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| With the passage of time, the metabolism slows down and dehydration and fat accumulation become our daily bread. But there is no remedy |
Do not let your dream of getting a healthy and fibrated body fade away just because you are getting older. A few changes in your routine can help you reduce those extra pounds in a very short time. At age 20, going to the gym several times a week and eating vegetables occasionally was enough to keep those abs chiseled; at 30, the muscular definition was difficult to achieve, but not something impossible and at 40, ordering dessert when you go out to dinner outside becomes a time bomb because you will be getting into a swampy territory.
Unfortunately, as the years go by, the metabolism tends to take a vacation, stop and make it appear that getting fat and having a bloated belly is inevitable. Research published in the 'Journal of Clinical Endocrinology & Metabolism' suggests that our testosterone levels tend to decrease as we approach maturity and reveals that providing testosterone supplements over a period of three months raised the basal metabolic rate by 13%
In addition, there are many ways to combat those hormonal changes that often accompany middle age. Following these tips if you want to lose weight after 40 will make you get fit quickly. When you are ready to turn your body into a fat burning machine, you will revolutionize the metabolism and recover the muscle definition that you had lost a long time ago.
Get up early
For those who wake up early, God helps, "says the saying. Well, after forty, it seems to be more real (and a couplet has come out). An investigation conducted at Northwestern University found that sunbathing in the morning early it was related to a significantly lower body mass index compared to people who sunbathed hours later.In addition, doing some early exercise can also help normalize circadian rhythms, facilitating sufficient metabolic stimulating rest.
The research also suggested that early risers tend to be more optimistic and have less stress than those who do nightlife, which can reduce their levels of cortisol, the stress hormone, which could trigger belly fat storage.
Apple breakfast
Taking one of these fruits a day keeps weight gain at bay. A medium-sized one contains four grams of soluble fiber, which represents more than 13% of the recommended daily dose and can be an effective edible solution to avoid pain that would otherwise keep you marginalized. Its peel is loaded with pectin, a type of fiber that according to several investigations is effective in increasing healthy gut bacteria, including lactobacilli and bifidobacteria, responsible for accelerating metabolism.
Red apples are also packed with quercetin, a compound that can help reduce joint pain related to arthritis, and resveratrol, good for fighting abdominal fat.
Eat slowly
This is confirmed by a new study by the University of Hiroshima in Japan, which after analyzing more than 1,000 middle-aged people discovered that those who ate quickly were 5.5 more likely to develop metabolic syndrome (MS) than those who did it slowly . Dr. Takayuki Yamaji, author of the study, said that "eating more slowly can be a crucial lifestyle change to help prevent this syndrome."
Research reveals that eating slowly not only increases satiety, but can also help regulate the hormonal response in the intestine, making it easier to control cravings and keep your weight off.
Do weight training
The easiest way to lose weight after forty is to exercise with weight. Researchers at the Harvard School of Public Health found that just 20 minutes of doing this type of sports activity per day reduced the risk of abdominal fat in men as the years went by, while performing the same amount of cardio did not have that benefit. . While you work to perfect the upper part, you will realize that you are exercising your abs at the same time as your shoulders
Take broth with bones
Put it on your menu and you'll be on your way to having a slimmer body in no time. Bone broth is a good source of glucosamine, which can help attack the inflammation that is causing the kilos of the balance to rise year after year. In fact, research published in 'PLoS One' found that middle-aged adults who want to lose weight and who added supplements of this nutrient to their routine reduced the biomarkers of inflammation in their system by almost a quarter. In addition, it is also full of amino acids that can help repair the lining of your digestive tract, further reducing congestion and promoting the growth of healthy intestinal bacteria, which can increase your metabolic rate.
Eat pomegranate
The seeds of this fruit help protect the dermis and epidermis, by regenerating the skin cells, so they are indicated to treat sunburn and even to accelerate the healing rate of a wound. They are very nutritious so their daily consumption also slows aging, protecting against wrinkles, sun spots or harmful effects of grape rays.
In addition, they can make you feel lighter in a short time. A study conducted at the University of Naples Frederick II found that mice fed a high-fat diet along with pomegranate seed oil supplements lost more weight and body fat, while increasing their insulin sensitivity by 70% in comparison with a control group. Research also suggests that pomegranate is rich in antioxidants and may help reduce LDL cholesterol, lower pressure, and increase blood flow and reduce the risk of erectile dysfunction.
Eat eggs
Take nuts
Pour vinegar into the salad
Salmon dinner
One of the foods of animal origin with which everyone agrees that it is healthy is fatty fish. That is, blue fish such as salmon, trout, sardine or herring. In particular, salmon provides a large amount of protein of high biological value, around 18%, vitamins, especially B, A and D, and minerals such as the important and sometimes low iodine.
Taking it will have an effect, not only on our cardiovascular health, but also on eye health, the maintenance of our bones and the functioning of the thyroid, among others. In addition, its polyunsaturated acids make the fat does not stay in your belly.
