Inevitably, going on a diet at the age of 40 years and over will indeed be very difficult, when compared to when you were in your 20s. Because the diet program carried out is certainly very different from the age of the young.
As we get older, a person's metabolic processes will change. Well, this is what makes women at the age of 40 years and above also have to do dietary habits. Therefore the quality of the choice of diet method must be done wisely and precisely.
Diets at the age of 40 years and above for women
Here are diet guidelines at the age of 40 and above that you can do:
1. Understand and adapt to the biological rhythms of the new body
Gaining weight will be much easier with age. One way to diet at 40 years of age to control weight is to understand and adjust yourself to the biological rhythm of your new body. You have to know what kinds of foods can trigger weight gain easily. That is why, it is very important for you to make a list of foods that you may and may not consume while on a diet.
2. Realize that you cannot ignore eating like in your 20s
Having a diet at the age of 40 years and over aims to keep your body from eating foods that trigger weight gain. You must begin to improve your diet. Now you can no longer eat the usual food consumed like in your 20s.
You can eat more than 3 times a day, just pay attention to the size of the food and the intake of nutrients in food every time you eat. You can use a smaller plate so that your meal portion can be more awake.
3. Increase fish consumption
The risk of heart disease will increase as you approach menopause. For those of you who are 40 years old and above but want to keep your weight, it's a good idea to regularly eat fish at least 2 times a week.
Fish that are good for the diet at the age of 40 years and above are salmon and trout. Because, salmon contains a lot of omega 3 fatty acids and protein, which can help reduce the risk of health problems related to the heart. You can also eat other types of protein-rich foods such as whole wheat, soybeans, eggs, and nuts.
4. Calcium for bone health
When you are not young anymore, chances are that your hormones will experience drastic changes. This makes women aged 40 years and over vulnerable to the risk of osteoporosis. So, for those of you who want to diet at the age of 40 years and over, multiply the consumption of calcium. If you want to eat dairy products, choose products that are low in fat. Consult your doctor for a choice of calcium products that are right for you.
5. Drink water
As you get older, make sure that you drink more than eight glasses of water every day. multiply drinking water compared to drinks that have sweet taste. Water can help you maintain skin elasticity and improve overall health.
6. Regular exercise
Do regular exercise for at least 30 to 60 minutes per day, like cardio with moderate intensity to lose significant weight. You can do jogging, cycling, walking, etc. that make you active and sweaty.
Two strength training sessions are also a must in your physical activity routine to help offset the natural loss of muscle mass. At home, you can do push-ups, sit-ups, triceps dips, lunges if you are not allowed to exercise in the gym.
7. Avoid stress
Stress can interfere with your sleep, which plays an important role in maintaining a healthy body weight. If you lack sleep, it will make you lose motivation to exercise and cause the body to pump more hungry hormones.
Stress and lack of sleep also causes your body to produce more cortisol, a stress hormone that also encourages weight gain. You can avoid stress by doing yoga, meditation and other self-care methods so that you can concentrate on your diet and exercise efforts to maintain or lose weight.
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