It is common for the number on the scale to increase at this age. Keep weight gain at bay with these helpful tips. Turning 40 years old is a milestone for many women. And if you’re successful at work and in your family life, the same may not be true for your weight loss efforts.
In fact, you may be more than ever struggling with your weight. And if so, you’re not alone: Nearly 40 % of women in 93 years and older are overweight. Hormonal fluctuations are often the cause of weight gain at this age. Additionally, the medications you take, the foods you eat, and the level of stress in your life can also impact the scale number.
The good news is that it There are many ways to combat midlife weight gain.
10 tips for finding the line from 40 years and staying there for years to come
1. Check your medications
Beta-blockers for high blood pressure and some medications for depression and diabetes can cause weight gain. If you think your medications are the cause of your extra pounds, talk to your doctor and see if you can replace them.
2. Manage perimenopause
Hormonal changes that occur during perimenopause (the years leading up to menopause) can cause hot flashes, night sweats, anxiety and, you guessed it, weight gain. If you suffer from any of these symptoms, talk to your doctor about hormone therapy, which can improve your sleep patterns and anxiety and, therefore, your eating habits. Just be sure to ask him what the risks are to make sure they outweigh the benefits to you.
3. Plan your meals
When you have a concrete plan of what you’re going to eat, it’s easier to say no to unhealthy extras. Figure out your meals for the week, create a shopping list, then designate a day to go shopping and cooking.
4. Drink Water Before You Eat
Researchers found that when obese people drank the amount found in most bottled water before meals, they lost almost five pounds more over a period of 12 weeks than people who only imagined feeling full before sitting down to eat, according to a study by 2014 published in the journal Obesity. Start making a habit of drinking a bottle of water before every meal and you might just find yourself eating less.
5. Stock up on vegetables
Make it a point to cover at least half of your plate with vegetables at every meal. The reason: Vegetables are packed with fiber, which helps you feel full longer. In addition, they are low in calories.
6. Reduce carbohydrates.
It is not necessary to completely eliminate carbohydrates from your diet, but peri- and post-menopausal women have better results in terms of weight loss and weight maintenance when on a low carbohydrate diet.
7. Strength training
Muscle mass and function decreases with age, this is called sarcopenia, and it actually starts around the age of 40 year. In addition to affecting your ability to perform daily tasks later in life, sarcopenia can also increase your risk of fractures and cause you to gain weight. When you lose muscle, you’re likely to gain fat, and fat doesn’t burn as many calories as muscle. Aerobic exercises like walking, cycling, and swimming will help you burn calories and prevent sarcopenia. But you should also add strength training to your daily routine to keep your muscles strong.
8. Limit tech before bed
Your body burns the most fat when you exercise and sleep. But most people don’t get enough sleep. The reason ? They use technology before bed. Electronic devices disrupt your sleep cycle because they emit light that tricks your brain into thinking it’s daytime. Turn off your gadgets about an hour and a half before bed to make sure you can fall asleep easily.
9. Rethink Your Priorities
Too often, women put others first, leading them to skip meals, stay up late and give up on exercise. which inevitably leads to weight gain. Sound familiar? First, it’s important to recognize that you put others first. And it’s not necessarily in the best interest of your health and probably not in the best interest of your family’s health. Then start making healthy changes. This can mean asking others for help or learning to say no when someone asks you for a favor.
10.Yoga, meditation, anti-stress program
Symptoms of perimenopause and lifestyle factors, such as children leaving for college, work pressures, aging parents and financial concerns can make life stressful. And too much stress can lead to overeating. To avoid emotional eating, de-stress by practicing yoga and relaxation techniques such as guided meditations.
Presse Santé strives to transmit health knowledge in a language accessible to all. In NO CASE, the information given can not replace the advice of a health professional.
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