The best meals with protein to lose weight
If you are trying to lose weight, we probably don't need to remind you that eating a lot of protein can help you reach your goal. These nutrients, found in unsuspected foods such as vegetables, are digested at a slower pace, make you feel more satiated for longer and less prone to cravings and pecking. In addition, they are equally important for maintaining and developing muscle mass and that your body burns many calories.
But is it true that certain protein-rich foods contain more energy than others? According to research published in the 'Journal of Diabetes', when the goal is to lose weight, proteins from meat and dairy products should never exceed those that come from vegetables. The authors say that patients who eat larger amounts of vegetables are much less susceptible to obesity, diabetes and heart disease than those who consumed most of their protein from animal sources. In this sense, another study published in 'Nutrition Journal' showed that "the intake of vegetable proteins plays an important role in the prevention of obesity."
If you are trying to lose weight, we probably don't need to remind you that eating a lot of protein can help you reach your goal. These nutrients, found in unsuspected foods such as vegetables, are digested at a slower pace, make you feel more satiated for longer and less prone to cravings and pecking. In addition, they are equally important for maintaining and developing muscle mass and that your body burns many calories.
But is it true that certain protein-rich foods contain more energy than others? According to research published in the 'Journal of Diabetes', when the goal is to lose weight, proteins from meat and dairy products should never exceed those that come from vegetables. The authors say that patients who eat larger amounts of vegetables are much less susceptible to obesity, diabetes and heart disease than those who consumed most of their protein from animal sources. In this sense, another study published in 'Nutrition Journal' showed that "the intake of vegetable proteins plays an important role in the prevention of obesity.
Eggs
Maybe it's the best way to start your day. With only 140 calories, two eggs will provide you with 14 grams of protein. That, combined with the fat of the yolks, will keep your blood sugar levels in constant and perfect condition, which will help avoid cravings that detract from the diet. In fact, research shows that eating them at breakfast dampens the production of hunger hormone and helps you eat less food for the next 36 hours.
Its proteins accelerate the metabolism and keep hunger under control, helping to lose weight and improve our muscles. In addition, it is ideal for vegetarians and omnivores, it can be cooked in multiple ways and it is both a good accompaniment in sandwiches or salads as a single dish for lunch or dinner.
Salmon
You will get 22 grams of protein and 155 calories in three cooked fillets of this fish. In addition, it contains omega-3 fatty acids, which have been shown to help keep appetite under control, according to a study published in the journal 'Nutriens'. Its polyunsaturated acids make the fat does not stay in your belly.
Curd
Also known now as 'cottage' cheese, by its English name, this fresh cheese is one of the best dairy we can have for breakfast, as it has many proteins and few carbohydrates and fats. According to research, fill as much as eggs. It is not as popular as Greek yogurt but a bowl offers more than 28 grams and only 163 calories. In addition, it is very cheap and it is enough that you add a handful of berries, flax seeds or nuts to get the perfect breakfast.
Chicken
There are not many other foods that give you 26 grams of protein in just 128 calories so this food (without skin) is wonderful for weight loss. But there is another reason: its mild flavor makes it very versatile, which means you can cook it in infinite ways. This is very important because boredom is one of the reasons why people abandon their diet and the train of healthy eating.
It is an excellent source of protein to maintain concentration. Proteins release L-tyrosine, an amino acid that synthesizes norepinephrine, a hormone that increases blood pressure and heart rate; and dopamine
Lentils
Studies have shown that legumes reduce the risk of ischemic diseases and colorectal cancer, control high blood pressure and promote weight loss. You can write bigger, but not clearer: legumes lose weight, because their fat content is around 3%. 100 grams of cooked lentils, for example, provide the ridiculous amount of 150 calories.
Canned tuna
Low in calories, high in protein and low fat. In tuna it is perfect for a weight loss diet. Also the can, but in this case it is preferable to opt for the "natural" variety, not "in oil". It is popular with bodybuilders and models for the rapid evolution of muscles. Like salmon, it is also a great source of omega-3. It burns fat and contains 16 grams of protein per serving. However, unlike the other, it is very cheap. Having it at hand means that you always have the qualities of a healthy and abundant meal.
Healthy weight loss foods
They are especially rich in mono-unsaturated oleic acid, the same type of fat found in olive oil.
In addition, they also contain a lot of water, so their energy density is not so high, and they are rich in other important nutrients such as fiber and potassium.
But that's not all: According to one study, people who consume avocado feel more satiated and have less desire to eat in the next five hours.
It is rich in protein and contains very few carbohydrates and fat.Being a dairy product, it is also rich in calcium which, as we have already mentioned above, helps in the fat burning process.
In a study of 91 obese people, the consumption of half fresh grapefruit before meals caused a weight loss of 1.6 kg over a period of 12 weeks.
In addition, a reduction in insulin resistance, a metabolic abnormality involved in many chronic diseases, was also observed.
According to various studies, these fatty acids, called medium chain triglycerides, increase satiety and calorie burning.There are two studies, one in women and one in men that prove that coconut oil decreases the amounts of abdominal fat.
