With age, the body's metabolism slows down.
Even slim people notice that after 40 years their former waistline disappears, and losing weight becomes more and more difficult.
However, ways have been developed to remove age-related belly fat.
Practice shows that anyone can do this if they set a goal. Moreover, we are talking not only about the beauty of the figure, but also about health.
What the fat layer is afraid of: how to deal with excess fat deposits in the waist and sides
A blurred waist appears for a reason - only due to age-related changes. To lose weight, you need to understand the reasons.
Here's what causes and what the fat layer is afraid of:
- Sedentary lifestyle . This means we need to live more actively, go swimming, exercise, ride a bike. That is, to spend energy in sufficient quantities.
- Poor nutrition . Hence the conclusion: you need to switch to a balanced diet consisting of healthy foods.
- Bad habits . It is necessary to give up alcohol and smoking, which put the body in a stressful situation and slow down the metabolism. In addition, bad habits provoke the development of a number of diseases, many of which are extremely dangerous to health.
- Certain diseases . These may be endocrine diseases, for example, diabetes and other diseases associated with hormonal imbalance. This means that we need to reconsider our lifestyle as a whole and undergo treatment.
- Hormonal changes . It is necessary, together with a doctor, to determine the appropriate cause and begin the correct treatment.
- Stress or other nervous disorders . They lead to disruption of all organ systems. Therefore, it is necessary to minimize stressful situations, get enough sleep, and not get nervous over trifles.
You can get rid of excess fat deposits if you follow these basic directions - correcting your diet and lifestyle, regular sufficient physical activity, a healthy work and rest schedule, and good sleep.
You may also be interested in: Effective exercises to lose fat quickly
Be sure to check out:
Features of losing weight in men at home: how to remove the belly and sides in a short time Effective ways to remove the sides in a short time in men and women at home Strategy for quickly burning belly fat and shaping the waist for women Uneven battle: how to remove belly fat and sides
Does beer make you fat?
For beer gourmets, this question is perhaps the most painful, as is the answer - yes, excessive beer consumption leads to obesity.
This product's calorie content is not in its favor. In many countries, beer is called “liquid bread”. However, if you do not abuse the drink, then you will not need to lose weight due to extra pounds in your stomach.
Since beer belongs to the category of alcoholic products, excessive consumption of the drink is harmful to the body. But in minimal doses, this product helps prevent the development of atherosclerosis, accelerate hair growth, lower blood cholesterol levels, obtain vitamins (including pyridoxine, which softens a heart attack), and normalize blood pressure.
However, the listed positive properties of beer will have the proper therapeutic effect only in the case of a high-quality brewed product and in small prophylactic doses, which are not enough to achieve a feeling of intoxication. In large portions, the drink does more harm than good, causes the risk of serious pathologies and disrupts mental balance. Alcohol abuse is harmful to health and life-threatening. For people suffering from gastrointestinal diseases, this drink is strictly contraindicated.
The main factors for losing weight
Excess fat in the waist and sides will not disappear on its own without overall weight loss. And you can gain weight thanks to such basic factors as:
- low calorie diet;
- strict adherence to the daily schedule, rest regime, physical activity and food intake;
- increase in physical activity.
You may also need to consult a doctor about chronic diseases, a psychologist, and you may need treatment for a number of diseases.
Important! The main factor in losing weight should be considered willpower, based on motivation. If you really want to regain your slimness, you can move towards this goal in a disciplined and consistent manner, without giving in to temptation. The difficulty lies in determining true motivation.
Nutrition
Age after 40 years will not forgive those errors in nutrition that were in youth. The metabolic process slows down by about half over the years. Therefore, the calorie content of food should be reduced. The stomach will become flat if:
- minimize fatty, sweet and starchy foods in the diet;
- replace sweets with fruits;
- eat more vegetables and fruits;
- eat fermented milk every day;
- boil, stew, grill, but do not fry lean meat;
- once a week have a fasting day - eat only cucumbers or just vegetables without salt and oil;
- chew food thoroughly;
- drink up to 2 liters of water per day, not counting the liquid contained in liquid food. Reduce coffee consumption to 2 cups per day, since in excessive quantities it is not only harmful to the cardiovascular, nervous and urinary systems, but can also lead to metabolic disorders.
If these conditions are constantly met, sometimes you can afford junk food. This will not add kilograms.
Important! The given water consumption rate is for the average person. For those whose height and weight are above average, water consumption can be increased by 0.5-0.7 liters or reduced by 0.5 liters, in accordance with anthropometric data.
