You are turning 40. year of life, you feel as you usually do, until one day you notice that your form has dropped, your figure has changed or you have a few extra pounds. As you age, your body undergoes a real transformation, caused by hormonal fluctuations, among other things. This can lead to weight gain. What should you do to feel good in your own body in your 40s?
Get your hormones under control
Hormones are responsible for changes in the figure after 40. Age is mostly responsible for hormones. When a woman approaches menopause, her body’s levels of estrogen, progesterone and testosterone change. These fluctuations cause a number of changes, including. decreased bone density, decreased sex drive and mood swings. In men, testosterone levels drop during andropause. This results in, among other things. a decrease in muscle mass, and an increase in visceral fat, deposited on internal organs.
With age, the receptors for the hormones responsible for appetite – ghrelin, secreted during hunger, and leptin, which is responsible for feelings of satiety – are also impaired. A way to deal with this phenomenon is to set up a meal diary. Keep a record of what you eat and how many calories you take in throughout the day to determine optimal portion sizes and stick to proper eating habits. Also remember that you don’t have to struggle with hormonal changes alone. Talk to your doctor about ways to mitigate their fluctuations.
Speed up your metabolism and strengthen your muscles
As we age, the metabolic rate naturally decreases. Calories are not burned as much as they were in youth. After 40. age, body composition gradually changes, and more fat is deposited around the waist. What can you do to keep your metabolism at full speed? Stay active. It’s a good idea to combine strength training and performance training. You can dance, do crossfit or choose classic aerobics. To stop the process of muscle mass loss, it’s also worth doing weight training at least twice a week. You can do push-ups, crunches and squats with dumbbells or try training with ketls (special weights with a handle). If this is your first time at the gym, consider working with a personal trainer who will prepare a safe exercise plan. These will improve your fitness, and help maintain proper bone structure and joint health by providing an adequate range of motion.
Do you find it hard to play sports because of back pain or old injuries? Try to find an activity that doesn’t make you uncomfortable and that you enjoy. You can recall hula hoop games from your childhood, turn on an interactive game on a motion-sensing console, or just swing on a hammock. Movement is healthy not only for the body, but also for the spirit. Endorphins released during exercise improve your mood and help you feel better in your own skin.
Be careful what you eat
As you get older, and especially as you gain weight, your body’s resistance to insulin – the hormone responsible for regulating blood sugar levels – increases. As a result, its concentration rises, and you still feel hungry. To avoid excess glucose, make sure you have the right balance of carbohydrates, proteins and fats in your meals. Choose products that don’t cause big spikes in blood sugar. For example, instead of sweet juices, drink vegetable smoothies. A Mediterranean diet, rich in, among other things, is also a good choice. in healthy acids. What causes high cholesterol? If your diet so far has been rich in animal fats, white flour and sweets, it’s almost certain that you have high levels of triglycerides and LDL cholesterol. If you want to support the maintenance of its normal concentration and are looking for natural solutions, reach for Berimal, which, thanks to its garlic content, supports the maintenance of normal cholesterol levels. In addition, eat more fiber and drink plenty of water!
Fight for a better night’s sleep
Many people complain of sleep difficulties that appear with age. You may have trouble falling asleep, or feel tired and lacking in energy in the morning despite a full night’s rest. Another common problem is numerous awakenings during the night, caused by sweats and hot flashes or the need to visit the restroom. Too little sleep can cause weight gain – instead of burning calories, the body begins to store them, digestion is slower, and appetite and stress hormone levels also increase.
To sleep better, establish a certain evening routine. In particular, limit TV viewing and smartphone use. The blue light emitted by these devices disrupts the body’s natural diurnal rhythm and suppresses the secretion of melatonin, the sleep hormone. Also avoid drinking caffeine and alcohol before bed.
The best way to maintain a healthy weight after 40 is to live a healthy lifestyle. Many people find this easier to achieve when they have someone by their side who supports their efforts. You can join a like-minded group on social media or ask friends for help. People who share your goals will add to your motivation and make you feel proud of your progress.