It's not about adding coconut oil to your diet, but about replacing some cooking fats with coconut oil.
This substance is also sold as a supplement and is a common ingredient in many commercial supplements designed to lose weight.One study revealed that consuming 1 gram of red chili pepper reduced appetite and increased fat burning in people who did not eat chili peppers regularly.
However, no effects were observed in those people accustomed to eating spicy food, indicating that some tolerance may develop.To see more Nutrition content without further ado and to see the reference sources of this information, visit this link.
Healthy weight loss foods
To lose weight you don't need pills or expensive treatments. Nature has rewarded us with many foods that can help us lose those extra kilos.
To lose weight you don't need pills or expensive treatments. Nature has rewarded us with many foods that can help us lose those extra kilos.Avocados
Avocados are full of healthy fats and are perfect as an ingredient in salads.They are especially rich in mono-unsaturated oleic acid, the same type of fat found in olive oil.
In addition, they also contain a lot of water, so their energy density is not so high, and they are rich in other important nutrients such as fiber and potassium.
Cruciferous vegetables
Cabbage, broccoli, Brussels sprouts and cauliflower are cruciferous vegetables.Like other vegetables, cruciferous vegetables are rich in fiber and tend to be incredibly satisfying for appetite.In addition, these types of vegetables also contain considerable amounts of protein.What does this mean? Thanks to its combination of fiber, protein and low energy density, cruciferous vegetables are the perfect foods if you are trying to lose weight.At the same time, they are very nutritious and contain anticancer substances.Fruit
Most specialists agree that fruit is a very healthy food.Although it contains sugar, it has a low energy density and it takes time to chew it.In addition, the fiber contained in the fruit helps prevent sugar from being released into the bloodstream too quickly.In other words: Fruit can be a delicious and effective supplement for a weight loss diet.Green leafy vegetables
Green leafy vegetables have various properties that make them a perfect food for weight loss.They are low in calories and carbohydrates and are packed with fiber.Green leafy vegetables are incredibly nutritious and are very rich in all types of vitamins, minerals and antioxidants, including calcium.Why is calcium important? According to several studies, calcium helps burn fat. The consumption of green leafy vegetables is an excellent way to increase the volume of your meals without increasing calories.Quesillo
Cottage cheese is a food that quite satisfies your appetite, making you feel full with few calories.It is rich in protein and contains very few carbohydrates and fat.Being a dairy product, it is also rich in calcium which, as we have already mentioned above, helps in the fat burning process.
Grapefruit
Eating half a grapefruit half an hour before your daily meals can help you feel more satiated and consume fewer calories.
In addition, a reduction in insulin resistance, a metabolic abnormality involved in many chronic diseases, was also observed.
Chia seeds
Chia seeds are one of the most nutritious nourishments on earth. 28 grams of chia contains 12 grams of starches, very high, however 11 of those grams are fiber.In other words: Chia seeds are one of the best sources of fiber in the world.Although some studies have revealed that chia seeds can help reduce appetite, no statistically important effect has been found in causing weight loss.However, thanks to its nutrient composition, it makes sense to claim that they can be useful in a weight loss diet.Cooked potatoes
Potatoes are an ideal nourishment both to get thinner and to have an iron wellbeing.They contain a wide variety of nutrients and are especially rich in potassium, a nutrient that most people lack and with an important role in blood pressure control.According to the Satiety Index (IS), which measures the satiety produced by food, cooked potatoes have the highest satiety index compared to other foods.This means that: When eating cooked potatoes, your stomach fills before and you eat less of other foods. When you bake potatoes, let them cool for a while: they will form large amounts of starch. This fiber-like substance has all kinds of health benefits, including weight loss.Soup
As we have mentioned before, meals and diets with low energy density make people consume fewer calories.Most foods with low energy density are those that contain a lot of water, such as vegetables and fruits.Some studies have shown that eating the same food in the form of soup, rather than solid, causes people to fill more and eat much less calories.Coconut oil
Coconut oil is rich in medium-length fatty acids.According to various studies, these fatty acids, called medium chain triglycerides, increase satiety and calorie burning.There are two studies, one in women and one in men that prove that coconut oil decreases the amounts of abdominal fat.
Important:
Coconut oil also contains calories, so using it as a dressing in your meals is not a good idea.It's not about adding coconut oil to your diet, but about replacing some cooking fats with coconut oil.
Chili pepper
Eating chili peppers can be very useful for weight loss. Chili pepper contains a substance called capsaicin that, according to some studies, reduces appetite and increases fat burning.This substance is also sold as a supplement and is a common ingredient in many commercial supplements designed to lose weight.One study revealed that consuming 1 gram of red chili pepper reduced appetite and increased fat burning in people who did not eat chili peppers regularly.
However, no effects were observed in those people accustomed to eating spicy food, indicating that some tolerance may develop.To see more Nutrition content without further ado and to see the reference sources of this information, visit this link.