Mode
All efforts will be in vain if you do not follow the daily routine. It includes the following conditions:
- Be sure to get enough sleep - 8 hours of continuous sleep, at least;
- try to eat 5 times a day in small portions and at about the same time;
- do not eat 3-4 hours before bedtime;
- Exercise regularly at least three times a week - at home or in the gym.
Expert opinion
Evgeniy Kislitsa
Practicing surgeon. Certified massage master. Two-time vice-champion and heavyweight champion of regional kettlebell lifting competitions.
These sleep recommendations are not rigid. They are suitable for most people, but for some people less time is enough for proper rest, while other people need more sleep. First of all, you need to base yourself on how you feel. And, only taking this into account, create an individual sleep duration, and not be guided by average statistical parameters. The body itself will let you know about the need to increase or decrease sleep duration.
Interesting! American scientists conducted research and it turned out that people who have breakfast an hour and a half later than usual and dinner an hour and a half earlier lose weight faster.
Activity
The body needs constant physical activity. If your belly drops due to nutrition, abdominal exercises will help tighten your muscles. You can choose any activity you like:
- Nordic walking;
- swimming;
- dancing;
- Pilates;
- yoga.
If possible or necessary, you can develop individual lessons together with a trainer.
Expert opinion
Evgeniy Kislitsa
Practicing surgeon. Certified massage master. Two-time vice-champion and heavyweight champion of regional kettlebell lifting competitions.
To make the process of losing weight as effective as possible and to quickly acquire an attractive athletic figure, comprehensive training aimed at working out the entire muscles of the body, and not at working with just one area of it, will allow you to do so. This is due to the fact that the human body is not able to lose weight in certain areas. The process of losing weight takes place throughout the body. After all, fat, which is a source of energy and nutrients that are actively absorbed during physical activity and released when fat reserves are burned, is broken down throughout the body. At the same time, it goes away faster in some zones, but not in others. The latter are areas of its active accumulation in reserve - areas of fat deposition (fat depot). These include: in men – the abdomen and, to a lesser extent, buttocks; in women – thighs, buttocks, abdomen and, to a lesser extent, breasts. Therefore, to lose weight in these areas, complex physical exercises that involve the whole body are necessary.
Ways to lose weight after 45 years
The premenopausal period in women occurs around the age of 40-48 years. At this time, the production of hormones - estrogen, progesterone, necessary for reproductive activity - decreases. But male hormones - androgens - begin to predominate. And this contributes to the accumulation of fat, often on the stomach and thighs.
Obesity in men is often associated with a sedentary lifestyle, bad habits, and poor diet. To a certain extent, male obesity is associated with heredity. But there may also be pathologies that lead to excess weight. You need to find out this by consulting a doctor. In general, the following actions will help you gain weight at this age:
- refusal of various types of hunger strikes;
- inclusion of foods rich in iron and calcium in the diet;
- increased physical activity;
- salt restriction;
- rejection of bad habits;
- fractional meals.
It is necessary to switch to a balanced diet. And it includes all the components - proteins, fats and carbohydrates. Their ratio for a healthy diet is approximately 30/20/50.
Interesting! Selenium helps men lose weight and develop an athletic figure. With sufficient intake into the body, the production of testosterone, the main male sex hormone, increases. It is thanks to it that men develop a pronounced muscular frame, and the body contains less fat than women.
Is it possible to gain weight due to Crohn's disease?
Since one of the topics that the Kroncolit portal pays attention to is Crohn's disease and its consequences, we suggest finding out whether people suffering from this pathology are obese.
As a rule, Crohn's disease, which is characterized by inflammatory processes in the intestines leading to disruptions in the functioning of the gastrointestinal tract, does not contribute to the appearance of excess weight, but, on the contrary, the symptoms manifest themselves in its uncontrolled loss due to the inability of the body to fully absorb the beneficial substances supplied to the intestines. gastrointestinal tract. Conclusion: Obesity is not a sign of Crohn's disease.
How to get rid of fat for women and men after 50 years
Women after 50 years of age gain weight due to hormonal changes in the body. There's nothing you can do about it. Therefore, you need to be very disciplined in your choice of nutrition, daily routine and training. A very important point at this age is emotional stability. Less stress means less temptation to eat it. We must not forget about daily walks in the fresh air. For women over 50 years of age, yoga, swimming, dancing will help fight stress; they allow you to relax and disconnect from problems; it is also recommended to meditate or do handicrafts, such activities perfectly relax the nervous system.
