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Entering the age of 40 years will make women difficult to lose weight. For body performance, such as metabolic processes, decreased. As reported by Prevention, women during premenopause or menopause will experience a decrease in estrogen levels. From age 40 years, the estrogen hormones have become sensitive resulting in a difficult body controlling the blood sugar levels.
Caroline Cederquist MD, a certified bariatric surgeon and founder of BistroMD food delivery service, said that when blood sugar levels rise and fall, the desire to consume unhealthy snacks will increase. Nevertheless, there are still a number of ways that can be done to lose weight in the age of 40 's.
1. Set a reason why you should lose weight
Without strong motivation, all efforts will feel heavy. You should have a mental consciousness that keeps you ready to change.
"If you are not involved mentally, it will not work," said Pamela Peeke MD, author of The Hunger Fix.
2. Evaluation of consumption patterns
Dr. Cederquist says, the restriction of processed carbohydrates and processed foods can help combat insulin-related resistance with age and increase blood sugar levels stable. Consume more protein.
3. Reduce the feeding portion
Consuming more protein without reducing its portion, will not help to make weight loss. Nutritionist Frances Largeman-Roth suggests that women who usually consume 2,000 calories per day should try to reduce to 1,500 – 1,600 per day.
4. Try to do intermittent fasting
It is by limiting the meal to only 8 hours and fasting for 16 hours. Studies have shown that intermittent fasting is not only beneficial for weight loss, but it can also help you control pradiabetes and diabetes.
5. Divide more meal times
Increased insulin resistance may make you feel more hungry. Divide your food into three medium-sized meals and one or two small snacks will keep your blood sugar levels steady while resisting the desire to eat snacks.
6. Keep the snacks
You should only consume snacks only when they are no longer avoided. Essentially, keep the snack in the last order your food list.
7. Avoid alcohol
Be aware that alcohol is also considered a drink that can interfere with weight loss.
8. Exercise
Changing the diet but not exercising is a pointless way to degrade at the age of 40. At the very least, exercise four times a week.
9. Move more
In addition to exercising, you can also burn calories by biking or walking outside the house.
10. Avoid trigger food
Does eating one chocolate box make you want to eat more chocolate? If so, avoid consuming it.
Remember that the most successful weight loss strategy for you can be not always effective. If your progress starts stop, consider replacing a part of your diet or fitness plan.
"I find that for women over 40 years old, including myself, it is important to assess what we do every year," says Largeman-Roth.
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