How To Lose Weight After 40 Years? 3 Practical Tips

For too long we have been adhering to the myth that fat consumption is the cause of overweight. However, their restriction alone does not help, as the basis for the accumulation of fat deposits and, accordingly, extra pounds are carbohydrates . It is an old truth that they are obtained due to greater consumption than we spend in activities during the day.

Today, women consume 22% more food than their predecessors in 1971. At the same time, only 19% of adults now remain physically active, that is, manage to burn calories consumed.

Each kilogram of body weight burns between 20 and 30 calories - 20 if I do not move, and at least 30 if we spend half - one hour 4-5 times a week for some physical activity.

Keep in mind that only 100 calories a day over those that the body needs for the day, carry 3-5 extra pounds. This is the reason why women over the age of 40 are about 12 kilograms heavier than women in their sixties.

Which 3 steps will help you maintain your good silhouette?

1. Without having to calculate every calorie you eat, you need to know how many calories you are taking in for the day.
Keep an eye on the amount of food consumed for 2-3 days. If you eat more than you need, adjust your portions and menu, then you will have an idea of ​​when and how much you can afford. By imagining one type of food, you can easily replace it with another similar one without having to recalculate the calories for the day.

To prevent the consumption of excess amounts, look for ways to flavor your food with low calories without harming your health, ie you should not overdo it with salt, for example. Sometimes a piece of blue cheese, for example, works wonders - it gives the necessary finish to the dish, which gives a feeling of satisfaction and satiety of a smaller amount.

It is not enough to look for products without fat or sugar, because without them they can still be high in calories. And don't be fooled into calculating calories, consider only the calories per serving, not the product in the package, which is always at least twice as much.
 

2. The next step is to estimate how many calories you need for the day.

Multiply your desired weight by 10 if you do not exercise, and by 13 - if you happen to do any exercise during the week, 15 by activity for half an hour 4-5 times a week. Multiply the resulting number by two and you get the calories to which you should limit your daily food intake.

You can increase your calorie intake if you start moving more. For example, if you take your pet out every day, at a weight of 75 kg you can add another 450 kcal per day.

3. Choose your food wisely. Prefer vegetable dishes to pasta; instead of desserts, choose fruit instead of sausages, add to dishes and lean meat spices.

Make a sample menu for 2-3 days, based on which you can then build its sequel. There are three main meals during the day, and you can add between one to three snacks consisting of medium-sized fruit. One medium-sized fruit gives between 50 and 100 kcal.

Limit and be careful with flavoring sauces and vegetable oils and other fats and always measure the portion of rice, mashed potatoes and others without top. The amount above the flat surface brings an additional quarter of the caloric content of the dish.