Almost every woman notices with age that if at 20 years old it was enough to slightly reduce portions to fit into jeans, then after 40 years old the usual methods stop working. There is a deficit, but the weight hardly comes off. Why is this happening?
It turns out that it's not a matter of laziness or overeating. Unfortunately, this is how physiology changes with age. Therefore, it is important to reconsider your approach to losing weight.
How does metabolism change with age?
After age 30, metabolism slows down by about 1–2% per decade. By the age of 50, it decreases by about 100–200 kcal per day. If your diet is not adjusted, you can unnoticed gain up to 5 kg in a year.
Another reason is muscle loss with age. Even at rest, muscles burn more calories than fat. The fewer there are, the lower the metabolism.
How hormones affect weight loss
After 40 years of age, estrogen decreases in women. Fat begins to be deposited on the stomach, rather than on the hips and buttocks. In men, testosterone decreases: there is less muscle, more fat.
Why old diets don't work
Strict diets and sharp reductions in calories at this age only cause harm. First of all, it is not fat that is lost, but muscle. Metabolism drops even more, weight returns faster.
Thus, the main thing to do after 40 years is to monitor muscle mass and help it grow.
First: be sure to play sports. It is important to do not cardio, but, first of all, strength training to tone the muscles.
Second: increase protein. Consume a minimum of 1–1.2 grams per kg of weight, and up to 1.5 grams when training. Eat protein at every meal: meat, fish, eggs, cottage cheese, yogurt, legumes, tofu.
In this way, the figure will really begin to tighten up, and as a bonus, more energy and endurance will appear, says the source (18+).
