Diet for Women Aged 40 Years and Over – It is undeniable that doing a diet at the age of 40 years and over will indeed feel very difficult when compared to when you were in your 20s. Because the diet program that is carried out is of course very different from a young age.
As we get older, a person’s metabolic processes will also change. Well, this is what makes Women Aged 40 Years also have to make dietary habits. Therefore, the quality of choosing a diet method must be done wisely and appropriately. Here are some dietary guide lines for those aged 40 years and over that you can do!
Understand and adapt to new biological rhythms of the body
Gaining weight will become much easier as you get older. One of the ways the diet at the age of 40 to control weight is to understand and adapt yourself to your new biological rhythm. You need to know what types of foods can trigger weight gain easily. That’s why you need to make a list of foods you can and shouldn’t eat while on a diet.
Realize that you can’t just eat like you were in your 20s
Doing a diet at the age of 40 years and over has the goal of keeping your body from eating foods that trigger weight gain. Now you can no longer eat foods that are commonly consumed as in your 20s. You can eat more than 3 times a day, just pay attention to the size of the food portions and the intake of nutrients in food every time you eat. You can use smaller plates so that your portions can be more awake.
Increase your fish consumption
Your risk of heart disease increases as you approach menopause. For those of you who are 40 years and over but want to keep your weight, it’s a good idea to regularly eat fish at least 2 times a week. Fish that are good for consumption in the diet at the age of 40 years and over are salmon and trout.
The reason is, salmon contains a lot of omega 3 fatty acids and protein, which can help reduce the risk of health problems related to the heart. You can also eat other types of foods that are rich in protein such as whole grains, soybeans, eggs, and nuts.
Calcium for bone health
When you are not young anymore, you will likely experience drastic changes in your hormones. This makes women aged 40 years and over at risk of developing osteoporosis. So, for those of you who want to diet at the age of 40 years and over, increase your calcium consumption. If you want to eat dairy products, choose products that are low in fat. Consult your doctor for the choice of calcium product that is right for you.
As you get older, make sure that you drink more than eight glasses of water every day. multiply drinking water compared to drinks that taste sweet. Water can help you maintain skin elasticity and improve overall health.
Get regular exercise
Do regular exercise for at least 30 to 60 minutes per day such as moderate-intensity cardio exercise to lose significant weight. You can do jogging, cycling, walking, and so on that make you active and sweat. At home, you can do push-ups, sit-ups, tricep dips, lunges if you do not allow doing exercises in the gym.
How to Diet for Women Aged 40 Years and Over?
Stress can interfere with your sleep, which plays an important role in maintaining a healthy weight. If you are sleep deprived, it will make you lose motivation to exercise and cause your body to pump out more hunger hormones.
Stress and lack of sleep also cause your body to produce more cortisol, the stress hormone that also promotes weight gain. You can avoid stress by practising yoga, meditation and other self-care methods so you can concentrate on your diet and exercise efforts to maintain or lose weight.
Apart from helping with weight loss, another benefit of a diet rich in omega-3s for women aged 40 years is that it can reduce the frequency and intensity of hot flashes caused by menopause, as shown in test subjects between the ages of 40 and 55. Eat foods high in fibre
A study published in the Annals of Internal Medicine showed that study participants who increased their fibre intake lost two kilograms in 8 weeks. Even better than that, increasing the amount of fibre intake also helps combat flatulence and slow digestion due to hormonal changes.
Eat less sweet foods
Because of the significant changes in hormones and metabolism in women aged 40 years, it is advisable to reduce or limit eating sweet foods. Because researchers at Yale University have proven that sweet foods can increase the risk of obesity and excess fat in the stomach.
Drink green tea
According to research in The Journal of Nutrition, consuming green tea regularly in a year can help burn fat by up to 12 per cent. Not only that, but its antioxidant content can also increase energy reserves so you feel fitter.
Drink water before eating
Researchers in the journal Obesity in 2014 suggest that you start drinking water regularly before eating. This study has proven a weight loss of 1.3 kilograms in those who routinely drink water before meals for 12 weeks.
Replace snacks with fruit
Fruits are rich in nutrients that can help shed fat in the body. One of them in the Journal of Clinical Biochemistry & Nutrition study found that the polyphenols in oranges can help prevent damage in the body due to eating high-fat foods. Furthermore, a study in the Journal of Cosmetic Science revealed that the vitamin C in oranges also helps increase collagen production, thereby preventing wrinkles on the face. So many articles on how to diet for Women Aged 40 Years.