Here are six steps to lose weight successfully.
Weight training 1. Principle: With the increase of age, muscles begin to decrease. Your metabolism, that is, the rate at which you burn calories, is directly related to muscle mass. At rest, one kilogram of muscle can burn 6 calories per hour.
Compared with fat burning only two calories per kilogram, you can understand why it is important to keep as much muscle mass as possible to lose weight.
In addition, weight training has additional benefits, which can help women maintain bone density during menopause.
Don't be afraid to lift heavier things. There is no need to insist on using small dumbbells. One of the best ways to increase muscle mass is to lift weights.
2. Methods: Weight training three or four times a week. Alternately use the target muscle group. For example, if you carry out weight lifting training on your arms, shoulders and upper body on Monday, then weight lifting training on Wednesday should focus on leg and lower body exercises.
Eat real natural food 1. Principle: Processed foods usually contain more calories, unhealthy fats and more sodium and sugar than natural foods.
Natural food is food that has not been excessively processed or added with additives or artificial ingredients.
Usually, foods rich in sugar and starch must be processed. Don't drink soda and sugary drinks, and stick to drinking water. You don't need to avoid dairy products In fact, current research shows that a high level of dairy intake helps to prevent middle-aged women from gaining weight.
2. Method: Don't give up food, but change your way of thinking so that you can add healthier food to your diet.
You may find that when you choose healthier alternatives, your craving for carbohydrates and sweets will weaken. It must be changed step by step. Find a diet that suits you for the rest of your life.
Take the long way 1. Principle: People generally mistakenly believe that the benefits of aerobic exercise can only be obtained by doing high-intensity exercise. In fact, walking is one of the best exercises for you.
A good way to counteract sedentary behavior is to walk. Walking after meals also helps to lose weight and control blood sugar levels. Besides, walking helps to relieve or at least relieve physical pain.
Especially for middle-aged women, walking can reduce weight gain and even reduce aging.
2. Method: Park the car far away, take the stairs, take the dog out for a walk and so on. Studies have begun to show that the combination of activity tracker and online social network can increase activity and promote weight loss. Just like the ranking of steps in WeChat.
Supplementary nutrition 1. Principle: There are many reasons why you don't get all the nutrients you need from food. Maybe your diet is not as healthy as you think. It may be that nutrients are lost during ripening and transportation.
Reliable research shows that vitamin supplements are needed to lose weight. Omega-3 fatty acids found in fish oil have been proved to have significant health benefits, especially for the heart.
As women get older, the demand for calcium will actually increase, and calcium supplementation can also help them lose weight. In addition, vitamin D3 also shows some positive nutritional effects in the study of elderly women and weight loss.
2. Methods: Vitamin supplements can include daily multivitamins, high-quality omega-3 fatty acids, vitamin D3 and calcium. Other options to consider include live culture of probiotics and green tea supplements.
Ensure 8 hours of sleep 1. Principle: 6 1% menopausal women suffer from insomnia. Fluctuating hormones can interfere with sleep and even turn early risers into night owls. These changes in sleep patterns lead to fatigue and low energy levels. Low energy levels translate into reduced physical activity and a desire for high-carbohydrate foods. Lack of sleep can lead to weight gain and reduce your overall quality of life.
2. Methods: Create a comfortable sleeping environment. Design a sleep schedule that best suits your lifestyle and stick to it. Sleeping and waking up at the same time will help your body adapt to the natural sleep/wake cycle.
Studies show that increasing protein intake will make you sleep better at night. In addition, don't drink beverages containing caffeine and alcohol before going to bed.
Management pressure 1. Principle: People who are stressed are thinner than those who are not. Cortisol, also known as stress hormone, is released under pressure. It regulates many responses of the body to stress, including blood sugar level and metabolic rate. Too much cortisol will make it difficult for you to lose weight.
2. Method: One of the best ways to control stress is through exercise, especially yoga. As we all know, yoga can release chemicals that enhance mood in the body, which can effectively promote weight loss. Other options include meditation or Tai Chi.
Be a volunteer. Taking time to help a worthy cause can fight cortisol. You will feel better about yourself and feel more fulfilled.
Spend time with nature. Studies have shown that simply listening to nature can reduce stress and cortisol.
The above is the way I recommend. If you have any questions or good recommendations, please come to the comments section to discuss with me!
