Sooner or later this moment comes. You continue to eat the same way as before, and do not make any changes to the fitness plan, but suddenly you notice that the numbers on the scales have increased a little. And you sincerely do not understand how this could happen, because you did not eat more fried food or processed foods, and you definitely did not return from a vacation full of temptations in the form of lounge chairs and a buffet.
The reason is simple – your metabolism naturally slows down with aging. For most people, the process begins at the age of 25-30 years, but at 40-45 the metamorphosis becomes even more noticeable. This is how and why this happens.
Usually at the age of 20 our metabolic processes go well. In other words, calories are burned even when you are just sitting on a chair. “In some cases, this is due to genetics, but basically it’s still about how active you live,” says Daily Burn Caroline Cederquist, MD and author of The MD Factor Diet.
In addition to moving around the city with friends and traveling, the fact is that up to 25 years the body is constantly increasing bone tissue, which, burns calories even more. However, closer to the 30th anniversary, you may notice that the body is no longer able to cope so quickly with the consequences of express diets or respond to an intense workout.
If you have not yet included strength exercise in your training program, the experts say that now is the time. The fact is that the normal metabolic rate is directly related to muscle mass. And the more this mass, the more energy you will burn, no matter how often you train.
The problem here is that with age, muscle mass decreases, and starting from 30 years, every year a person loses about 1%. At the same time, our body believes that if we do not build up muscles, it means that we do not need them, and therefore we start to store more fat. To prevent this, work with weights 2-3 times a week for 30-40 minutes.
It is worth noting that men tend to have more testosterone, which helps reduce the percentage of body fat and increase muscle tissue. So it is important for women to treat their bodies at this age with special attention.
Daily News cites study results, according to which, by the age of 40, the average woman follows a diet for 6 years in total. These figures are impressive, however, nutritionists remind that in 95% of cases weight returns after 5 years without a diet, and call it the “yo-yo effect” or “roller coaster”. You need to protect your body from weight fluctuations, as they will in any case have a negative impact on the body.
Protein is ready to help here. This substance helps to cope with hunger effectively, preventing overeating, and nourishes your muscle tissue, restoring it after exercise and physical exertion. The optimal amount of protein for each person is different, but you can use general recommendations: 1.5-2.5 grams of protein per kilogram of weight, which is more correct to distribute throughout the day.
According to the Mayo Clinic, women usually enter menopause at age of 51. When this happens, the production of the hormones estrogen and progesterone decreases dramatically, leading to loss of muscle and bone tissue, and often to weight gain. Men tend to gain weight slowly, compared to women, due to a less drastic hormonal transition.
Again, moderate strength training is your key to success. Now that your bones are at increased risk of injury, it is even more important to lift weights to strengthen them. Also, pay attention to amount of sugar consumed . At this age, the body reduces the effectiveness of glucose treatment – the main source of energy, the remnants of which, if you do not treat the diet carefully, the body stores in the form of fat.