Since you last celebrated your 40th birthday, you probably
have been feeling like your same normal self. Until one day, it sneaked up on
you. You began to notice the change in your body shape and the few extra pounds
that you have put on. This was despite the same healthy diet plans and workout
schedules that you had been seemingly adhering to. So, is there really little
chance for women after 40 to lose weight?
Ironically, that is certainly not the case. The key is to,
first of all, understand what changes actually take place in the bodies of
women after 40. Then, embrace and address the new issues one by one.
After we turn 40, there are tangible changes in our bodies –
some due to menopause, some due to age, others due to circumstances – that
could directly or indirectly lead to our weight gain (instead of weight loss)
without us knowing. They are as follow:
Change #1
Lower estrogen level in your body slows down metabolism
resulting in the accumulation of fat in particular around your waistline.
Change #2
As we age and put on weight, our bodies start to ignore
insulin resulting in our bodies not absorbing the sugar in the bloodstream as
readily as they should, making us feel hungry and crave more food not long
after the meal.
Change #3
We, women in our 40s or 50s, tend to face multi-faceted
stress from caring for our children and our parents to managing our career.
Under stress, our bodies release a ‘fight-or-flight’ hormone called cortisol,
which causes our blood sugar level to drop increasing our desire to eat more,
especially sugar.
Change #4
The daily schedules of us, women in their 40s or 50s, are often
stretched between kids, parents, career and friends. As a result, our
once-daily physical exercises have become the last and the least priority due
to the limited or no time left and the insufficient body rests every day. Such
challenges are usually worsened by our creaky, achy joints or minor injuries
which are the aftermath of your earlier years of more vigorous exercises.
Accordingly, with little or no physical workout, it is inevitable that our
bodies would put on weight and go out of shape.
Having understood the above changes and issues in our bodies
after we turn 40, the next step is to take measures to address them one by one
so that we, women after 40, still stand a good chance to lose weight and not
passively surrendering to our fate. The recommended tips to fix the above four
changes are as below:
Tip #1
Maintain an active lifestyle to keep your metabolism humming
and thus, losing weight. A combination of cardiovascular workouts and strength
exercise would be recommended.
Tip #2
Ensure that every meal has a balanced mix of carbohydrates,
protein and fat. This is because protein and healthy fat actually help the
stomach feels ‘filled’ for a longer duration. Also, women after 40 are advised
to choose whole grains for carbohydrates as it has more fibre and takes time to
digest, ensuring the more gradual release of sugar into the bloodstream. After
all, the lesser the carbohydrates intake, the higher the chances that you will
lose weight.
Tip #3
Try to de-stress yourself by allowing some ‘me time’ to
attend classes on pilates, yoga, meditation, or other hobbies that interest
you.
Tip #4
Start with little steps by re-establishing a daily or weekly
routine of manageable ‘bite size’ exercises. Women after 40Free Web Content, we
should not impose onto ourselves unrealistic expectations to spend hours
jogging or in the gym like the good old days. The point is to keep your body
moving consistently and regularly (and not to run 10 miles today and do nothing
thereafter) so as to lose weight.
As long as we are willing to constantly be aware of our
bodies and adjust our lifestyle as we start every new chapter in our 40s and The 50s – by way of keeping a workout routine and a heart-healthy diet – the battle
is actually half won. There are certainly still good chances for women after 40
to lose weight despite the new challenges.
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