How should 40-year-old women lose weight? How to arrange diet and exercise? For a 40-year-old woman, she has entered middle age, and her body's metabolism and the functions of various organs have begun to show signs of degradation, which makes it even more difficult to lose weight. However, as long as she reasonably arranges her diet and exercise, it is not so difficult to lose weight. The best way to lose weight is to stick to a good habit, which can not only control her weight, but also become healthier.
Therefore, for 40-year-old middle-aged women, because of the decrease of basal metabolism, the body itself consumes less energy than young adults. So first of all, we should reduce the total energy by 65,438+00%, control the total energy, and pay attention to the combination of coarse and fine meat, such as:
1. Eat enough staple food every day, preferably not less than 150g and not more than 250g.
2. Eat enough vegetables and ensure 500g vegetables every day, of which dark green leafy vegetables account for 2/3.
3. Drink plenty of water 1500- 1700ml.
4. Eat less livestock meat and more fish meat, three times a week, each time 1 10g. Fatty acids in fish help to lose weight and prevent cardiovascular and cerebrovascular diseases.
5. Fruit is limited, the size of a fist every day.
6. Milk/eggs/bean products, supplement the body with high-quality protein.
As far as exercise is concerned, it is the easiest to persist in evening exercise from the whole day's exercise time, so it is suggested that it is best to choose between 18:00-20:00 at night, when the flexibility and sensitivity of the body are the best. The time of each exercise is not less than 1 hour, but the exercise needs to be gradual at the beginning, otherwise it will not only fail to lose weight, but also cause harm to the body. At the same time, choose aerobic exercise and strength exercise, such as running/swimming/cycling/belly rolling/bobby jumping/flat support, etc. So as to lose weight better.
1. Eat more vegetables and fruits.
Vegetables and fruits are rich in vitamins, especially those with fresh green leaves, which can supplement vitamins and enhance the body's resistance.
2. Drink more low-fat milk
After menopause, the imbalance of estrogen in the body can easily lead to osteoporosis, so it is necessary to supplement calcium in time at this stage. Drinking more milk is the best choice for supplementing calcium, but in order to maintain the body and reduce fat intake, low-fat milk is naturally the best choice. Therefore, women over 40 years old may wish to insist on drinking more low-fat milk and supplementing calcium to keep healthy.
3. Bean products
After women are over 40 years old, the amount of estrogen needed in the body will be greatly reduced, so it is necessary to supplement estrogen in time. Bean products are good things to supplement estrogen, and also contain high-quality protein, which is good for health.
Eat more black rice.
The rice we often eat is mainly white rice and less black rice, but it is recommended that women over 40 eat more black rice. Black rice is a staple food rich in dietary fiber, and also contains protein, iron, calcium and other elements, which can supplement the nutrients needed by the body and also has the function of lowering blood fat, so it is suitable for women over 40 to eat more.
A woman in her forties is consulting:
"I often eat emotionally, often anxious, overeating, and always feel very tired and unwilling to move. What should I do? "
After being introduced by a friend, she said that she was slow at typing, so she described her general situation by voice:
1. I have been fat since I was a child, and my meat is very loose.
I tried all kinds of methods, diet pills, and didn't eat rice, but I couldn't persist without perseverance.
3. Repeated rebound and retaliatory emotional eating
4. Poor health, anemia, qi deficiency, especially loose meat.
Others think she is fatter than she should be.
6. I don't have the strength to insist on strenuous exercise.
7. Partial eclipse, vegetarian, don't eat too much meat, think that eating meat is long, eat more pasta, and like sweets.
In fact, she has plenty of time to describe clearly and is not in a hurry to ask. So, this reflects some of her personality characteristics, combined with the content, let me analyze:
1. impatient personality
2. Care about the outside world.
3. Easy to shake
4. Self-deprecating tendency
5. Lack of basic understanding of weight loss
Therefore, it causes repeated weight loss, which is a bit tasteless, constantly hitting self-confidence and damaging health.
In fact, the problem she wants to solve is not solved immediately, and she must rebuild her concept of losing weight to solve it. If the direction is wrong, the method will be wrong, and no matter how hard you work, there will be no good result. This is what she needs most.
I think the most urgent thing is:
1. Keep your mind stable and learn knowledge.
2. Short-term and long-term considerations
Read two books, a good figure starts from the heart: lazy people can lose weight, as well as life and diet, which have directions and methods, and establish a correct view of losing weight. I've written everything I should and shouldn't say about losing weight. People who can watch carefully will know how to lose weight.
