Weight loss is something that most of women care about who have health issues. Thus it is important to know causes and then treatment for obesity among women over 40.
What is being played (really) slimming side when we are 40 years old
Our hormones are at their head and play the roller coaster. Too much estrogen is first produced: buttocks and thighs are enlarged. On average, we take even 3 pounds at this pivotal period. Then, when the system is dry out of hormones, it is the belly that rushes while the thighs and buttocks fade. This “migration” of fats towards the belly, the breasts, the arms and the shoulders is also a consequence of the increase of the secretion of testosterone, the male hormone.
In parallel, we lose muscle mass and our basic metabolism slows down, losing 5 to 7% every ten years from the age of 20 years. It burns fewer calories than 30 years for the same activities. That’s why it’s harder to lose weight late. Especially since our energy needs are revised downwards: 2,000 kcal to 18 against 1,700 kcal to 48. In short, if we do not act, we grow. However, a waist circumference of more than 88 cm increases the cardiovascular risks.
Lastly, the percentage of fat mass increases significantly (from 15% in adolescence to 35% in sixties). This phenomenon is conditioned by our genetic heritage: such mother as daughter, says the adage … and, indeed, the ability to store fat is also hereditary.
There is no question of starving even if our energy needs decrease (around 1700 kcal when one is sedentary). We continue to eat a little bit of everything, but we increase the protein portion by one portion (as big as the palm of the hand) with each meal. Proteins are used to repair damaged cells, and the older we get, the more we need it. In addition, their digestion makes the body work more than the sugars or fats: 50% of the calories that the proteins bring are thus used for their transformation.
What are we eating?
A diet rich in protein, to which we add vegetables and fruits. As for starchy foods, they bring energy, especially in the morning to “revive” the metabolism after the fast of the night. It can still be consumed at lunch time.
On the other hand, in the evening, it is better to avoid them.
In parallel, the physical activity maintains the muscular mass, itself essential to increase the bone density.
The flat stomach diet
This is one of the diets in vogue in the United States: the “Flat Belly Diet” or flat stomach diet, with 4 days of attack to clean the body and 4 weeks of balancing. Fatty acids do not lodge in the abdominal fat and even help to unclog the area. True allies if we consider, we repeat, a waistline greater than 88 cm represents a real health risk, especially cardiovascular. The Flat Belly Diet puts forward nuts, avocados, oily fish and olive oil.
And to start, during 4 days, one eliminates the salt, the alcohol and the drinks sparkling, spicy or dried foods as well as coffee, tea, hot chocolate and fruit. Then, we resume a normal diet.
With 30 min of daily walking we lose 1 kg in 6 weeks.
With 30 minutes of stretching 3 times a week you gain 500 g of muscles.
Restrict to 40 years? No way !
The best is the enemy of good. To want to reduce too much its caloric intake, one becomes fragile.
Already responsible for water retention, overconsumption of salt could also promote osteoporosis. However, our consumption is around 10 to 12 g / day while Afssa (French Agency for Food Safety) recommends a maximum daily dose of 8 g. However, if you look closely, the salt that we add ourselves in the cooking water or on our food represents only 1 to 2 g per day. The excess would come from industrial products (breads, dishes in sauce, cakes …). To consume with moderation is good to get results.
To eliminate 200 kcal without depriving oneself, one can also practice …
20 minutes of fast walking
15 min of jogging
1 hour of gardening
30 min of road cycling
30 min swimming
And of course, to boost the operation “firmness”, we put on slimming massages and oils and creams slimming.