This is another of the "charms" of the middle-aged crisis - as soon as we barely pass over thirty, we begin to notice the folds on the waist and try not to wear shoes without sleeves, because our hands and shoulders are no longer perfect. And as a rule, very many young women who have never had previously had problems with the weight that it seemed that it would always be so, it would cause surprise. Is it possible to deal with emerging problems or need to accept and learn to live with all this?
Weight and age
As studies show, most middle-aged women change from "pears" (wide hips / thin waist) to the "apple" (rounded waist). With the beginning of menopause (approximately 45 years old), this process becomes simply rapid. Partly this depends on the decrease in the ovarian production of the estrogen hormone, but the simple method of hormonal means does not cause weight loss. Therefore, men's hormones are beginning to prevail in the body, and the redistribution of fat deposits occurs on the male type. In his youth and youth, most of the excess weight settles on the hips, legs and arms. In adulthood, the main fat is postponed on the middle part of the body.
In addition to all, the rate of metabolism- The number of calories that burn our body - decreases by 5-10% every ten years. And this means that without reducing our usual daily, our weight will grow steadily. So who said that life is valid?
Estrogen, metabolism - what else prevents us from keeping the figure? Well, about 20% of mature women, most of which do not suspect this, hypothyroidism develops - a decrease in the functions of the thyroid gland, just responsible to a greater degree of metabolism. She begins to produce less hormones, which slows down even more. Although in this case hormonal therapy helps reduce weight gain.
A low-live lifestyle leads to a weight set. And not even so much limited activity as the absence of power training. After all, after 25 years, a person loses about 200 g of muscle mass annually, which is alas! - Replaced with fat. If your muscles do not work actively, they are atrophy. This is expressed in a decrease in the daily burning of calories up to 400 calories, which can lead to an increase in weight on the shelter per week. So, if you could not stand in my youth, then in the mature age it's time to do it. After all, more efficiently, extra calories are burned with muscles, and an increase in muscle mass by 2 kg accelerates metabolism by 10%!
Of course, the weight gain at middle age can be caused by pregnancy. After all, during pregnancy, half of women get better at more than 3 kg (the weight gain of the woman, not the weight of the fetus), and about a third of all women - more than 7 kg. Fortunately, only a slight amount of women, this increase remains for a long time, most manage to immediately reset the accumulated kilograms, and by the end of the second year, only 1-2 permanent kilograms remain from this increase.
What is the set of weight, starting from the middle age, is considered the norm?
Usually people relatively healthy and leading more or less correct lifestyle are gaining about 10 kg of weight between 25 and 65 years. Such a set of weight does not at risk neither them nor a lifestyle. It is believed that a larger weight set is not normal and affects health (causes cardiovascular diseases, raising blood pressure, diabetes, stones in various organs, etc.). But even those who seem to be completely corrected at all, metabolism is still steadily declining. If over the past 5 years you scored more than 3 kg, be careful - this may mean that you have a tendency to completeness, and the risk of developing age completeness is very high.
What to do?!
Although only a few units can be kept in a mature age, "Maiden" figure, but not necessarily not necessarily blossom. Have a "decent" figure possible at any age. The output is one - either more exercise anymore, or significantly reduce, or both at the same time. If you have health problems causing weight gain, it should also make you make rapid actions. After all, with increasing age, throw off the accumulated kilograms will be all the difficult and more difficult.
After 45 years, the loss of bone mass begins. At this time, it is necessary to increase the consumption of protein products rich in calcium (mainly milk), as well as take vitamin and mineral additives with calcium, potassium and vitamin D, while at the same time reducing the consumption of simple carbohydrates, starch, sugar.
therefore as soon as possible, make changes to your diet and increase the physical (and better power) load. Otherwise, unfortunately, during the next 10 years you will score about 10-12 kg!
Why is it going on? The older we become, the more difficult it becomes to deal with overweight (and we get better at the same time, on the contrary, faster)?
In fact, this is an absolutely natural process and he has at least one objective explanation. And today we will tell you what it means to get better "not from the kitlet, but from years," or why we begin to gain excess weight from food when we become older.
