fat, sugar in the diet to renew aging tissues, to maintain a full-fledged level of energy in the cells.
Therefore, the majority of popular diets, built on fasting, restriction of nutrients, being on one particular type of food, at this age will not be effective. Moreover, they can significantly harm, which threatens the development of serious diseases of the digestive system and metabolic disorders.
Overweight out of nowhere?
For many women, it becomes surprising that the extra weight arises from nowhere. The eating habits that helped keep the body in shape until that age did not change, the lifestyle as a whole was well-established, but the scales stubbornly show an increase in kilograms. In order to fight them, many women practice severe dietary restrictions, begin to apply a strict diet, or even periodically starve. But in the end, this only leads to disruption of well-being and ailments, but with respect to the figure does not bring stable and pronounced results.And this is due to the fact that the metabolism is changing and it is necessary to adapt to it.
In this age period, diets with complete elimination from the diet of fat, especially saturated fat, and cholesterol are dangerous. It is cholesterol that is the basis for the synthesis of steroid sex hormones, due to which a woman retains her youth. The level of estrogen and so decreases with age by about 1% per year, and the restriction in the diet of saturated fats and cholesterol can only accelerate this process, but will not lead to weight loss. In addition to problems with weight, a violation of the synthesis of sex hormones affects the sexuality of a woman, suppresses libido, brings the onset of menopause.
Danger of starvation and fluid restriction, they threaten a sharp loss of weight with the formation of sagging skin folds and the formation of wrinkles, which then will be extremely difficult to get rid of. In addition, the beauty of the breast, the skin of the neck and face suffers, which will only worsen the state of the whole and will not add optimism.
Properly losing weight: nutritionist and moderation
It is best to go to the therapist for examination and for weight loss, ask for help from a nutritionist. It is necessary to determine the ideal body weight and the required calorie intake.And you also need to understand that you shouldn’t lose weight to your size, which was 20 years old, with age the body should add about 4–5 kg in normal condition, which is not much, but such reserves are needed to maintain health and complete metabolism. Remember, in what weight you were most comfortable 10 years ago, adding to it 3-4 kg.
As for the caloric content, it is still easier: you need to subtract 500–700 calories from the caloric intake that you have previously established, focusing on new data. On average, you need to reduce meals by one serving, replace one of the high-calorie meals with light snacks.
It is important to make dinners light and low-calorie, at this age it is not very good to eat at night and eat dense, fatty and sweet foods. With a 90% probability they will go not to the needs of the body, but to the sides and waist in the form of fats. Useful fasting days once a week to give a digestive rest and a little revitalize the metabolism. It can be kefir, vegetables, fruits, yoghurts.
We need a complete protein, but it is important to give preference to fish and poultry, limiting in the diet of meat, especially with fat. The amount of saturated fat should be reduced, but not completely abandoned.Butter, egg yolk, cream, milk should be in the diet, but mayonnaise, lard, margarine and trans fats should be excluded.
It's important to be active!
Not only food, but also the problem with the expenditure of calories leads to "sticking" extra pounds to the waist. Therefore it is important to monitor your activity - go to the gym, do fitness, ride a bike, swim.
It is not important what type of load will be chosen, the main thing is that the calories coming from the food are actively burned, and not put on the waist and hips. With a deficiency of activity, the muscles invariably atrophy, in their place fat comes, because nature does not tolerate emptiness. In addition, the load needs bones and ligaments - this is the prevention of osteoporosis and dystrophic changes.