You do not have to wait until you reach 40 to take control of your weight, if it becomes a habit from now on, it will be less difficult to take care of yourself in the future. Many people even being at their weight and with a normal body mass index often begin to gain pounds during early adulthood and continue to gain weight until they are between 60 and 65 years old.
Over 40 does not mean that you are destined to be overweight, if certain measures are taken it is possible to avoid it. Probably the strategy that you used at 30 no longer have the same results. It is due to hormonal changes and because the metabolism becomes slower.
The levels of estrogen They play an important role in weight gain. A lot of women gain an average of 5 pounds after menopause, notes the Women’s Health Office.
Another cause is that from the age of 35 we begin to lose muscle mass, so we also use fewer calories.
Some tips that health specialists recommend are:
Decrease calorie intake
On average, adult women need between 1,600 and 2,400 calories a day. When you get older, you need to incorporate fewer calories to maintain the same weight.
Increase the amount of physical activity
You can also maintain a healthy weight by increasing the amount of physical activity you do.
Adults of any age need at least 2 hours and a half or 150 minutes of moderate intensity physical activity every week. Being active at least 3 days a week is a good goal.
Find an activity that is appropriate for your fitness level.
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Do not skip meals, eat breakfast very well and eat low calories
A full breakfast will help you to lose more calories unlike your breakfast is low in calories.
With an abundant breakfast, the hypothalamus – which regulates appetite – helps to send signals of a satiating effect, reduction of hunger and less craving for sweets during the night, thereby achieving a low-calorie dinner.
A study that Tel Aviv University conducted in women with obesity proves that eat the most calories for breakfast for 12 weeks it has a beneficial effect on the weightloss, glucose and fat metabolism.
Eat fiber food
Foods that are high in fiber will give you a feeling of satiety, They are low in calories and also contribute many nutrients.
According to the Harvard School of Public Health, insoluble fiber, can help food move through your digestive system, promoting regularity and helping prevent constipation. Insoluble fiber foods include wheat, whole wheat bread, whole couscous, brown rice, legumes, carrots, cucumbers and tomatoes.
Soluble fiber, which dissolves in water, can help reduce glucose levels and reduce blood cholesterol. Foods with soluble fiber include oatmeal, nuts, beans, lentils, apples and blueberries.
Increase protein intake
Grace Walton, a professor at the Faculty of Health Sciences in the United Kingdom recommends increasing protein intake to represent approximately 25% of our daily calories.
For a small woman who consumes about 1500 calories / day, that would be approximately 95 grams of protein
The equivalent of eating two eggs, a cup of cottage cheese and a 6 oz chicken breast. Other recommended protein sources include fish, turkey, tofu, nuts, beans, peas and lentils.
As for meats, opt for Lean cuts
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Avoid added sugar, high sodium intake and saturated fats
According to the Harvard School of Public Health, there is no nutritional need or benefit of eating added sugar, so we must avoid it to curb obesity, diabetes and cardiovascular diseases.
The best way to get glucose is from natural way in food, such as in fruits, vegetables and milk.
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You should also limit salt intake, since high sodium levels increase blood pressure and can lead to dementia and stroke.
People who don’t get enough sleep can consume more calories and eat more snacks.
Experts recommend that adults between 18 and 64 sleep 7 to 9 hours a day, and those over 65 sleep 7 to 8 hours a day.
Foods with phytoestrogens
As we mentioned at the beginning, hormonal levels change, estrogen and progesterone levels drop. It may be favorable to consume foods with phytoestrogens, which are substances of plant origin with estrogen-like properties.
It may interest you: Foods containing phytoestrogens, allies in menopause symptoms
Even if you have a healthy diet and do physical activity, weight loss can be complicated if you have a thyroid problem.
Depending on the amount of hormones produced by the thyroid, whether too much or too little, you may feel active or tired or you may gain or lose weight.
Women are more likely to develop thyroid diseases compared to men, especially after pregnancy or after menopause.
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