At 35 - How To Keep Your Figure And Lose Weight!

Only for women: how to improve metabolism and prevent weight gain in adulthood ...

You are about 35. And more than ever, you pay attention to what you put in your mouth. You do not eat more food than before, nor have you changed your habits and still gain weight. Or just despite your efforts, no diet regimen works - you can not lose weight ...

 

Even if it was not a problem to lose weight or control your weight until the age of thirty, then a woman's body undergoes changes that cause the collapse of diets. You should know that with each decade the metabolic processes slow down by 5%. This means that compared to the age of 25, you need 100 calories less per day, at the age of 45 - 200 calories less. In case you do not take measures and continue with your old habits, it means that you can gain 4-6 kg per year.

 

With age, muscle mass decreases, which affects the speed of metabolic processes, the number of calories that the body expends during the day while sleeping, sitting, or running for the bus.

 

Most women in adulthood further worsen the metabolism by indulging in inappropriate diets, ineffective strenuous exercise, and other, it turns out, harmful habits in the direction of weight loss.

 

Although there is no magic pill for a good figure, there are many ways in which you can increase the number of calories expended by the body on a daily basis and thus reduce body weight.

Here are six of the most common mistakes made by women around and after 35 who want to lose weight and clinically proven and effective ways to proceed.

 

First mistake: Just follow the numbers on the scales

There are devices that weigh not only the total body weight but also show the ratio of base weight, bone tissue, muscle tissue, useful amount of fat, and fat, which are more for the respective height and structure.

In this measurement, more than the recommended amount of fat and a lower percentage of muscle can be found in a woman whose weight is within the norm. And the truth is, the less muscle you have, the fewer calories you need.

The difference in metabolic processes for providing energy per pound of muscle and fat is huge: muscle burns three times more calories. A woman who weighs 60 kg and has 25% body fat burns about 200 calories more energy per day than an equally heavy woman, whose fat is 40% of total body weight, a percentage that is also typical for women in middle age. This means that if a woman does not change her diet and increase her physical activity, she will quickly start gaining weight.

  

What is the solution?

Seek a dietitian or consult a fitness center specialist. In general, instructors who have a university degree are trained and able to measure body fat levels. The same specialist can recommend an appropriate diet and create a professional sports program to eliminate excess fat. Whether you are reducing your unwanted weight can be said by measuring three months of adipose tissue.

Whether you have gained or melted excess fat, you can judge by the circumference of the waist, abdomen, upper arms. If you have more than before - do not waste time and take measures before you lose your tight silhouette.

 

Mistake Two: Killer Diets

When you undergo drastic weight loss, you de facto send a message to your body "I am in a crisis situation - hunger." Strict diets slow down a mature woman's metabolism by 25%. When you leave yourself on an extremely scarce caloric regime of 400-600 energy units per day, this leads to a slowdown in metabolism by 15-20%. However, eating less than 900 calories a day leads to loss of muscle tissue, not fat, which slows down metabolic processes even more.

 

The right way: Weight loss is achieved SLOWLY!

If you take between 1200-1500 calories a day you will lose weight. You will also slow down your metabolism, but only by 5%. More importantly, about 90% of the tissue you will get rid of will be fatty.

When choosing a suitable diet, include more protein, such as chicken, fish and beef. Protein contains leucine, an amino acid that prevents muscle tissue loss during weight loss.

Skim milk can only help you lose weight. A study showed that those who consumed two glasses of skim milk for three months showed an increase in muscle mass and loss of fat, unlike those who drank soy milk or soft drinks. True, the participants in the study are men, but experts believe that the results for women will be similar - they will probably not gain as much muscle mass as men, but will certainly reduce the size of fat deposits.