Our body is constantly changing over time. This refers to the state of the muscles, bones, as well as the speed of metabolism.
The body of a 10-year-old child will work quite otherwise when he will be 25, 40 or 65 years old. The amount of muscle mass will also change depending on age (in the youth muscles stronger than in old age).
And therefore, completely normal over the years to notice fat deposits where they were not before, or in those places where it was easy to get rid of them.
The fact is that our energy costs vary depending on a particular stage.
When we are young, we spend a large amount of energy, but the older we become, the fact that this figure is becoming less and less. Basically, this is because we are better using it.
And the basic energy consumption is reduced for two reasons:
1. The percentage variables
When we grow, we lose the muscles and accumulate fat.
For example, the percentage of fat in a man between the ages of 20 and 30 hesitates between 18 and 21%; From 41 to 50 years old - from 23 to 25%, and a man in 60 years and older exceeds 26%.
With women, the same thing happens: from 22 to 24% fat - in women aged 20-30 years; From 27 to 30% aged 41-50 years and more than 31% after 60 years.
Fat accumulates naturally, but the muscle mass decreases, because it is the muscles who spend most of the energy available.
2. Changes the production of hormones
This applies not only to women during menopause, but also men too.
The hormonal background is directly related to the weight of our body, as the hormones can force us to sleep more, for example, or there is more.
As we grow up, the hormones begin to work in order to reduce energy consumption, since we no longer have the vitality that was before. This means that the body is greater ease accumulates fat (especially in the waist area).
That is how our body is preparing to reduce physical activity or any problem with health requiring immobility.
It should be borne in mind that changes in the body appear not only in old age. So do not give yourself will with abundant and fatty dishes after 30.
When we become older, we notice that the waist is becoming wider, the belly "swells", and the clothes no longer sits on us as before.
The more candles we blow on our festive cake, as soon as we gain overweight. And the dependence here seems to be absolutely straight, even if we continue to adhere to the same habits in food.
The fight against excess weight and obesity with each year is becoming everything is fierce.
Improper nutrition, stress, genetic predisposition and a sedentary lifestyle may adversely affect the number of kilograms gained, as well as cause a hormonal imbalance and require the reception of certain drugs.
It is hormones, to a greater extent, are responsible for the fact that fat begins to postpone in the body.
Starting from 30 years, estrogen, progesterone and androgens no longer work as it was before. And since they are responsible for maintaining the masses of our body, it is clear why the "results" of their updated operation mode we see on our hips, abdomen or buttocks.
Sources of energy that at 15-20 years seemed to us inexpressible, gradually left, our lifestyle of life has become if not quite seating, then certainly less mobile.
If you add your work and rest to this (movies to cinema or theaters, dinner in a restaurant or a ticket to the resort, where "all inclusive"), then you can see the rule "the older, the thicker" in action. The equation is more than simple.
But what will happen if I keep a healthy lifestyle, eat and play sports? In this case, you should follow the amount of calorie consumed.
But we must think not only about unnecessary kilograms that appear with age, but also about various diseases associated with it.
We mean osteoporosiscaused by loss of bone tissue, or osteoarthritis (due to joint problems).
To avoid a set of excess weight with age, it is necessary to adjust its habits and your lifestyle as a whole depending on the number of years.
What can you do for this?
Finally, you need to understand that it is simply impossible to have the same body and the same size of clothes in 25 and 50 years. For two decades, our habits changed (and life itself), and our body just adjusted for these changes.
Women always experience the annoyance from the fact that the beloved skirt or trousers suddenly ceased to zasya, since the number of centimeters on the waist and hips was added. Especially often colliding with such metamorphoses after 40 years: it is at this age that most of the most beautiful sex representatives have a slowdown in the intensity. These changes start at about 27-30 years, and all unspecified "resources" are postponed in the form of adipose tissue in the chest area, the top of the hands and hips. And after 40 years, treacherous extra kilograms begin to appear not only in these parts of the body, but also on the waist and abdomen.
