How should women over 40 years old and weighing more than 130 pounds lose weight?
We have to accept the fact that weight will increase with age, because the body's metabolism begins to slow down as we get older. With the same diet and exercise, we consume less and the excess is easily converted into fat for storage. As time goes by, we start to gain weight.
For women after the age of 40, a weight of 130 pounds should be regarded as a warning line. Once the warning line is crossed, it will easily lead to a series of health problems before attention is paid, such as common high blood pressure, diabetes, Fatty liver, hyperlipidemia and other cardiovascular and cerebrovascular diseases are related to obesity, and the most intuitive manifestation is a thick waistline.
For women over 40 years old, obesity should be an unavoidable problem. Because the process of gaining weight is silent, when you realize that you are already very fat, you have generally entered the stage where you need to lose weight.
Many women express confusion about gaining weight. They don’t eat more and don’t exercise less. How could they gain weight? There are many people who have gained more than 5 pounds in one year. In fact, this is the effect of what we often call middle-aged weight gain.
As mentioned at the beginning of the article, this is because our body’s metabolism begins to slow down. Even if we maintain the same diet and exercise, our body will still be unable to consume the calories we consume due to slow metabolism, and the excess will The heat is converted into fat and stored in fat cells. As time goes by, the fat cells become larger and larger, and the final manifestation is that we gain weight.
If your weight exceeds 130 pounds, please pay attention! When we enter the age of 40 and weigh more than 130 pounds, it is not just a matter of losing weight, we also need to fight against the slowdown of the body's metabolism. Simply put, we need to solve the problem of weight gain due to age from two aspects.
1. Keep in shape
After entering middle age, our biggest wish is to keep in shape and not gain weight, but the reality is that it is difficult to achieve or there is no way to start. In fact, to stay in shape, you only need to master the following eight-character motto: "Eat less, move less, eat more, move more." How do you understand it? That is to say, for example, if we have eaten less recently, we can be lazy and move less. But if we have eaten more recently, then we need to move more.
To put it bluntly, it is to maintain a balance in the body. Maintaining a balance between what is eaten and what is consumed will naturally make it less likely to gain weight. Regarding the problem of slow metabolism as we age, we can completely combat it through diet and exercise. In diet, we must pay attention to both quantity and quality control. The same is true for exercise. Not only must we exercise, but we must also be able to exercise. .
1. Diet: The diet should be mainly light, with less oil, less salt, and low fat. Eat more vegetables, drink more water, and have an appropriate amount of fruits. In addition, you need to regularly supplement high-quality protein foods, such as lean meat, fish and shrimp, etc. Food intake also needs to be controlled, with lunch being 70% to 80% full, and dinner being mostly vegetarian.
2. Exercise: The amount of exercise will naturally decrease as you get older, so you can stick to it longer by choosing some easy-to-exercise items. Walking 10,000 steps every day is a very good choice. Aerobic exercise is both It can burn fat, and the exercise intensity is not high and you can persist for a long time.
2. Lose weight correctly
If staying in shape is a lifelong matter, then losing weight is just a small episode in life. However, the weight loss process is of great significance to maintaining your figure after successful weight loss. Proper weight loss can allow you to develop good living habits, which in turn affects your health and life for the rest of your life. The wrong way to lose weight not only brings troubles, but also enters a vicious cycle of weight loss and rebound.
Losing weight is the correction of the obesity problem caused in the past, so only by finding the problem can it be completely solved. The same is true for obesity caused by slow metabolism in old age. We can specifically solve this situation.
1. Fat loss: Obesity is caused by excess fat stored in fat cells. So losing weight means losing fat from fat cells. There is only one way, which is to let the body metabolize the fat. Metabolized from fat cells.
2. Calories: The body will only actively metabolize fat when it is short of calories. Therefore, only through a low-calorie diet can the body break down fat to replenish the body's energy, so as to achieve correct weight loss.
3. Nutrition: A low-calorie diet alone can only achieve a calorie deficit, and the body needs power to break down fat. This requires providing the body with balanced nutrition, which is why dieting cannot Reasons for losing weight. Your body won’t have the energy to lose weight if you’re hungry!
4. Muscle gain: As age increases, the amount of muscle in a woman’s body will continue to decrease, resulting in slower metabolism, which is the main reason for obesity. Therefore, during the weight loss period, in addition to reducing dietary calorie intake, you must also mainly supplement nutrients to increase muscle. This will not only improve your metabolism after losing weight, but also avoid rebound.
5. Exercise: In line with keeping in shape, it is best to develop the habit of brisk walking every day during weight loss. In this way, after successful weight loss, if you continue this habit, you can maintain your figure for a long time.
After successfully losing weight, we will enter the mode of maintaining body shape, so it is right for us to advocate prevention over treatment. However, if you have already gained weight, you don’t need to worry too much. We can also correct it by losing weight and achieve a perfect body. Not only beautiful but also healthy!