How to lose weight after 40? Why the results of diets are not encouraging

Sociologists have calculated that by the age of 30, every woman had been on diets for an average of more than three and a half years. With age, the number and duration of diets are halved, although excess weight only accumulates. Why aren’t the results of diets after 40 encouraging? And how can an older woman lose weight without harming her health?

Women from 40 to 50 years old go on diets even less often, and after 50 and up to 60 the figure drops to 10 dietary months. The average duration of the diet is 31 days - and if the number of attempts to lose weight is reduced, then the duration of the diet remains the same, apparently symbolizing the average willpower. More than half of women admitted that they go on a diet more often if they are single and still looking for a partner.

It may seem that the question of how to lose excess weight and never gain weight concerns us mainly during the period of demand in the bride market. In adulthood, women go on diets less often, preferring short-term hunger strikes from the category “How to lose 10 kg if you go on vacation in three days.”

Meanwhile, it is precisely for women after 40 that the problem of losing weight often moves from the purely aesthetic and subjective category “It seems to me that here and there there could be less of me” to the category “What the doctor ordered.” Excess weight suddenly appears even in those who have never suffered from it, and begins to affect health (diabetes, cardiovascular diseases, obesity, depression appear), general activity and the rate of aging, and this is a completely different motivation for changing lifestyle.

But even here there is a trap: the body has changed, and suddenly it turns out that the kilograms that just yesterday easily went away after one or two fasting days or a couple of weeks on your favorite diet, refuse to leave the stomach and hips, and even bring with them a heel or two of “friends” ". Moreover, the more severe the dietary restrictions, the less significant the results of the diet and the greater the stress. There is a feeling that the body is out of control and the old rules of the game no longer work. Well, that's how it is.

There is no more time for food experiments; the “yo-yo effect” (the kickback that accompanies fast diets, after which the body switches to emergency mode and begins to intensively store fat) is especially contraindicated for mature and elderly people. Long-term deprivation of a number of nutrients can accelerate the development of age-related diseases (for example, osteoporosis, which manifests itself in calcium deficiency and bone fragility). To curb your crazy weight, any nutritional system that you decide to follow must meet three rules:

• harmlessness,
• completeness,
• useful for your age period.

The main thing is surprise! - you need to follow the system not for a month, not a year, not two, but for your whole life. From this point of view, most diets do not stand up to criticism and can be downright harmful for women after 50, when you cannot deny yourself either animal protein, carbohydrates (of course, excluding sugar, white flour and all refined foods), or fats. When long breaks in eating may be contraindicated (for example, with gallstones) - and even the glorious habit of not eating after 18.00 will not be harmless.

The axioms of losing weight remain unchanged and apply both at 30 and at 60:

1. Consume fewer calories than you expend. Consider the fact that with age, the volume of muscles, the main consumers of energy, decreases, and we begin to expend fewer calories even with the same activity! Therefore, it would be better to reduce the size of portions and give preference to low-fat foods and reduce the consumption of fast carbohydrates.
2. Move! In this age period, it is almost impossible to lose weight without physical activity, and it is not necessary, because sagging skin and a decrease in muscle volume have not added beauty and health to anyone. Regular feasible fitness - even long walks, even jogging up the stairs without an elevator - is a prerequisite for a slim figure, especially now.
3. Not to starve! Loss of strength at a certain age and state of health can become irreversible, and your body will still remember these hunger strikes. The work of American nutritionists proves that after strict low-calorie diets, the metabolic level becomes lower than before the diet and may no longer recover (and metabolism slows down with age), and the risk of gallstones also increases.

The only “diet” that is recommended for everyone is proper nutrition, which is subject to adherence throughout life - and why should we rush? - will give a slow and steady normalization of weight while improving overall well-being and psychological state. Proper nutrition should be understood as varied (that is, including all the main food groups), complete, sufficient, but not excessive nutrition, with an emphasis on local seasonal products and gentle processing methods (steaming, baking). But in each age period it must meet the new needs of the body.

