Expert weight loss tips for women over 40

Expert weight loss tips for women over 40

My clients who are over 40 years old tell me all the time that they just can't believe what's going on with their bodies that no one tried to warn them about. The number one complaint is weight gain, which occurs when not much has changed in their diet or exercise routine over the years, but suddenly they pack on the pounds and it seems to show up most in the middle area.

There are two main culprits of this over 40 weight gain in women:

1. Slowed metabolism.

2. Hormones.

As any of us age, our metabolism slows down. When this happens, what we used to get away with in terms of diet and lack of exercise suddenly catches up with us. Perhaps this isn't a big surprise to many, but what may surprise you is that the usual response to this dilemma is probably one of the worst things you can do. Many women simply skip meals and avoid eating when hungry to reverse weight gain caused by reduced metabolism. This is terrible for your metabolism and will not help you achieve lasting weight loss.

Grazing on small amounts of healthy produce like vegetables and lean protein throughout the day allows your body to run at an optimal metabolic rate. When you starve, your body's metabolism slows down even more because you've put it into survival mode. It stores everything it gets because it's not sure when it'll get another bite of energy. If you feed it frequently throughout the day, it will be the exact opposite. Everything burns because it is frequently supplied with energy.

The other culprit behind weight gain in women after 40 is hormonal balance.

There are many important phases in a woman's life that we all seem to talk about a lot. Adolescence, the childbearing years and then of course the hot flashes of menopause. But what lies between children and menopause? This hellish time, called perimenopause, is currently being recognized by the medical community as the premenopausal stage when there can be severe and noticeable symptoms that deserve attention. Weight gain, hair loss, extreme mood swings, irritability, anxiety and inability to concentrate are some of the beautiful symptoms associated with this time in a woman's life, which can last from just a few months to many years before the actual menopause.

Why? Honestly, it's the body's way of telling you to stop for a moment and pay attention to take care of yourself! There aren't many great medical options to treat perimenopause symptoms, and that's only if you actually get someone to listen to you and help you in the first place. What you can do, what you can do on your own, is take care of yourself. Proper diet and exercise are your greatest defense against perimenopause symptoms. Vitamins, minerals and proteins are the basic components of hormones in the body. If your body does not receive enough nutrition, there is bound to be an even greater imbalance. You need a wide variety, a rainbow if you will, of vegetables in your diet.

Not only does exercise help with weight loss and overall health, but believe me, it's a damn good way to take a bad mood and improve it. More and more over-40s are hitting the gym and hiring personal trainers like me to help them achieve their weight loss goals and stress levels.

It won't solve everything, but eating a wide variety of vegetables and lean proteins and exercising regularly will certainly impact your overall health, hormonal balance, and weight loss.

Here are some other interesting facts to note:

• Wenn wir älter werden, sinkt die maximale Herzfrequenz um 1 Schlag pro Jahr
• Das Herzzeitvolumen nimmt mit zunehmendem Alter um ca. 20-30% ab
• 40% der Muskelfasern gehen zwischen dem frühen Erwachsenenalter und 80 Jahren verloren
• Kraft und Unfähigkeit, sich schnell zu bewegen, nehmen mit zunehmendem Alter ab
• Mit zunehmendem Alter nimmt die Knochendichte ab
• Insbesondere Frauen sind anfällig für Osteoporose, da der Östrogenspiegel in den Stadien nach der Menopause abnimmt.
• Gelenkdegeneration tritt häufig in der Altersgruppe über 55 auf, was auf eine schlechte Haltung und Inaktivität zurückzuführen ist. Arthrose setzt ein und kann die Bewegungsfreiheit beeinträchtigen.

Simon's fitness tips for over 40s

• Wenn wir älter werden, gibt es mehr Gründe, ein Fitnessprogramm zu starten, von der Aufrechterhaltung Ihres Herzens bis zur Aufrechterhaltung der Knochendichte, Muskelkraft und des Selbstwertgefühls. Die Liste geht weiter. Also los morgen!
• Beginnen Sie ein strukturiertes Krafttrainingsprogramm mit einem Personal Trainer, um schlaffe Haut zu reduzieren und Ihre Herz-Kreislauf-Gesundheit zu verbessern.
• Nehmen Sie an einem lokalen Übungskurs teil, der Ihnen eine großartige soziale Szene sowie die Vorteile strukturierter Sitzungen bietet – sie machen wirklich großen Spaß!
• Fragen Sie Ihren Arzt, bevor Sie mit dem Training beginnen.
• Stellen Sie sich kleinen Herausforderungen und versuchen Sie, im Laufe der Zeit auf Ihren Ergebnissen aufzubauen. Gehen Sie weiter, seien Sie schneller, heben Sie etwas schwerere Gewichte usw. Auf diese Weise sehen Sie die Ergebnisse schneller und erhalten ein gutes Erfolgserlebnis.
• Wenn Sie Schmerzen oder Beschwerden haben, verlangsamen Sie die Fahrt. Lassen Sie sich von Ihrem Körper sagen, wann es Zeit ist, die Intensität zu verringern oder anzuhalten.
• Halten Sie sich während des gesamten Vorgangs hydratisiert – dies verhindert nicht nur das Austrocknen, sondern spült auch Giftstoffe aus Ihrem Körper.

Inspired by Simon Colin Lovell