This process becomes particularly noticeable after the onset of menopause: a woman can appear up to 5-10 extra kilograms. In physiological climax, they appear gradually: approximately 0.5 kg per year. And with menopausis caused by a surgical operation or in its early offensive, the weight can be closed much faster.
According to statistics, approximately 90% of the finest representatives at the age of 35-55 years faces weight gain and changes in body proportions. Such an increase in weight can be considered expected and normal. It occurs at quite physiological reasons, since at this time the woman's body undergoes a powerful hormonal restructuring. In this article, we will introduce you to the reasons for a set of excess weight after 40 years and ways to withstand this natural, but notifiable process.
The main reason for the increase in weight after 40 years becomes a change in the hormonal background of a woman. Despite the usual meal of food, it still appears extra pounds, and fight them, without changing their usual diet, which has not previously led to the appearance of overweight, it becomes more difficult every year. Sex hormones have a direct impact on the accumulation of fat, appetite and.
Hormones - culprits of the appearance of overweight after 40 years become:
During the onset of menopause, the development of insulin resistance is possible. As a result of such changes, the tissue begins to erroneously ignore the "commands" of insulin, there is an increase in the level of androgen and the body begins to transform each calorium into fat cells. Especially often such changes occur in the body of those women who consume a large number of products containing many carbohydrates and a small amount of fats. Subsequently, in the absence of adequate treatment, insulin resistance can lead to obesity, type II, cancer tumors, the pathologies of the cardiovascular system, sclerokystrom ovarian and.
During menopause, hormonal changes lead to the appearance of lower stress stresses and an increase in the level of cortisol in the blood. This hormone produced by adrenal glands does not only significantly affect the metabolism, but also contributes to the deposition of adipose tissue at the top of the body.
Cortisol causes an increase in blood sugar, activates the processes of the formation of fats from carbohydrates, enhances the feeling of hunger and delays sodium in the body, contributing to the formation of edema. The increase in its level provokes the "starvation effect" when the body begins to believe that for a long time will not receive food, and "saves" every caloria, laying it into fat and causing an increase in body weight.
Many women are very difficult to reconcile with those changes in the figure, which are quite natural for such a period of life as menopause. Despite the fact that a slight increase in body weight can reduce the manifestations of some unpleasant symptoms of the menopauscical period - anxiety, feeling of tide, development - they want to return the forms and feel attractive and sexual. When complying with some simple rules to reduce the rate of weight gain is quite possible.
After 40 years, various diseases can become often the cause of the weight gain. This body of our body produces hormones that regulate the metabolism, and during violation of their production, an uncontrolled weight set can occur. That is why women after 40 years suffering from unnecessary kilograms need to consult an endocrinologist. After passing the survey, they will be able to identify the problem in time, and the doctor will help them correct the level of thyroid hormones, and therefore normalize metabolism.
Many foods that we consume contain a lot of substances harmful to the digestive tract. They can accumulate in the intestine and lead to a failure in the work of other organs of the gastrointestinal tract and a weight gain. That is why the normalization of the intestinal functioning is the necessary step in the fight against extra kilograms.
To eliminate excess weight it is necessary:
Limitations in the diet should concern and daily calorie consumption. According to most nutritionists, their number should be reduced by 200 kcal every five years:
Women after 40 years should not forget about the importance of such food intake as breakfast. Without receiving nutrients after awakening, the body will be programmed on a feeling of hunger throughout the day. Breakfast should be low-calorie. It will contribute to the activation of metabolic processes and configure the body on burning calories during the day. As a result, you will not have an automatic desire to pull over cookies or candy.
Habits to eat something sweet should be eradicated and try to "fool" the brain by receiving a low-calorie dish - vegetable salad, unsweetened yogurt, low-fat cheese or fruit. Over time, you will forget about your bad habit, and useful snacks will not contribute to the weight of weight.
Dinner should consist of light dishes with a minimum amount of fats. You need to forget about the wrong rule "not after 6 pm", because it is impossible to go to bed at all on an empty stomach - it will reflect on the quality of sleep, and a healthy dream is another weighty step towards getting rid of excess weight.
