How to lose weight after a woman 40 years old: dietitian advice on choosing a diet for a week
The main problem for a woman in her 40s is overweight, many complain of poor physical fitness. After 40 years, various thoughts about diet pills come to mind, they need to be driven away.
Only a healthy diet and exercise can help reduce weight. What should be a healthy diet for weight loss after 40 years and how to make a menu for a week?
The norm of weight, height and waist, the reason for completeness
For good health, harmony, you need to monitor your weight.
The common formula for calculating the body weight norm “height – 110” does not take into account either age or height, which means that it is not suitable for calculating weight after 40.
Brock's formula is most suitable for calculations. Experienced nutritionists claim that using the formula it is easy to calculate the optimal weight for a person from 40 to 50 years.
Calculations are made taking into account the growth of a woman:
Up to 165 cm - “height –100”;
From 166 to 175 cm - “growth –105”;
From 175 - "growth -110".
There is a table of Egorov-Levitsky, with the help of which the norms of body weight in Russia are determined.
If the weight indicators are more than indicated in the table, it means that excess weight is really present.
Height in cm
20 years +
30 years +
40 years +
To calculate the waist size for women, the following formula exists: growth is divided by 2 and subtracted from the received number 15. If the waist size exceeds the norm by the formula, then you need to lose weight.
Overweight Problems After Forty: Possible Causes
Hormonal failure in the female body occurs after 40 years. Nutrition remains the same, but body weight still grows and getting rid of extra pounds becomes more difficult.
Now not every diet helps. Due to changes in hormones, excess fats accumulate, metabolism becomes different.
Hormones that become the culprits of weight gain after 40 years:
Estrogen - during the termination of the ovulation cycle, the hormonal background changes dramatically. The protection mechanism is activated, because of this, fat begins to be deposited.
Progesterone - the level of the hormone during menopause begins to gradually decrease.
Testosterone - a hormone needed to gain muscle mass. And during menopause, it decreases, because of this, the tone decreases. Calories begin to burn more slowly, and fat, on the contrary, accumulates faster.
Androgens are male hormones that appear in women with menopause. The hormone provokes the appearance of fat folds on the stomach.
Ways to speed up the metabolism
Often the cause of obesity is a slow metabolism. This problem is easy to solve.
There are many ways to speed up metabolism:
Eat in small portions - you should divide the food several times. Due to this, the metabolic process will accelerate.
Take time for physical activity - every day you need to go in for sports, ride a bike, run, etc. This will not only accelerate metabolism, but also restore muscle tissue. Training should take place 3-4 hours before bedtime.
Visit the bath - thanks to the procedure, the metabolic rate improves. The steam effect opens the pores, removes toxins from the body, improves the heartbeat. An infrared sauna helps improve metabolism. The skin begins to breathe, cellular activity intensifies.
Drinking more water - due to its lack of metabolism, therefore, a large amount of fat deposits accumulates.
Get enough sleep - during sleep, growth hormone is produced, which is responsible for the renewal of brain cells. A person sleeping for at least 8 hours loses weight.
Having sex - the orgasm that a woman gets in intimacy has a beneficial effect on hormones.
Do massage - to correct weight, you need an anti-cellulite massage to enhance blood circulation. Often, a massage using honey is used to restore muscle. Thanks to it, blood circulation improves, the metabolic rate increases.
Eat more protein foods - to absorb protein, it takes 2 times more time than carbohydrates and fats. Protein helps speed up metabolism.
Thanks to the above methods, you can easily and quickly speed up the metabolism.
After 40 years, fats begin to be deposited on the hips, abdomen and waist much faster. At this age, the body switches to the stage of menopause and gaining unnecessary kilograms.
A woman can gain up to 10 kilograms. Climax is physiological, about 500 grams of weight will be added per year. If menopause is surgical, then extra pounds are gained much faster.
Menu for the week
The menu is prepared for a whole week, be sure to eat in small portions.
The menu shown in the picture is not a diet. This is just proper nutrition, it can be changed as desired. You do not need to completely abandon the delicious, it is allowed to treat yourself to a piece of chocolate.
Important Weight Loss Factors
To lose weight, you need to change some habits.
Several factors for weight loss that really work:
Lose weight should be gradual. You can not sharply reduce the amount of food, take a high pace of training.
Exercise is necessary daily for 45 minutes. In this case, you need to carefully monitor the heartbeat, not to overload the heart.
Movement is an integral part of good fitness . Each step helps to spend calories, which means to get rid of excess weight.
You need to drink a lot of clean water - thanks to this there is an opportunity to lose weight naturally. Drinking plenty of water can moderate your appetite.
You should eat a little, but often. This will not overeat.
In the morning, it is better to consume carbohydrates and fats, and towards the evening already proteins. This will improve metabolism.
Important!You should refuse to use sugary drinks.In a cup of tea with sugar, 70 kcal, without sugar, only about 10 kcal.Therefore, it is better to drink green tea with lemon or plain water.
In order for the dishes to be healthy and healthy for the body, first of all, you should get rid of fatty foods. You cannot completely exclude them, but you do not need to consume in large quantities either.
The use of water to get rid of extra pounds has been proven by nutritionists. If you drink water regularly and in large quantities, then in a short period of time you can see the result. Thanks to the use of ordinary water, metabolism is accelerated by 20%.
It is easy to satisfy hunger with water, that is, simply fill her stomach so that she does not want to eat.
Nutritionists have shown that during sleep, weight correction occurs. If the day goes well, then cortisol increases in the morning and decreases in the evening. Metabolism may be impaired with lack of sleep. Because of this, fat accumulates, turning into folds.
When a person sleeps, leptin is produced in his body. The hormone signals that there is no need for food. If the rest is complete, the person eats less.
The right snacks
If you follow a healthy diet, you need to do the right snacking. For this purpose, you can eat raspberries, apples, dried apricots and vegetables. Low-fat varieties of cheeses are suitable: they well satisfy hunger. As a snack, natural yogurts are used.
The main products that are prohibited during the diet are fatty, fried and high-calorie:
sauces and mayonnaises;
These products can not be eaten if a woman decided to lose weight and make the figure perfect. If you follow the tips, harmony will return quickly.
Use one prescription of weight loss from year to year is prohibited. Women after 40 years of age are encouraged to review the menu and physical activity every year.
If nothing changes in weight, in the figure, then this means that you need to change the diet.