Why women over 40 gain weight and what they can do to lose it
Yes, hacking into one’s metabolism
is one of the most difficult tasks to achieve. With increasing age, our
body is unable to build muscles the way it did when young. The muscle
mass tends to become less, and the body is now capable of comparatively
burning fewer calories. In women,
this fluctuation in hormones causes a flurry of changes – from
decreased bone density and leaner muscle mass to lower sex drive and
severe (also unpredictable) mood swings.
Menopause also slows down metabolism. But that doesn’t mean it’s an impossible task to achieve.
What is the secret to losing weight after 40?
To jump-start a healthy weight loss,
you should focus mainly on the lifestyle choices (that, unlike biology)
are totally within your control. Here are a few steps that would help
you do that:
- Load up on a healthy diet: Fruits and vegetables are low in calories and packed with essential vitamins and minerals. According to health experts, these are rich in fibre and help in effectively maintaining your portion control strategy as well.
- Never skip breakfast: The golden rule of eating breakfast like a king applies here too as for ageing women, especially a breakfast rich in lean protein, fibre, and plant-based fats is the best option for curbing hunger and cravings throughout the day.
- Watch your dinner: It’s a myth at eating at night can lead to weight gain. However, it is more about what you eat. Toss up a healthy salad or soup to consume a moderate amount of calories. Make sure to eat smaller portions and track calories with a food app or a diary.
- Cook healthy meals: A lot of extra calories are added to food from the way it is prepared. Instead of frying try baking, air frying, grilling or broiling which makes the dishes appetising and flavoursome.
- Make time for exercise: Most women over 40 tend to neglect this aspect of life, getting busy with kids, work and social life. No matter what, take out time to exercise and work out for at least 30 minutes every day to keep the metabolism going.
- Do not stress: However common it is to stress on small things, it leads to bingeing on unhealthy and calorie-laden foods that make it harder for the body to break down fat. Try some meditation and deep breathing techniques or read a good book to ward off the stress.