How does a 40-year-old woman lose weight healthily? 1, promoting basal metabolism.
People's metabolism declines year by year after the age of 25. At this time, it is necessary to improve basal metabolism. Only by improving metabolism can we lose weight healthily and maintain a healthy body. Improve basal metabolism by increasing muscle proportion and protein.
(1) Increase the muscle proportion.
After the muscle proportion is improved, the muscle gain and shaping are very good. The main way to increase muscle proportion needs to be done through strength training. Usually, you can roll your belly, squat and jump, squat up and down, jump up and down for 40~60 minutes each time, and keep the exercise frequency 3~4 times a week.
(2) Increase protein intake.
Protein is the raw material for gaining muscle and burning fat. Keeping enough protein intake at ordinary times can not only improve metabolism but also increase satiety, and at the same time avoid sagging skin after losing weight. Rich in protein food, such as fish and shrimp, chicken breast, eggs, bean products, milk and other foods. How much protein to eat every day is calculated according to the requirement per kilogram of body weight 1g protein. If you weigh 60kg, you can eat 60g protein every day.
2, eating rules.
(1) Maintain a regular diet at ordinary times.
Taking a small number of meals, that is, three meals in the morning, noon and evening plus meals between meals, can not only reduce intake, but also increase satiety and lose weight.
(2) Reduce the intake of high-calorie, high-fat and high-sugar foods during weight loss.
High-calorie and high-fat foods are high in calories and contain a lot of fat. After eating, they don't have much nutrition except increasing calories. It is suggested to increase foods with low calorie, high fiber and strong satiety. These foods have low calories and strong satiety, which can increase satiety and reduce intake.
(3) Keep drinking plenty of water every day.
Drinking water can improve metabolism, promote fat burning, and supplement the water needed by the human body. It can nourish the skin and keep healthy. It is suggested to keep 1500~ 1700 ml warm water every day, mainly plain water or light tea, and slow drinking with small mouth is more beneficial to body absorption.
(4) Try to reduce the habit of eating food before going to bed.
At night, human metabolism and digestion are slow. At this time, if you eat food, it will increase the burden on the stomach and intestines, which will easily lead to the accumulation of food in the waist and abdomen, which will not only affect metabolism, but also damage your health.