There are a number of products that contribute to more rapid fat burning:
In the absence of contraindications, it is possible to add their diet with violence from conducive fat burning of medicinal herbs:
Many of the surrounding problems prove the fact that healthy dream is one of the main factors in the fight against excess body.
Insecurity leads to an increase in the level of such a hormone as Grethin and a decrease in leptin hormone level. These hormones are responsible for controlling the feeling of saturation and hunger, and their imbalance leads to the emergence of an unreasonable feeling of hunger. That is why many people encountered with sleeping problems or sleep often compensate for its lack of taking more calorie food.
Stress and depression negatively affect the functioning of the digestive system and the metabolism. As a result of frequent stressful situations, the gastrointestinal authorities begin to work actively or their functioning is significantly braked. Such failures lead to the bloating of the abdomen, poor learning and weight gain.
Stress and depression increase the desire to eat something sweet and calorie. Such "hotels" problems with the nervous system inevitably lead to the appearance of unnecessary kilograms.
Strict diets are always based on the principle of a sharp decline in nutrient elements and lead to a rapid weight relief, which is unacceptable after 40 years and leads to the development of various diseases. Physiological weight loss - this is a discharge weight of no more than 4-5 kilograms per month.
Sufficient physical activity and activity of the sport leads to building muscle mass and acceleration of burning fat deposits. And due to hormonal changes after 40 years, women have to deal with the loss of muscle mass. This fact is a direct signal to the fact that they should think about the activation of the muscles, and it is classes by physical education or sports that can help them suspend these natural aging processes.
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website Found 5 ways to calculate optimal weight, which enjoy fitness professionals.
If you know the body mass index, you can judge obesity or weight lack of weight. The index is calculated for adult men and women from 20 to 65 years. The results may be false for pregnant and lactating women, athletes, elderly and adolescents (up to 18 years).
The resulting digit and will be your index. Norm for men - 19-25. For women - 19-24.
The Ketle index shows quite well the amount of fat in the body, but does not indicate how fat is distributed, in other words, does not give a visual picture. But you can check your body to ideality in another formula.
The distribution of fat for the body is determined by the ratio: waist girth (at the navel level) divided into the volume of the buttocks. The norm for men is 0.85; For women - 0.65 - 0.85.
It has been proven that the weight of a man and women with age should gradually increase - this is a normal physiological process. Kilograms that some people consider "superfluous", in fact, may not be. It can be used to determine the optimal weight formula depending on age.
P - in this case, growth, and in - age in years. Body weight \u003d 50 + 0.75 (P - 150) + (B - 20): 4
One of the most popular methods for calculating the perfect weight is the formula of Brock. It takes into account the ratio of growth, weight, type of physique and human age.
Brock formula for people younger than 40 years: growth (in cm) minus 110, after 40 years - growth (in cm) minus 100.
At the same time, people having an asthenic (fine) type of physique, it is necessary to subtract 10% from the result, and people having a hypersthenic (blessing) type of physique should add to the result of 10%.
How to determine your type of physique?It is enough to measure a centimeter the circumference of the finest place on the wrist.
There is a pinch formula that allows you to calculate the perfect weight ratio and growth. At 152.4 cm of growth should have 45 kg of weight. For each inch (that is, 2.54 cm) over 152.4 cm should be another 900 g. Plus another 10% of the weight gained.
One of the best formulas was created by the Methodist John McCulm. Its formula is based on a test of wrist girth.
But not all physical data will accurately correspond to these ratios, the figures have averaged, the average value.
A few more options for growth and weight ratios:
Often, after 40 years, women have a gradual increase in body weight, which is very sad for ladies. And it's not even in changing the wardrobe, changing the appearance and loss of former harmony, and in possible health problems. Doctors say that such a phenomenon is quite natural and is associated with gradually slowing the metabolism and violations in hormone metabolism. If, on the background of the physiological set of weight, the physical activity deficit and irrational nutrition will be added, it threatens a quick set of kilograms and forming obesity.
