Habits that help speed up weight loss for women after the age of 40
According to WebmdLosing weight is something women always strive to have a slim, youthful body. There is a truth about weight loss, that is, the older you get, the harder it is for you to get the desired shape. That time is most obvious in women after the age of 40.
A study in the journal Science last year made this point. The reason it’s hard for women to lose weight as they get older is because their metabolism slows down.
Researchers from Duke University found that metabolism remains mostly stable throughout life. They decrease by about 3% per year as we start to age. This makes the weight loss process of women in their 40s certainly not as easy as in their 20s and 30s.
Fortunately, as you get older, you can still accelerate weight loss by maintaining healthy, consistent eating habits.
7 habits to help accelerate weight loss for women after the age of 40
1. Avoid dieting according to the latest trends
Don’t get carried away by the claims of every new or old diet plan you see.
Nutritionist Sandy Younan Brikho (owner of The Dish On Nutrition, USA) warns, most diets are restrictive, difficult to follow and impractical for long-term maintenance.
Instead of dieting, Dr. Brikho recommends adding certain foods that can help you lose weight faster.
2. Apply the half-disk rule of vegetable
This is a simple trick that will reap many benefits over time. Dr. Brikho said that maintaining the habit of eating half the serving is vegetables This will help you feel full and avoid overeating. At the same time, the body receives the required content of nutrients.
“Applying the half-disk rule is vegetables and you won’t need to double your servings of pasta or meatballs to feel full. You’ll lose weight over time by automatically cutting back on overeating other higher-calorie foods.”
3. Reduce meal portions
Even if your metabolism doesn’t drop, you may burn fewer calories because you haven’t been as active each day as you used to be. Or you simply don’t get enough sleep.
If, for whatever reason, your calorie burn isn’t what it used to be and you don’t reduce it accordingly, you’ll gain weight.
Dietitian Jesse Feder (working at Strength Warehouse USA, USA) suggests avoiding that scenario and speeding up weight loss by reducing your meal portions.
“You don’t have to change what you eat, just reduce the amount. In today’s culture we tend to eat until we can’t breathe anymore. I always tell my clients to stop. eat when they feel satisfied”, experts advise.
A good tip for you is to pause a meal to take a sip of water while you eat. This way, we can actually begin to regulate the hormones that make us feel full faster.
4. Eat at least 25g of protein per meal
Make sure to eat enough protein every day. Dr. Katie Tomaschko (working at Sporting Smiles, USA) said that protein is the most filling macronutrient and will prevent weight gain by preventing excess calories from being eaten.
Not to mention, protein that helps build and maintain muscle mass tends to decrease with age. Strong muscles also accelerate weight loss because building muscle is one of the only ways you can boost your metabolism.
The advice for you is to eat 25-30g of protein per meal to ensure muscle building, accelerate weight loss.
5. Cut down on sugar
Processed sugar is everywhere – even seemingly healthy foods like yogurt and cereal. Cutting down on processed sugars from sugary drinks and packaged foods will definitely help you speed up weight loss.
If you crave sweets, you can eat fruit, especially berries. They contain many Antioxidants Helps fight the harmful effects of free radicals. It also improves the health of the cells of the body.
6. Always carry a water bottle with you
Carrying a water bottle with you when you ride, go to work, go shopping… can really help you speed up weight loss. Drinking water can help suppress appetite and even boost energy and metabolism.
However, experts do not recommend bringing sugary drinks. In addition to the risk of weight gain, they also increase the risk of cardiovascular disease, diabetes. Filtered water is still the first choice for health, especially weight loss.
7. Dishes made from original food
In other words, choose complex carbs like beans, quinoa, 100% whole-grain bread, and whole-wheat oatmeal. They are rich in fiber, which helps us feel fuller for longer. From there you will eat less and this is beneficial for weight loss.
Women after the age of 40 absolutely do not do these 3 things if they want losing weight
1. Skipping meals
Coach Pham Hoang Vu (working in Da Nang) said that this way of losing weight is extremely extreme. In addition to causing low blood sugar, it can also make you crave foods high in sugar.
Instead, eat 4-5 meals a day, including 2 main meals. From there, you can balance your blood sugar and control your appetite.
2. Eat only vegetables or salads
You won’t live the rest of your life eating only salad or vegetables. Vegetables are a great substitute. But if you learn the benefits of other foods, you’ll find that you have more choices.
Also, be careful and don’t fool yourself into thinking you’re eating healthy with a mix of veggies and salads, but served with breads, cheese, bacon, and rich sauces. fat.
You should also stay away from fried vegetables. Bake, boil, or steam instead.
3. Avoid all types of fat
Not all foods containing fat are harmful. Learn to distinguish between good fats (monunsaturated and polyunsaturated) and bad fats (saturated and Trans). Good fats are actually necessary for the proper functioning of the body.
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