But I also doubt whether this will wake her up. What if she just wants a simple and quick way and doesn't study at all?
Unexpectedly, she said, "I didn't expect me to be so patient." I thought it would be quite cold. "
I used to be really cold, but that was a thing of the past. I didn't figure it out before, and I was a little proud. It is a new attempt and an improvement to start consulting now. Because I can really help people, why not put a low profile. Good as water.
Instead of sneering at all kinds of unreasonable phenomena, it is better to take action to help a person, that is, a person. I insist on writing an article every day, even if only one person reads it, it is good.
I also shared some opinions and beliefs with her:
Every man is his own worst enemy. Know yourself and know yourself, and you will win every battle.
I grew up believing that:
1. No, you can learn.
If it is not done well, it can be improved.
If you can't do it, give it up.
4. Learn thoroughly if you want to.
5. It is better to do it seriously.
6. There are happy days and unhappy days. I choose to be happy.
7. Others are others, and I am me
It's not too late from now on.
9. Be cautiously optimistic
People's beliefs have nothing to do with age, but are the result of continuous shaping of life. Life is a dish. What kind of taste you can taste depends on how the chef does it.
When I was about 22 years old, I wrote "Life is a dish". Now I can't write such an article. At that time, I was the most confused and confused age. I think I can give you some reference in confusion.
The first stage is three months a day.
1 first of all, adjust the diet structure and change to a low-carbon water, low-fat and high-quality protein diet, and don't be too full every meal. Breakfast, eggs, oatmeal, Chinese food (choose one of lean beef, shrimp, chicken breast or fish, there is basically no problem with more vegetables, so use less oil for cooking), avoid sugar for dinner (mainly vegetables and fruits), and change the staple food to 65438.
2. A cup of black coffee without sugar in the morning.
3. Aerobic exercise is the main exercise in the early stage. Walk for an hour (warm up all parts before walking 10 minutes, then start walking. After walking, pay attention to stretching all parts for 30 seconds). Every day from 2 pm to 8 pm is fine.
Once a day, pay attention to proper drinking water during exercise.
I don't eat after 5: 30 in the evening.
The second stage is three months.
Aerobic exercise: change to brisk walking combined with jogging 1 hour, once a day.
The third stage, three months, shaping stage.
Exercise plus anaerobic exercise 1 hour, aerobic exercise is changed to run three times a week for 40 minutes each time according to your endurance.
Self-disciplined diet and exercise habits will make a healthy body better and will not rebound.
How to lose weight after the age of 40 is more appropriate for women? What is the secret? The secret of losing weight is to keep burning more calories than absorbing. How to consume more calories than absorb? Insist on aerobic training and control diet reasonably. Aerobic training can continuously consume body calories, reduce and avoid the intake of high-calorie foods such as high fat, high sugar and high salt, and prevent the absorption of excessive calories.
People over 40 are prone to obesity. In addition to the gradual decline of sex hormone secretion, there are more factors, such as lack of exercise, unreasonable diet and living habits, leading to excess calories. Excess heat will accumulate in thighs, buttocks, abdomen and other body parts, forming obesity; Obesity is not only bad for the body, but also loses its beauty. Insisting on aerobic training such as brisk walking, jogging, aerobics, skipping, swimming and spinning can consume too many calories continuously, but it is also necessary to ensure enough training time, training times and training intensity; Specifically, exercise for half an hour at least three times a week, and keep the heart rate at 60-80% of the maximum heart rate during training.
Weight loss, aerobic training and strength training can all promote fat loss, and also help to keep loose skin tight after fat loss. Women do strength training, mainly on the abdomen, buttocks and legs. Abdominal strength training includes belly rolling, flat support, lifting at both ends, supine leg lifting, bending over to climb mountains and so on. Hip and leg strength training includes wide squat, lunge squat, hip bridge, leg bending and hard pulling.
The secret of weight loss training is not to know how to do it, but to persist in doing it and realize weight loss with action; In other words, as long as we adhere to the corresponding training and reasonable diet control, it is a matter of time before we lose weight. Not only slimming, but also insisting on different strength training after losing weight successfully, you can also shape your curvy figure, have an easy-to-lose physique, and greatly improve your figure and quality of life. It is more difficult for 40-year-old women to lose weight than young women, mainly because the basal metabolic rate decreases with age and they have more energy to take care of their families.