As soon as noticeable gradual changes in the shape, including the increasing body weight, are formed after 30-35 years. This is due to the fact that those resources that come with food are no longer so actively spent and begin to be deposited in the area of \u200b\u200bproblem areas. The greatest changes undergoes the area of \u200b\u200bthe chest and hips, waist, shoulders and buttocks. After 40 years can also be covered with fatty sediments of the stomach and spin. The changes that affect the metabolism in the period of menopause, the body weight gradually increases by 6-9 and more kilograms for a fairly short period. If the climax proceeds without pronounced problems with the exchange of hormones, the woman leads an active lifestyle, then a set of body weight occurs smoothly, not more than 0.5-1 kg per year. If it is an artificial climax associated with the removal of ovaries or a sharp impaired of their functions, there are problems in health, a woman takes certain drugs for the treatment of somatic diseases - the body weight can arrive quite quickly.
Doctors note that up to 90% of women aged after 35 years old are celebrated gradual weight gain, which is why the proportions of the body suffer, the figure is spoiled. However, this weight gain is quite normal, unless the abnormally fast weight gain is noted. This is due to the fact that the exchange of substances is physiologically slowed down, special hormonal restructuring of the body arise, physical activity decreases, the cargo of diseases accumulates, the age changes are formed. If the exchange of substances suffers so much so much that for a relatively short time weight comes to such an extent that obesity develops, this is a reason for immediate consultation with the doctor. The reason for this may be a violation of the balance of hormones.
As Climax is approaching, hormones in the body of a woman change their activity. The ovarian functions gradually fade, which leads to a decrease in the production of estrogen and progesterone. Even if the level of physical activity and nutrition do not change, it threatens a gradual weight set. Fighting with these kilograms without active changes to your life will be more complicated every year. If a woman does not follow its nutrition, using a lot of oily and carbous food, moves little, such changes in the exchange of hormones can be threatened with even obesity.
A particularly pronounced effect on the metabolism, appetite and fat deposition have sex hormones, and it is most brightly traced for estrogen, testosterone and androgen, progesterone. As menopause approaches, the estrogen level in the female organism is smoothly reduced. By reducing hormones, the body launches a kind of protective processes, starting to form fat complications. They contain a special enzyme (aromatase) that converts androgens that produce adrenal glands in estrogens. In other words, fat fabrics help a woman to remain a woman, amazing estrogen reserves. The stronger the hormones are unbalanced as it takes, the more active the fat in the area of \u200b\u200bproblem areas is being laid.
Violation of the level of progesterone during menopause leads to a delay in fluid in the field of body tissues, as a result of which the swelling is developing, which adds a few kilograms of weight and affects the deposition of excess fat.
But not only the female sex hormones and their sharp imbalance affect the formation of obesity, the testosterone has a significant role. It refers to male sex hormones, and in the female body is contained in low concentration. However, it is enough for young age to contribute to building muscle mass and burning fats. During the period of menopause, the testosterone level is progressively reduced, which slows down the metabolism and leads to the deposition of fat, up to the development of obesity. If this happens also on the background of improper nutrition and deficiency of activity, obesity can be formed enough quickly, for a couple of years.
The effects have androgens, men's sex hormones produced by adrenal glands. During the climax period, their level increases, due to which the formation of fats in the body and the stock of them in problem areas is stimulated. In the complex with the foregoing, all this can provoke pronounced obesity after 40-55 years.
It is important that calorie coming with nutrition actively spent and did not lead to the accumulation of excess weight in the body. If women with age have changed in favor of useful and small-calorie products with a limitation of carbohydrate and fatty products, pronounced weight changes will not follow. If the lady likes sweets, fatty meat and buns, drinking all this sweet soda, the body weight can grow very quickly. Adds to the piggy bank of the weight, the habit of eating stress, as well as a sedentary lifestyle and sitting work. Motion deficit does not allow all the energy to fully spend the muscles to work, which comes with food, and excess calories are translated into spare substances - fats. After 40 years, it is important to monitor meals, lead an active lifestyle, is regularly observed by the doctor, controlling the weight and hormonal background. This will save the shape and health, staying longer than young and beautiful.
