Good Lifestyle

Entering the age of 40, the sisters will face more difficulties in preserving physique by the effect of hormonal changes and the metabolic process slowed. To lose weight effectively, please refer to the suggestions below!

Change diet

At middle age, due to hormonal decline, women's metabolism slows down, leading to easily accumulating excess fat in the abdomen, waist. Therefore, the sisters should pay attention to adjusting nutrients and calories consuming every day. According to professionals, middle-aged women should reduce starch diets, a lot of grease, pastries and replacement with beans, vegetables, fruits, salads, v.v. To start a healthy diet, the women are filled with their daily foods with green vegetables and fruits!

Besides, to lose weight healthy, women women should not leave breakfast by after a morning "empty belly", you will tend to "nude" stomach with fast food, or "compensate" Too much at noon. You should also load more calories at noon or before 3 pm, avoid building too much diets at dinner. To reduce the amount of fat "tolerated" into the body, instead of frying, change the cooking method to baked and boiled. You should also reduce gas drinks, alcohol and instead sip the green tea cups every day. A study showed that using green tea continuously for 1 year could increase the likelihood of burning fat in the body 12%. Another intentional note is in the process of eating, you should chew carefully, chew long, reduce distraction to technology equipment when eating and drinking to ensure the digestive smoothness, avoid making the stomach too much Acid, factor that makes you feel fast.

Track dining journal

There are many women who feel that they have made a healthy and reasonable diet but still overweight. In fact, they can still consume too excess calories, making weight cannot be effectively controlled. So use the food diary to track your calories and consumption in every meal. On the existing app store, there are many apps that track dining diary, so that you can easily find "culprits" causing weight gain and adjusting your diet.

In a study of the Kaiser Permanente Health Research Center, the group of people interested in food consumption diary often loses weight better than the group of people who don't care for the diet.

Select the appropriate movement mode

Whatever age is, a suitable movement will help women hold physique and slim waist. However, in middle age, when the daily mobilization activities tend to decrease, the more you need to care about the sports subjects to improve your health and reduce the amount of calories sold.

The simplest way, the sisters added walking on everyday habits and doing this regularly in the early morning or evening to help the body burn calories every day. Health professionals note, people entering the age of 40 should walk at least 2.5 hours a week. The swimming subjects, yoga are also extremely suitable for women of this age. In addition, middle age, women's muscles are easily toned, supple. Therefore, muscle training activities such as lifting dumbbells, anti-push, squats, bodybuilding from 2 or more weeks each week will help her reduce excess fat.

Reduce stress, spend time relaxing

Middle-aged women will face more burdens in family life, work or financial pressure. When faced with regular stress, the body will release many cortisol hormones, thereby causing cravings and reducing the effectiveness of fat resolution. Therefore, to keep the physique, women aged 40 Try to stay away from the pressure from life and work by arranging scientific work, relaxing, not "carrying" work home After doing and finding help from a mate. In addition, an effective measure to face stress every day is the abdomen deep breathe or participate in meditation classes, helping to keep the mind pure, thereby reducing cortisol and balancing the diet .

Maintain good sleep

Many studies show that little sleep time or just sleeping 5 hours per night may increase the risk of weight gain by women to 15%. When the body does not rest effective, hormones that adjust the appetite will work poorly makes it easy to fall into a constant state. In addition, the lack of sleep also makes it possible to change the way of thinking about food, thereby tending to crave sweets or poorer foods.

To maintain a good night's sleep every day, first, the sisters make a schedule and follow the sleeping time frame, wake up every day. Along with that, the sisters can bathe hot water to relax, eat essential oils, breathe deeply and relax. However, sisters should limit relaxation time before bedtime for about 30 minutes, then absolutely do not use technological equipment to easily step into sleep. In addition, limit the lowest use of alcoholic and stimulated drinks, while avoiding drinking drinks that cause insomnia after 3 pm.