The older you are, the more difficulty you have in losing weight.Diets are ineffective, restrictive rules often do not help….Why is the fight against excess weight so difficult? Hormonal changes and a slowdown in metabolism are behind it.We suggest how to deal with it..
It is much more difficult for mature women to maintain a slim figure.Metabolism changes, muscle mass decreases, muscle mass atrophies – these are all important reasons that make losing weight difficult.But you can’t give up because there’s still a lot you can do.
Women have it harder
According to experts, women have more problems with losing weight and maintaining a slim figure in old age.They point out that the way food is metabolized changes with age and there are greater fluctuations in blood sugar levels after a meal.The severity of this process varies for each of us.It depends on how well the body is able to metabolize foods containing carbohydrates.
We burn fewer calories
Another cause of weight loss problems is that body weight decreases with age.This causes the metabolism to slow down, the body burns fewer calories at rest, making it even more difficult to maintain weight.When combined with a sedentary lifestyle, a diet that hasn’t changed for years, and genes, the pounds can start to appear quickly.The situation is not made easier by the typical diseases and ailments that occur in adulthood.Changes in hormone levels can also affect muscle mass.
There are several ways
All these mentioned processes determine the metabolism.It is a complex biochemical process that regulates how quickly and efficiently the body burns calories.It affects how much you can eat in a day without gaining weight.Many people who have weight problems have a reduced metabolism.As a result, they ‘gain weight’ easily.An effective way to improve metabolism is physical activity, exercise.However, he is not the only one.Three principles are important, and movement is one of them.The best results are achieved by applying all of them.
Improve your metabolism
Dietary changes. They are necessary because after 40.year of life, the body begins to function differently.Foods high in carbohydrates are no longer good for the body; it is better to choose whole grain and high protein foods, as well as vegetables and fruits.The basis of meals should be lean meat, fish, legumes, seeds and nuts.It is better to exclude processed foods, avoid an excess of saturated fats and trans fatty acids.Intermittent fasting can have a good effect on metabolism.
More movement. According to the recommendations, it is good to exercise regularly: 150-300 minutes of moderate aerobic exercise or 75-150 minutes of vigorous exercise per week.And go for at least a brisk walk every day.Twice a week strength exercises are needed to strengthen the muscles.
Get a good night’s sleep. Poor sleep can lead to a sharp rise in blood sugar levels, followed by cravings for sweet or salty snacks.That is why it is worth paying attention to sleep hygiene.And why not plan a walk in the evening? Physical activity has a good effect on falling asleep.