Losing weight after 40

What's happening? The first signs of menopause, unstable hormonal levels, the beginning of a decrease in muscle and bone mass (1-2% per year), a slowdown in metabolism - the figure and face seem to lose their shape, “float”. There is still a lot of strength and energy, but hormonal changes and age-related changes in the skin and figure can lead to low mood and depression. Calcium metabolism may be disrupted and later lead to osteoporosis. Right now, obesity threatens to turn into obesity: according to statistics, in Russia 60% of women with this diagnosis are over 40 years old. Along with excess weight, the risk of diabetes increases.

Vegetarian and low-protein diets are now especially contraindicated. The amino acid leucine, which is part of animal protein, helps maintain muscle mass and stops the process of its destruction. The healthiest foods for 40-year-olds help prevent osteoporosis, weakening of the eye muscles, and new wrinkles:

• calcium-rich hard cheeses, sesame seeds, sardines, almonds, peanuts, dried apricots, sunflower and pumpkin seeds, milk, sour cream, yogurt, cottage cheese, cabbage;
• Vitamin D-rich eggs, salmon, herring, mackerel;
• lean meat and offal, especially liver and tripe, are a source of not only protein, iron, phosphorus, vitamins A, PP and group B, but also collagen, which is necessary both for our joints and cartilage, and for the skin, which begins to lack its own collagen and sag ;
• vegetables and fruits (at least 5 servings per day, at this age it is important to increase their consumption, which in itself can reduce the calorie content of the menu and weight) - a source of the right carbohydrates, vitamins, minerals and dietary fiber, tomatoes, carrots and cauliflower are especially important as a source of carotene (provitamin A) and vitamin C.

Milk has long been considered useless and even harmful to the aging body. It has now been proven that it remains a unique product in terms of nutritional value and value, which contains more than 200 vital substances and essential amino acids, enzymes, potassium, vitamins and easily digestible calcium. Milk and cheese, as champions in terms of available calcium content, are the main products for women after 40.

How to lose weight after 50

What's happening? The production of the female hormone estrogen, which protected the body from many diseases, including cardiovascular diseases, decreases, reproductive function gradually attenuates, menopause is manifested by frequent headaches, hot flashes, sweating, chronic fatigue, and irritability.

Metabolic processes slow down even more. Due to changes in the hypothalamus, control over appetite decreases, and a deficiency of certain vitamins and minerals may become apparent, which will lead to deterioration of the condition of the skin, hair, nails, and teeth. At this time, mono-diets, protein diets (due to the large amount of cholesterol and stress on the kidneys) and low mobility are especially contraindicated: it can lead to accelerated loss of muscle mass and increased muscle stiffness. Proper nutrition and activity will help prolong youth.

What to include in your weight loss menu:

• rye and whole grain bread as a source of B vitamins. Products made from wheat flour (including pasta) should be minimized or eliminated: research from Harvard University showed that the number of patients with type II diabetes among elderly bread lovers is 60% higher than the average;
• vegetable oil, especially flaxseed oil, is a source of valuable polyunsaturated fatty acid omega-3. Excess animal fat provokes the earlier development of atherosclerosis;
• eggs as a source of protein and lutein, which protects the eyes from cataracts. Modern nutritionists believe that 3-5 eggs a week will not affect blood cholesterol levels. Quail eggs are the easiest to digest, so it’s quite possible to switch to them at this age (10-12 per week);
• spices. It's time to explore their magical world and supplement your diet with any combinations, focusing on your taste. Many of them have medicinal and antimicrobial properties, cause a quick feeling of fullness and promote weight loss;
• dietary meat and low-fat sea fish. Where possible, fish should be preferred as its protein is easier to digest with fewer accompanying calories;
• there should still be milk and dairy products on the table;
• red vegetables as a source of vitamin A;
• Of the cereals, it is best to leave buckwheat and whole grain rice as the least calorie, most nutritious and do not cause too sharp a release of insulin.

