How to be structured after 35 years

Mother Nature is unfair to women. If under 25, most women can have a nutritious food, and they have only one discharge day to get rid of all the accumulated calories a week, then every piece of the cake foreign settles to the waist and thighs inevitable centimetres. And after 35-40 years of extra weight to be growing as snowballed. And get rid of it is very difficult, if not impossible.

Of course, it is part of the "credit" changing lifestyles, which in middle age is becoming more structured and razmerennym. There is no dancing the night in a nightclub, a great pleasure for the evening in a good restaurant or at the bad end, the TV with vyazanem in their hands. Yes, the lifestyle adds extra kilos. But things are not so simple.

The main reason for the rapid set of weights are the same hapless hormones. Around age 40, and many women are already 35, the body begins hormonal changes. Young women's menstrual cycle hormones in equilibrium with each other. If estrogen causes the body to accumulate fat mass, the progesterone helps maintain muscle mass, which burns all unnecessary fat. For women 35-40 years after that balance is violated. Not only does the menstrual cycle becomes irregular, but more and more menstrual cycles in which ovulation does not occur. In such cycles progesterone levels dropped dramatically, and the balance of these two hormones estrogen shifted in favour, which means that the accumulation of fat.

As if that were not enough, but even estrogen and contributed to the delay in the body fluid, which means that during low progesteronovyh cycles you will find an increase in weight 1-2 kg as a result of excess fluid. This leaves liquid during normal cycles. But the number of cycles without ovulation with age will only grow. In addition, the rate of metabolism, since 40 years, is slowing by about 2% each year. This leads to the fact that every day you spend at 25-100 calories less than in a younger age, even with the same level of physical activity and consumption of food. But they too are changing with age.

The simple strategy : Move!

The level of motor activity decreases with age : you no longer have to walk as young years, pushing pram, entire neighbourhoods, and increased material well-being allowed to acquire washing and dishwasher. Of course, various technical devices to save our time, but with each save you burn fewer calories than they could. If you want to maintain your weight standards, it should exercise at least 150 minutes a week is the minimum level of physical training, recommended by professionals. Try to walk more, and the stairs instead of elevators. Studies show that the metabolism of women who like to go (pritantsovyvat the kitchen, walk around the room during a telephone conversation burgeoning gesture, etc.), increased compared with a calm woman.

Among other things, a middle-aged women are beginning to decrease bone density and muscle tone, two factors crucial for the maintenance of normal weight. Therefore, in addition to aerobic activity, you should at least twice a week for 20 minutes of exercise power. Indeed, after 25 years of losing nearly 200 grams of muscle mass and best extra calories burned on the muscle. Women power training even more important than men. Power exercises for women to a greater extent reduce the percentage of adipose tissue, but to a lesser extent than men, affecting the growth of muscle mass.

Simple strategy : 'Eat sufficient protein

Increase your dietary protein foods may also help maintain muscle mass. So, if you have no problems with the kidneys, increasing the consumption of lean meat, poultry, fish, milk and soybean products. It must be remembered that this increase should be relatively low, only 20 grams a day. Total consumption of calories from protein should not exceed 25% of your daily intake of calories.

Another important element in your diet, calcium needed to maintain bone mass. It is best if the source of calcium are dairy products. If you are eating enough, it should be more a day to 1000 mg of calcium. Calcium encourages the body to burn fat faster yet. Why is this happening, not yet understood, but studies show that women who eat dairy products with low fat 3-4 times a day, burning 70% more fat.