From the age of 40, the metabolism – that’s the name given to the physical and chemical processes in the body that convert or use energy– start to slow down. Also, women in those years undergo hormonal changes that lead to the redistribution of body fat.
Thus, the organism no longer burns as many caloriesand a healthy weight loss plan requires some tweaks and adjustments.
However, with good habits, they can be lost. the kilos that are above the medical recommendation. To do this, the Business Insider site highlights the most important actions.
1. Walk or jog for at least 30 minutes a day
The ideal is to start with that goal and gradually increase it until you reach the 10,000 steps per day. However, that same note indicates that the requirement will depend on the physical state of each.
It must also be taken into account that perseverance will allow you to achieve the best results.
2. Increase your fiber intake
Foods that have a high percentage of fiber give more satiety. They also help reduce stomach bloating.
3. Weight training
From the age of 30, the body begins to lose muscle mass. The proposal in the Business Insider note is to make a routine to develop some muscles and thus burn calories.
4. Eat more protein
There are various studies that indicate this protein-rich diets activate the metabolism and increase the feeling of satiety. On the other hand, they counteract the loss of muscle mass.
What’s more, research published in the Journal of the American Dietetic Association suggests so diets low in this nutrient cause greater loss of muscle mass in postmenopausal women. This can affect the slowdown of the metabolism.
5. Reduce your sugar intake
When estrogen and progesterone levels begin to decline, the situation that occurs in menopause, a faster storage of fat.
6. Drink less alcohol
It is highly caloric and, in menopausal women, can make hot flashes worse.
At the same time, South Korean researchers have published that its excessive consumption contributes to greater muscle loss.
7. Sleep tight
A study by the University of Chicago concluded that people who followed a plan to lose weight and get enough restthey lost more percent fat than those who cut back on sleep.
On the other hand, lack of sleep is related to binge eating and other eating disorders.
Source: Clarin
Mary Ortiz is a seasoned journalist with a passion for world events. As a writer for News Rebeat, she brings a fresh perspective to the latest global happenings and provides in-depth coverage that offers a deeper understanding of the world around us.