At this age, hypertension may begin or intensify, so it is necessary to monitor the water-salt balance: drink enough clean water and do not add salt to food. Salt retains fluid, which causes swelling and increased blood pressure, 8 g is the daily norm, so it is better to exclude salted vegetables and fish from the diet.

Lose weight at 60 and older

What's happening? Hormonal changes are completed, the loss of muscle mass continues - every ten years it becomes 15% less, and by the age of 80 about half remains, and the muscles themselves become stiffer and lose mobility, so it is important not only to build muscle mass with feasible strength exercises, but also to stretch them (yoga, stretching, Pilates, oriental gymnastics are especially useful). Running or brisk walking is also recommended for aging muscles, although due to age-related changes, fatigue occurs earlier and shortness of breath may appear even in a healthy person.

In sedentary people, muscles are replaced by fat. However, there is good news: at this age it is better to have a little excess weight (up to 10 percent) than to have too little, otherwise resistance to disease decreases (“While the fat man dries, the thin man dies,” is a crude but true saying).

The daily caloric intake for people over 60 years of age should not exceed 2100 kcal, and remember that eating dinner too late provokes heart disease.

What to include in your weight loss menu? The most harmful ones now are strict diets and rapid weight loss (no minus 10 kg in a week!), strict vegetarianism. Addiction to protein diets can lead to the formation of blood clots.

However, according to Japanese research, you cannot give up animal proteins completely: animal foods contain all amino acids and vitamins (except C) in a more easily digestible form than plant foods. Moreover, not only clean meat (for example, brisket) is useful, but also meat with bones, cartilage and even skin, since the elderly body especially needs gelatin. Meat in combination with a large amount of vegetables and fruits, the Japanese say, having studied three generations of women from different health groups, is the best resistance to senile infirmity.

At this age, there is often a need for therapeutic diets that correct existing diseases - hypertension, osteoporosis, diabetes, thrombophlebitis, cardiac ischemia, etc., they are prescribed by a doctor. But in general, the most important thing is balanced nutrition in small portions. The daily diet should contain 120–150 g of lean boiled or poached meat or fish, milk, cottage cheese, whole grain bread and at least 0.5 kg of raw, boiled and baked vegetables. Most useful for an elderly person:

• apples as a source of iron, pectin and vitamin C;
• carrots and greens as a source of vitamins A, E, K and B vitamins;
• low-fat milk and fermented milk products (at least 100 and 200 ml, respectively) as a source of calcium.

It is necessary to monitor the amount of salt eaten and reduce the consumption of animal fats (butter, cream, sour cream), cholesterol-rich offal and eggs, but not eliminate them completely. Remember that coffee helps flush out calcium.

Svetlana Arkhipova

Discussion

Good article. Damn, you should definitely move to Croatia, this is exactly how they eat there - sea fish, olive oil, a lot of fresh vegetables, including onions, stewed tomatoes (it turns out they are even healthier than raw ones), hard cheese, mackerel, sardines, that's it. that's all.

Comment on the article "How to lose weight after 40? Why the results of diets are not encouraging"

I’ve gained extra weight, I can’t lose it, I have no willpower left or something. Find out why your weight has skyrocketed and why you can’t lose it. Fat women look more approachable than thin women. With your belly, thighs and folds of fat, you immediately become all your own...

