How to stay slim after 35 years

Mother nature is unjust to women. If up to 25 years, the majority of women can eat any nutritious food, and they have only one fasting day, to get rid of all accumulated over the week calories, then turn each piece of cake is deposited on the waist and hips inevitable centimeters. And after 35-40 years excess weight begins to grow like a snowball. And get rid of it very difficult, if not impossible.


Of course some of this "merit" the changing lifestyle in middle age becomes more orderly and measured. You are not dancing the night away in the nightclub, and with great pleasure to spend an evening in a good restaurant or, at worst, in front of the TV with knitting in hand. Yes, this lifestyle adds extra pounds. But not all so simple.




The main reason for the rapid weight gain - all the same ill-fated hormones. Around the age of 40 years, and many women are already 35, start in the body hormonal changes. In young women the hormones of the menstrual cycle cancel each other out. If estrogen causes the body to accumulate fat mass, progesterone helps to maintain muscle mass, which burns all the unnecessary fat. Women after 35-40 years, this equilibrium is broken. Not only that, the menstrual cycle becomes irregular, but also appear menstrual cycles in which ovulation does not occur. In such cycles, the progesterone level drops sharply, and the balance of two hormones shifted in favor of estrogen, and therefore, the accumulation of fat.




As if this is not enough, but the more estrogen and contributes to the delay in the body fluids, which means that during low-progesterone cycles, you can find a weight gain of 1-2 kg because of excess fluid. This fluid will leave during normal cycles. But the number of cycles without ovulation with age will only increase. In addition, the rate of metabolism, since 40 years, is slowing down by about 2% each year. And this leads to the fact that every day you spend on 25-100 fewer calories than at a younger age, even with the same level of physical activity and food consumption. But they also change with age.




Simple strategy: get moving!




The level of physical activity with age decreases dramatically: you don't have to walk as in his younger years, pushing a pram, entire neighborhoods, and increased prosperity has enabled us to acquire a washing machine and dishwasher. Of course, various technical devices save our time, but with each such savings you burn less calories than it could. If you want to maintain your normal weight, you should exercise at least 150 minutes per week is the minimum level of physical activity recommended by specialists. Try to walk more and the stairs instead of the Elevator. Studies show that the metabolism of women who love to constantly move (to dance in the kitchen, walk around the room during a phone conversation, violently gesticulating and so on), increased compared with the more relaxed women.




In addition, in women of middle age begin to decrease bone density and muscle tone - two factors that are extremely important to maintain a normal weight. Therefore, in addition to aerobic activity you should do at least twice a week for 20 minutes of strength exercises. After 25 years people annually loses about 200 g of muscle mass, and most effective of all the extra calories burned it to the muscles. Women strength training is even more important than men. Strength exercises for women relative to largely reduce the percentage of adipose tissue, but to a lesser extent than men, affect the growth of muscle mass.




Simple strategy: Eat enough protein




Increase your diet protein foods can also help maintain muscle mass. So if you have problems with the kidneys, increase consumption of lean meat, poultry, fish, dairy and soy products. It should be remembered that this increase should be relatively small, only 20 grams per day. Total consumption of calories from protein should not exceed 25% of your daily intake of calories.




Another important element in your diet, the calcium needed to maintain bone mass. It is best if the source of calcium are dairy products. If you eat enough, you should daily take additional 1000 mg of calcium. Calcium encourages the body to burn excess fat faster. Why this occurs is not yet fully understood, but studies show that women who eat dairy products with low fat content 3-4 times a day, burn 70% more fat.

Author:

Al-Robaki M


Source:

MyJane

women's web magazine