Tips To Help You Lose Eight After 40 And Menopause
From turning 40 to the phenomenon of menopause which women experience, both have their impacts on the human body. Menopause happens at around the years of 45 to 55 depending on body type. From 40 to 55 it’s a long tenure of 15 years. Certainly, the body stays at one condition at exact 40, and reaches another by 55.A lot of things change throughout these years. The body functioning, cell building, tissue rebuilding, fat deposition, hormones and everything changes gradually through this phase. This is identified as that phase, when your body’s metabolic rate slows down and fat deposition increases thereby increasing weight.
Why do you need to lose weight after 40 or menopause?
It’s not always essential to lose weight actually. There is no rule of thumb that every individual has to concentrate on losing weight after 40 or menopause. There are many people who are fit. They are doing absolutely fine without having to give that extra push to maintain fixed body weight. It’s the lifestyle, overall health, stress, and activity level of a person, which decides things. This decides whether they will gain excess weight after this age, or retain an acceptable form of figure and fitness. When you choose to lose weight, there may be a few reasons behind this decision.It may your attempt to improve appearance. Or it may be your call to improve health by reducing fat.It may be your attempt to fight obesity. You may also try weight reduction to feel lighter and fit.
What are the resisting factors towards weight reduction after 40?
There are some resistant factors, which slow down the process of weight reduction after 40 or menopause. When you learn to identify them, the course gets easier for you.
- Metabolic rate slows down with age. This simply means the way the body used to digest food and convert it into energy slows down.
- Fat deposition increases with age. The amount of food eaten gets converted more into fat as age progresses.
- Hormonal secretions change with age. Many of the hormones that control metabolism and fat deposition alters. This results in a change in body weight.
- Stress gets higher with age and responsibilities for most individuals. Higher stress level brings in various ailments too. One side effect of stress is increasing in body weight with excess fat. There are other side effects too. Diabetes, high blood pressure, anxiety, depression etc. are other side effects which further aids in fat deposition.
To combat the effects of the above resistances and still lose excess weight your push will have to be harder. The tips described below tells how to lose weight after 40 and menopause.
Understand how calories are consumed
A healthy male needs 2400 calories to maintain the current body weight. For females, this is 2000 calories. Anything less than that is going to make you lose weight. Therefore you simply need to lower your daily calorie intake from this amount. All the food and drinks you take except water adds calories to your body. When you consume a lower amount of calories your body fat is burnt to produce the deficient energy. As this is repeated daily, you continue to lose weight. Workout, exercising, games and sports activities etc. are also needed to lose weight. Whether you exercise lightly or briskly, it’s up to your capacity. But combining exercises with regulated diet helps lose weight faster. A simple calculation of 3500 calories equivalent to 1 pound would help you. Losing 3500 calories over a time period through either diet or exercise or both, will shed your 1 pound weight.
Divide your daily food intake in 6 to 8 portions to be taken in frequent gaps
Too long a gap in eating sends wrong signals to the brain. The brain thinks food is coming late, hence it must store more fat for the body to use in an emergency. This way long gaps in between eating makes the body store fat more. Whatever you eat gets converted more into fat cells than usual. Hence eating in long gaps is never going to help you.
You must eat in equal interval of 2-3 hours. If you 6 hours from 24 hours for sleeping there remain 18 hours. If you divide these 18 hours by 3, you get 6. Hence you must divide your daily collective food intake into 6 portions. And you must take each portion after a gap of 3 hours. With frequent eating, the brain realizes that the body won’t be waiting long for good. Also, it understands that it must process the batch of food quickly as the next batch is coming in 3 hours again. This increases the body’s metabolic rate.
Drink a glass of water before meals
Before every meal drinks a glass of water. This will fill your tummy, thereby reducing hunger pang. Hence you will not tend to eat more. You will feel sate quicker.
Drink a glass of warm water with lemon juice to begin your day
Include lemon in your daily diet, and also drink a glass of lemon water to begin your day. A glass of lukewarm water with lemon juice in an empty stomach should be taken. It accelerates fat burning.
Take protein rich, high fiber, and low carb diet
Foods rich in protein, high in fibers, and low in carbohydrates must be your pick. Anything you eat must fulfill the above requirements.
Mindful eating is an old concept for healthy living. When you look at your food, smell it, and eat with fully consciousness that’s mindful eating. You must try to chew the food 40 times before gulping it down. This helps highly in proper digestion.
With the following of all the above tips, you must take care of some more things. Try to avoid packaged foods and drink always. That’s because they contain preservatives, food colors, and unhealthy fats. Instead, always try to cook at home. Also eat plenty of fruits and green veggies. Most importantly avoid sugar in all forms. There are many healthy and natural alternatives to sugar; try those. This will help you lose weight after 40 and menopause.