Discussion

This too shall pass.
In general, the sea and properly selected antidepressants will help us all.
The children go to camp, and they themselves go on vacation. Two weeks at the edge of the sea, or on the streets of an old European city in blissful solitude and bliss are an excellent way to restart the body. And yes, no food restrictions! Eat and drink - whatever you want and can.
There is no opportunity to go right now - no problem! We choose a tour, dream (we can put a beautiful piggy bank on the table and solemnly put it aside with the whole family)) and try on beautiful dresses (it’s not necessary to buy if you don’t have money, trying on is much more pleasant)). We walk more, I would also advise purchasing a membership to the pool, water is a great stress reliever.
If you have problems sleeping and a general feeling of anxiety, then I would get a prescription for Phenibut from the neurologist (it helped my mother a lot after the death of my father and grandmother!). If you feel that you get tired quickly and have a headache, then try Phenotropil (this is already my topic, it tones up perfectly and prevents you from becoming despondent). In any case, we try to consume more vitamins D, A and C. Glycine will also be beneficial.
In general, I think that your friends are right. You are now going through a wonderful (the best!) period. Your children are already old enough to take care of themselves, but at the same time they are still small enough not to worry about the GIA/Unified State Examination and teenage excesses. They are still very interested in you, and you don’t have to fight their increasing negativism (in 5 years it may become much sadder). You don’t have a bunch of relatives with their problems and troubles that you would have to personally sort out. There is no disgusted husband with his relatives, children or even mistresses. You are healthy, full of strength and completely self-sufficient! You are absolutely free in your choice and your decisions. Try to forget your problems and start enjoying your opportunities!

06/15/2018 10:42:50, Epsona

It seems to me that you are depressed from excessive energy consumption, I would start with a neurologist-psychotherapist, for some reason it seems to me that by adjusting the nervous system it will be easier for you to adjust everything else..

Discussion of issues about a woman’s life in the family, at work, relationships with men. How I said goodbye to excess weight. This time in the fight against extra pounds, fears. How to get rid of excess weight, lose weight after childbirth, choose a suitable diet and communicate...

Maintain weight. Your experience... - gatherings. About yours, about your girl’s. Discussion of issues about a woman’s life in the family, at work, relationships with men. What’s interesting is that when I visited the office where they analyzed my weight using a special device, the nutritionist’s verdict was to lose 7 kg...

Discussion

Close age, height 164, weight 60.
What’s interesting is that when I visited the office where my weight was analyzed on a special device, the nutritionist’s verdict was to lose 7 kg of fat and gain 3 kg of muscle mass.
In short, it is more correct to eat sport, sport, sport)))
Nothing new.
By the way, I got a motivator - an 80-year-old bodybuilder))
She started this business around 55, to swing.

10/18/2016 07:58:46, songbird..

I scored.

and also excess weight... usually my Bt started at 58, but now I’m 69 kg, so I’m thinking about losing weight first, or just keeping an eye on Bt and not gaining much, and then losing weight... in general, I’ve been harboring a desire for about a year now. one baby, although they thought that Alice would be the last, her husband...

Discussion

I gave birth to a girl at 35, I couldn’t get pregnant for more than a year and a half, I had to turn to specialists. Regarding losing weight, or rather returning to the previous weight before giving birth) I bought the mybodylove program

and I'm very pleased with her. Many people do breastfeeding because their nutrition plan allows it.
And having another baby is also my cherished dream. I will fully support you in this.

She gave birth to a daughter at 43. She got pregnant herself. Weight before pregnancy was 80 kg. You can’t tell from me - the bones are probably heavy. During pregnancy, I lost weight naturally (but I always lose weight when pregnant, although there is no toxicosis and I eat to the full extent). As a result, after giving birth I weighed 70, and after a year of breastfeeding I weighed 65. But then I successfully lost weight again. ((
The pregnancy proceeded normally, all the scares about the freak child remained scares of “good people”.
My daughter is 2.7 now. Tttt, smart beauty.))))
There were nuances during pregnancy, but my kind genius, the miracle doctor, helped me competently. She gave birth herself, not by Caesarean... What else. I can’t express my happiness and pride for myself and my daughter that we are so great... My older brothers really like her. We all love her very much.
True, I try not to think about looking for a job right now. First of all, summer. And secondly, something tells me that this will not be easy, to put it mildly.))))

age, excess weight, late pregnancy. That's why many of us only fully understand the happiness of motherhood after 30-35. Why aren't the results of diets after 40 encouraging? And how can an older woman lose weight without harming her health? How to lose excess weight.

Excess weight is an extra burden on the body, but why do you need it? It is quite possible to be a birch even over 40, especially if you were one before :) I was Then, as a result of protracted troubles, in 8 months I lost more than 10 kg (and the main 7 kg - for How to lose excess weight?