How to lose weight after 40 years at home

2024 Author: James Gerald | [email protected]. Last modified: 2023-12-17 14:00

Everyone wants to be slim, but with age it becomes more difficult to lose weight. And yet there are ways to lose weight after 40 years at home quickly and easily without dieting.

Physiological changes

Before losing weight, you need to understand what processes occur in the body. Thanks to this, it will be possible to find the right way to solve the problem without harming your health.

After 40 years, the following happens:

• the function of the excretory system deteriorates;
• metabolism slows down;
• muscle mass decreases;
• the volume of subcutaneous fat increases;
• the hormonal system changes;
• the condition of the bones worsens;
• vascular disorders appear.

At this age, people become inactive, which causes various pathologies. With menopause, it is advisable for women to go to an endocrinologist.

Main rules

To quickly lose weight after 40 years at home, you first need to go to a doctor - a gynecologist and an endocrinologist. The reason is that weight correction must be done from the inside. If it is found that hormonal disturbances are present, then even effective diets will not help.

Before any active actions to reduce weight, the examination is considered a mandatory event. If the hormonal system is normal, you can start reviewing your diet to change your eating habits.

Nutrition

The question of how to lose weight after 40 years at home quickly worries many. To reduce weight, you need to exclude fatty and fried foods. It is advisable to steam or just cook. You can also bake, but without using oil. For this, choose foil or permanent paper. It is not necessary to completely abandon sweets, you should only reduce their volume.

The menu should contain foods with a low glycemic index. Meals should be composed of complex carbohydrates and proteins. It is important to add vegetables, fruits, dairy products to the diet. Instead of meat, it is better to eat more seafood and fish.

You should not starve, as this measure negatively affects your health. It is better to adhere to proper nutrition, and exclude strong restrictions.

The menu should contain healthy products that saturate the body with vitamins and minerals. After 40 years, the following products are required:

• slow carbohydrates - brown rice, whole grain bread, buckwheat, pearl barley and barley groats;
• proteins - fish, poultry, dairy products, eggs, offal;
• fats - olive and flaxseed oil, nuts, avocados, seeds;
• fiber - spinach, cabbage, tomatoes, legumes, citrus fruits;
• antioxidants - blueberry, car, currant, grant, grapes.

It is important to exclude sweets, cakes, baked goods, fast food, semi-finished products. You should reduce the consumption of starchy vegetables - corn, beets, potatoes. Fast carbohydrates are harmful: honey, white rice, jam, ice cream, alcoholic beverages. If you want to lose weight, fatty meat, lard, butter are contraindicated.

Eating rules

Proper nutrition also involves changing your meals. If there is no clear diet, problems with weight loss appear. And sometimes, on the contrary, it increases. Several rules must be followed:

1. There is preferably every 3 hours. This speeds up the metabolism. With an irregular diet, weight gains quickly. The body stores fat as it needs to "survive".
2. Food should be placed in small bowls. Thanks to this, it will be possible to exclude overeating and stress on the pancreas.
3. You can't rush while eating. At least 20 minutes should be spent on meals. At this time, one should not be distracted.
4. Don't stick to the "don't eat after six" rule. It is no longer relevant. It is important to have dinner 3 hours before bedtime. In the evening, you feel hunger, so you can drink kefir 1 hour before your night's rest.

You need to pay attention to the calorie content of your diet. To eliminate excess weight, the body should receive no more than 1500 calories per day. This is enough and the fat will no longer accumulate.

Of course, you shouldn't eat 1,500 calories at a time. This figure is divided by the day. With the help of fractional nutrition, you can quickly lose weight, normalize digestion.

Physical activity

Considering the question of how to lose weight after 40 years at home for a woman, you need to pay attention to activity. Sport after 40 years is considered a great way to help keep your figure in shape. Nutrition will be of prime importance, and exercise will improve the condition of the problematic parts.

Jogging will help you lose weight quickly and easily. Do not overload the body with sports, but light exercise will not harm. You can run at any convenient time. A treadmill is suitable for this, but it is even more beneficial to exercise outdoors.

Some effective exercises will help you lose weight. During their execution, a lot of muscles work, which contributes to weight loss. The following exercises are considered the best:

• squats;
• burpee;
• bar;
• swing legs;
• twisting;
• push ups;
• cardio workout.

Swimming is an effective way to lose weight. Even if you only stay on the water, 200-300 calories are spent per hour. Water also has a lymphatic drainage effect, smoothes cellulite. This activity restores sleep, eliminates tension, strengthens muscles and immunity.

Swim slowly at first, accelerate gradually. You need to take food in 2-3 hours, and after exercise, eat protein products.

After 40 years of age, cycling is beneficial. This will help not only to lose weight, but also to normalize the state of the cardiovascular system, improve mood, the condition of the joints. At first, classes may be small, but over time, the load should be increased.

Nordic walking is of great benefit. This is the optimal load at this age. During exercise, 90% of the muscles work, which provides an excellent load.

Dance aerobics is useful, only classes should be medium in intensity. The effect of continuous exercise is visible after a short time: fat is burned, the body is tightened, muscles are trained.

Only a doctor can answer the question of how to lose weight after 40 years at home for a woman with menopause. That is why it is better to visit a specialist first before using any effective measures.

Dream

Quality rest helps you lose weight. The reason is that lack of sleep triggers the synthesis of the hormone leptin, which affects hunger. With a hormonal imbalance, a person overeats. You don't need to sleep for a specific amount of time, but as much as the body needs to recover. Some need 5-6 hours, while others - 10.

It is advisable to go to bed and wake up at the same time. This will allow you not to disrupt the exchange. This approach will help you lose weight faster.

Losing weight after 40 years is quite possible if you act wisely. Achieving results without dieting requires proper nutrition and physical activity. Then a positive result will appear soon.

Outcomes

1. After 40 years, many are gaining excess weight.
2. Before losing weight, it is advisable to consult a doctor.
3. Losing weight is promoted by proper nutrition, in which many foods need to be excluded.
4. Physical activity has an excellent effect.
5. For weight loss, pharmacy products are used, but a specialist consultation is needed before taking it.