Many women who regularly monitor themselves come to a certain conclusion: perhaps only 100 calories a day share the desire to eat and an ideal figure, as well as a strong-willed decision that an urgent need to change their usual lifestyle.
How does our body change after 30 years?
A survey conducted among girlfriends who are in their early thirties showed that over the past few years they have all been inexorably getting better. So, one of them, in order to part with excess weight, took up marathon running, moreover, quite successfully. Another went on diet courses - the results are not so impressive. And the third used the Atkins carbohydrate-free diet.
Although the extra pounds have not gone away, she looks more toned now. There are many reasons why people gain weight as they age. Initially, it is worth mentioning that we begin to eat more, and over the years it’s hard to call a lifestyle quite active. This contributes to the accumulation of fat, and not to energy consumption.
Moreover, as you know, females gain weight much faster than men. The increase to existing kilograms averages 400 grams annually. But every 10 years, the metabolic rate decreases by 4%. Let's perform a simple calculation: if at the age of 20 a woman's weight is unchanged (consumption at the level of 2000 Kcal daily), then by the age of 50 the diet should be "cut" by 230-250 kcal.
To do this, you need to change your habits, otherwise it may end up with an increase in weight several times, at least two.
Nutrition: minus 100 kcal per day!
The University of Colorado Nutrition Center conducted a study and found that if you cut your diet by 100 kcal daily (which is equal to one biscuit), it will help stop the addition of extra pounds after 30 years.
At the same time, the portion size itself does not really matter. If the amount of food consumed per day exceeds the needs experienced by the body, it is unrealistic to lose weight. By the way, there is often an energy gap: every day we spend calories, but we do not burn fat. And this is the best "soil" for extra pounds.
This factor is a very good reason that women not only gain weight, but also become obese. If you reduce the calorie content of meals by 100 kcal, you cannot say that you are on a diet. During the year, you can lose only 500 grams in weight.
Nevertheless, if you come to this in time, then after 20 years there will be no extra ten kilograms. Also, experts believe that it is not necessary to use high-intensity physical activity. Sometimes after them, just a brutal appetite may appear. It is better to choose the optimal training program for yourself or take walks.
How to lose weight after 30 years?
In addition, there are other motives to take care of your weight today. Extra pounds can provoke a disease of the cardiovascular system or even lead to cancer. Therefore, an alternative to sweets is new sports shoes for running or a subscription to a fitness room.
8 methods to reduce your daily diet by 100 calories:
- use bananas instead of chocolate;
- replace white rice with brown;
- during lunch, instead of a glass of wine, we drink a glass of water;
- eat less ice cream
- eggs are boiled, not fried;
- do not eat chicken skin;
- we replace the butter, which we smear on bread with jam;
- It is better to pour fish with lemon juice than mayonnaise.
8 methods to burn 100 calories per day:
- do a short run;
- go to the store on foot;
- get off a couple of stops earlier from the transport;
- we clean the house with special care;
- 30 minutes of yoga or aerobics;
- take a cottage at least a little;
- 15 minutes dance to music at home;
- jump rope for about 10 minutes.
positive attitude
A well-groomed woman after 30 years old should take a certain, and most importantly, correct position in relation to her body and body. We are getting older, and therefore we need to take more care of our figure than in our youth.
Doctors, nutritionists, trainers and other experts advise you to think right. And then it will be the main factor in achieving good results and improving health.
We bring order to our thoughts.
First you need to abandon the negative arguments about your diet and figure. It is better to translate them into a positive direction, for example, spend the day thinking: “I become more alert and leaner if I eat healthy foods and exercise.”
Life-affirming position.
It is necessary to strive for your good health, and only then think about losing weight. And then a healthy lifestyle will become an incentive. We all need support: finding like-minded people or going to the gym so that you are surrounded by people who strive for the same goals as you.
Nutrition issues.
Your knowledge will help make the diet more complete and useful. For example, study a book about delicious and healthy food or create your own recipes.
Breakdowns.
If this happens, then there is no need to scold and reproach yourself that you could not stand it and left the race. Let's not forget that we are all human. The main thing is the belief that tomorrow you will be “afloat” again.
Last advice.
The cosmetic benefits of various jars, tubes and other creams and ointments are not a myth. They will certainly help, but only to those who are ready to take on serious and long work in the struggle for ideal forms.
0 Comments
Post a Comment