For men over 50 years of age, the waist should not exceed 94 centimeters. If it’s more, you need to sound the alarm, take action and give up things like:
- alcohol and, in particular, beer, since alcoholic drinks themselves are high-calorie, and beer also contains analogs of female sex hormones (phytoestrogens), which negatively affect a man’s hormonal balance and lead to the growth of the so-called “beer belly”;
- fast food;
- semi-finished products.
People over 50 years old should focus on seafood, lean meat, fish, vegetables and herbs. You shouldn’t hold yourself in tight mittens - once a week you can drink beer or a glass of wine, eat pork or cake.
From active activities, you need to choose something that will not harm your health if you have problems with the cardiovascular system or the musculoskeletal system. Moderate cardio exercises - race walking, swimming, running - will help women and men get rid of extra pounds.
Important! To produce testosterone, a man needs fats. But excess fat leads to a decrease in this hormone and, accordingly, to a decrease in sexual activity. In addition, infatuation with fatty foods leads to the formation of atherosclerotic plaques on the walls of blood vessels, which has an extremely negative effect on the blood flow and can cause tissue ischemia, heart attack, and stroke.
The easiest way to burn fat at 60
Interesting fact! You can lose excess weight at 60 years old, just like at 40 or 50 years old.
Hormonal storms have already calmed down in the woman’s body, and her emotional state has stabilized. Men at this age are wiser and react correctly to different life circumstances, do not get nervous, and this is important in losing weight. However, despite all the factors, in both men and women, by this age the metabolism is no longer as active as at 50 and even more so at 40 years old, therefore, in order to get rid of excess fat, efforts must be made.
You can lose weight at 60 in the simplest way: reduce the caloric content of food daily by 10-15% (reach 1500-1800 kcal per day). Recommendations are given for the number of calories for the average person; those who are overweight need to gradually reduce the calorie content by 10-15%, but you should not strive for a rigid indicator, as this can be harmful to health. Plus, drink half a glass of water every hour , reduce salt and sugar intake. There is no need to do any diets or fasting days.
Important! Every 10 kilograms of excess weight shortens life by 3-4 years. Even slight excess weight can be a trigger for the development of diabetes. In addition to the development of diabetes, excessive weight provokes the appearance of many diseases of the cardiovascular and musculoskeletal systems.
Make healthy substitutions in your diet
Photo source: pixabay.com
Our usual foods that contribute to obesity can almost always be replaced with healthier ones. For example:
• Give up sausage and switch to dietary meat (rabbit, skinless chicken, turkey).
• Replace white bread with whole grain bread. • Eat brown rice instead of white rice. • Replace sugar with honey or fruit puree (you can even add it to baked goods). • Choose vegetable chips over potato chips. READ OTHER INTERESTING ARTICLES ON THE TOPIC
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What nutritionists advise
Nutritionists always advise older people to first conduct an examination of the body, identify hidden diseases, and take into account chronic ailments. And after that, stick to a diet and do physical exercise.
Alexey Kovalkov, nutritionist
This specialist advises limiting the consumption of carbohydrates and replacing animal fats with vegetable fats. It is also important to set goals for yourself. But don’t expect quick results; you need to lose weight slowly and carefully. Before starting any diet, you should be examined by a therapist.
Vladimir Solovyov, nutritionist
This specialist advises doing any type of training every day for half an hour. Without such activity, all diets are useless. He believes that at any age it is necessary to maintain muscle tone, as they become flabby.
Ekaterina Mirimanova, nutritionist
This specialist advises people not to torture themselves with restrictions and refusals of their favorite foods. You can eat whatever you want in unlimited quantities until 12 noon. But then adhere to strict restriction rules. The doctor spoke about this in detail in her book “System minus 60”.
TOP best foods for Crohn's disease
Foreign and domestic nutritionists practice different nutritional methods recommended for patients with inflammatory bowel diseases, but they are united in one thing: in case of Crohn's disease or ulcerative colitis, the correct diet is an individual criterion, in the selection of which a number of mistakes can be made.
Most products against the background of this pathology not only do not accelerate the healing process of damaged intestinal mucosa, but also aggravate the general condition and course of the disease. However, the list of known ingredients includes those that do not contribute to the progression of symptoms:
- Almond milk;
- Eggs;
- Oatmeal;
- Fresh vegetable soup;
- Dietary salmon dishes;
- Papaya;
- Ground legumes;
- Turkey and chicken meat;
- Avocado;
- Rice;
- Nut butter.
It is also believed that it is possible and beneficial to eat fried bell peppers and lettuce as food for patients.