It needs a calorie gap to control calorie intake and lose weight. Maintain daily dietary intake of calories, not less than your basal metabolic calories, and maintain a calorie gap of not less than 500 kcal between daily intake of calories.
People who improve basal metabolic rate tend to gain weight after middle age, which is mainly caused by the decline of basal metabolic rate. The basal metabolic rate is closely related to sex, age, muscle content and body weight base.
If you want to lose weight successfully, it is essential to improve the basal metabolic calories. For a 40-year-old woman, in daily life, you need to eat three meals a day on time, have a good breakfast, keep enough sleep, drink plenty of water, eat capsaicin-containing foods such as peppers or peppers in moderation, soak your feet more, take more baths, and increase strength training, all of which are conducive to the improvement of basal metabolism.
To prevent obesity in waist and abdomen, eat more foods containing dietary fiber, especially soluble dietary fiber, which can make excretion smooth, absorb harmful substances and cholesterol, and eliminate free radicals and fat in the body. Such as soybean milk, cereal, apples, kelp, grapefruit, tomatoes, mung beans, white konjac and so on.
No snacks and desserts. This kind of food has high fat content, and puffed food such as potato chips has high starch content, and candy and beverage have high sugar content. The heat generated cannot be metabolized, and it will also become fat accumulation.
Proper intake of sweet potatoes, oats and corn can also help reduce visceral fat.
Sticking to aerobic exercise such as swimming, running, skipping rope and brisk walking every day can achieve good fat-reducing effect. Insist on aerobic exercise for not less than 40 minutes and not more than 2 hours every day.
Supplementing enough protein protein can prevent muscle loss, maintain basal metabolic rate, feel full, and effectively reduce the intake of other foods. Low-fat and high-protein foods are the best choice, such as chicken breast, egg white, lean beef, shrimp, low-fat milk, sugar-free soybean milk and most soy products.
Weight loss and fitness should be the general name of health care, but it is popular to go to the gym to smash those fitness equipment and use sweating as energy. In fact, people who aim at losing weight are not ideal. Imagine, if you can do what you want for the purpose of sweating, wouldn't you be the fattest person in the world? In fact, it is better to take the "turning over method" as the first thing to lose weight, which is famous for its safety. Don't take medicine, don't spend much effort, don't go on a diet, eat like a gourmet, and don't forget to lose weight. Long-term adherence to half an hour a day, getting old is not a dream. It's hard to get fat. The principle of the method is to massage the spine through specific exercise, thus grinding off excess meat. As long as you stick to it for a long time,
There are even more amazing effects.
1, increasing basal metabolic rate.
After the age of 25, the basal metabolic rate decreased rapidly. The decline of basal metabolic rate brings another problem, that is, consuming energy to lose weight and obesity.
Therefore, we need to find more ways to improve basal metabolic rate, consume more energy and make intake less than consumption. The most common way to improve basal metabolic rate is to increase muscle. I'll tell you this question again.
Muscle is actually adding water to protein. Eating determines the quality of protein, and exercise determines the quantity of protein. Therefore, we need to eat more high-quality protein, such as fish, shrimp, seafood, skinless chickens and ducks, chicken breast, beef and mutton. You should also do more strength exercises, such as push-ups, squats, lifting dumbbells, abdominal wheels and so on. , every day from 5- 10, first adapt, and then slowly add a lot.
Of course, we should also improve the basal metabolic rate by going to bed early and getting up early, eating breakfast regularly and eating foods rich in capsaicin reasonably.
2, regular sleep
It is also very simple to say, that is, to develop the habit of sleeping regularly, and not to stay up late. Some people may ask, why is sleep so important to lose weight? In fact, sleep is not only important for weight loss, but also for muscle growth.
Because hormones that increase muscle and lipases that decompose fat are generally secreted by our bodies during sleep, the better the quality of sleep, the more these hormones and lipases will be. Therefore, regular sleep is also important.
To sum up, there are actually many more. But the main thing is to adjust sleep, diet structure and exercise habits. Only when diet, exercise, sleep, mood and other indicators are organically combined, the weight loss effect will be better and the speed will be faster.
Six-word mantra: shut up and take your legs.
Encourage friends who want to lose weight.