We all find managing our weight more difficult after our 20s.
No wanders with so many opportunities to eat and fewer to be active, and if we’re not consciously and work on it, the weight tends to creep up as we get older and become less active.
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This happens regardless of gender. Energy balance is difficult.
Women over 40 face some extra challenges. This sucks, I know, but that’s the way our body is a build-up, and we have to take it as it is and make the best of it.
If in our 30s and early 40s we might have pretty much sailed through only with the need of a tweak to our calorie intake or exercise regime, in our late 40s, all seems to go to pot.
The waist seems to be a magnet for new fat deposits that are stubborn to shift.
IS WEIGHT GAIN INEXTRICABLY LINKED TO MENOPAUSE?
There’s no doubt that many women complain about weight gain in this lifetime. The reality is that causes are many, and it would be wrong to blame all weight gain on the menopause transition.
Take time to reflect on the bigger picture and how this impacts your individual body weight. We are all different.
Write down the reason for your weight gain. These may include:
- More nibbling due to increase level of stress or anxiety;
- Hot flushes, sleep deprivation, and decreased energy levels;
- Decrease activity and exercises;
- Medication side effects;
- Unhealthy eating habits;
- Quitting smoking.
The cruel truth: The older we get, the harder for us to lose weight. But that doesn’t mean that you need to give up. You need the will, the perseverance, and a couple of good advice.
You’ll have to get a little more discipline for the first two, but for the rest, you can read the tips we’ve prepared for you.
#1 – Water Intake
The most common mistake is water intake. People don’t care about enough water intake in the body. That’s the first thing to pay attention to.
Whether you are looking for health or beauty advice, one will not pass you by any means. “Stay hydrated and drink plenty of water.”
That’s what the sparrows know, along with the often-mentioned target of 8 glasses a day.
Is it enough? Maybe it’s too much?
Water makes up 60% of our body weight, which supports the claim that it is an extremely important body component.
It is very important for our survival and durability. Each cell and tissue in our body needs water to work optimally.
Every day we wastewater from the body through breathing, sweating, urinating, and so on, and to make up for it, we drink liquids.
Although water intake is based on each organism’s needs, you should strive to enter it in large quantities individually.
#2 – Welcome to Hormone Hell
The 40s are the door between the fertile and middle ages, and as your body prepares for this transition, expect your fluids to fluctuate, especially estrogen and testosterone.
So this is when you really, but REALLY need to be careful about what you are eating.
Help your body stabilize your hormone levels by consuming blossoms, including cabbage, broccoli, cauliflower, as it has proven to be powerful in eliminating excess hormones and can help prevent cancer.
Also, Omega 3 fatty acids will help you eliminate stress, build the immune system, and improve your skin.
Eat fatty fish such as salmon, fern, trout, and sardines, as well as nuts, flax, and chia seeds.
#3 – Fast Foods Still a Temptation?
Avoid fast food and too much salt. While you could indulge in fast foods like regular meals in your 20s or even 30s, and without seeing the harmful effects, until the 40s, you will notice them.
If you are not yet, this is a decade when you need to go away from fast foods, snacks, and especially soda-filled juices.
Another thing to be careful about is salt intake. Too much sodium is associated with high blood pressure, bloating, and weight gain.
#4 – Zzzzz is Extremely Important
Sleep is crucial in cell regeneration, reducing stress, and contributing to a better, faster, and longer-lasting weight loss. If you want to look good, you have to adhere to some axial rules, such as 7-8 hours of sleep per day.
For best sleep, sleep on a comfortable bed, and in a completely darkened room.
It’s vital to pay attention to your sleeping pattern and seek support or help if you need it. Determine how often you’re waking and why.
Because of sleep apnea, restless leg syndrome, night sweats, visiting the bathroom, or maybe an uncomfortable mattress/pillow.
Avoid fluids, especially caffeinated drinks and alcohol, for four to six hours before going to bed.
#5 – Listen to Your Inner-Call
Sometimes it’s okay to listen to your intuition. In fact, you know your body best and know what is most pleasing to you.
Firstly, the red wine was healthy, and it was declared to be the key to longevity. Then they discovered that it was not really healthy.
If you like this glass of red wine in the evening, drink it freely, and don’t care much for scientists. It’s important to be moderate in everything and set yourself a certain limit.
#6 – Love Your Body the Way It Is
Don’t be too angry at yourself if you had 1-2 pounds more than two days ago, but determine a limit beyond which you cannot go.
When you notice that you are dangerously approaching that border, immediately start with a diet.
Nevertheless, you also need to make sure that you give your body what is needed every day, i.e., do not hunger, but try to change the diet.
#7 – Embrace Small Changes
It’s much easier to get used to more small changes than to a huge ones.
For example, if you drink coffee with milk, start using milk with less fat. Remove full-fat cheese from breakfast, and instead take sour milk.
Changes will certainly help you. Your body will be satisfied, as well as your nervous system.
#8 – Moving Your Body Stays on the Top of the List. Still
If you want to lose weight while sitting on the couch, we need to disappoint you.
Physical activity is equally important as a diet. So, instead of sitting in front of the TV, start taking up some sport, or simply walking (unless you’re watching TV and move your body at the same time).
Physical activity will not only help you fight overweight but will act beneficially to your entire body.
Also, it can be your time to socialize. Find the time to go with your favorite friend for a walk.
You will feel healthier, you will sleep better, and you will certainly enjoy conversation with the person you love.
#9 – Discipline is Key
In addition to her, it is imperative to work on perseverance. Many people give up before they even tried. Don’t allow that to yourself.
Keep the balance near the tub, and check the weight regularly. This way, you will remind yourself that you need to lose weight every day, and you will remain focused.
#10 – Think Health, not Weight. Guilt-Free
No matter what you eat, drink, or do, life is too short for you to feel guilty conscience.
Recognize that you have made a mistake, and make sure you get better the next time, but don’t get too nervous because you will not benefit.
Actually, stress will only aggravate the situation. There is a ‘reverse effect’ in psychology. Many people are under great pressure because of their weight, but they build pounds on a nerve base.
Things get worse when you’re 40 years old. The more stress you have, the organism will work slower, and you will pile up pounds instead of losing them.
Weighing yourself on a bathroom scale tells you nothing or little about your health. It doesn’t take into account your age, gender, or even height.
The question we need to ask at this stage is not ” What weight should I be?” but ”What is a comfortable weight for me?”
One that would lower your disease risk and allow you energy and vitality to look and feel your best.
So relax and keep in mind that you are beautiful no matter what.