It is undeniable that doing a diet at the age of 40 years and over will indeed feel very difficult, when compared to when you were in your 20s. Because the diet program that is carried out is of course very different from a young age.
As we get older, a person’s metabolic processes will also change. Well, this is what makes women over the age of 40 also have to make dietary habits. Therefore, the quality of choosing a diet method must be done wisely and appropriately.
Diet at the age of 40 years and over for women
Here are some dietary guidelines for those aged 40 years and over that you can do:
1. Understand and adapt to the new body’s biological rhythm
Gaining weight will become much easier as you get older. One of the ways the diet at the age of 40 to control weight is to understand and adapt yourself to your new biological rhythm. You need to know what types of foods can trigger weight gain easily. That’s why it’s very important for you to make a list of foods you can and shouldn’t eat while on a diet.
2. Realize that you can’t just eat like you were in your 20s
Doing a diet at the age of 40 years and over has the goal of keeping your body from eating foods that trigger weight gain. You have to start improving your diet. Now you can no longer eat foods that are commonly consumed as in your 20s.
You can eat more than 3 times a day, it’s just that pay attention to the portion size of food and the intake of nutrients in food every time you eat. You can use smaller plates so that your portions can be more awake.
3. Increase the consumption of fish
Your risk of heart disease increases as you approach menopause. For those of you who are 40 years and over but want to keep your weight, it’s a good idea to regularly eat fish at least 2 times a week.
Fish that are good for consumption in the diet at the age of 40 years and over are salmon and trout. The reason is, salmon contains a lot of omega 3 fatty acids and protein, which can help reduce the risk of health problems related to the heart. You can also eat other types of foods that are rich in protein such as whole grains, soybeans, eggs, and nuts.
4. Calcium for bone health
When you are not young anymore, you will likely experience drastic changes in your hormones. This makes women aged 40 years and over at risk of developing osteoporosis. So, for those of you who want to diet at the age of 40 years and over, increase your calcium consumption. If you want to eat dairy products, choose products that are low in fat. Consult your doctor for the choice of calcium product that is right for you.
5. Drink water
As you get older, make sure that you drink more than eight glasses of water every day. multiply drinking water compared to drinks that taste sweet. Water can help you maintain skin elasticity and improve overall health.
6. Exercise regularly
Do regular exercise for at least 30 to 60 minutes per day such as moderate intensity cardio exercise to lose significant weight. You can do jogging, cycling, walking, and so on that make you actively move and sweat.
Two strength training sessions are also a must in your physical activity routine to help offset the natural loss of muscle mass. At home, you can do push-ups, sit-ups, tricep dips, lunges if you do not allow doing sports in the gym.
7. Avoid stress
Stress can interfere with your sleep, which plays an important role in maintaining a healthy weight. If you are sleep deprived, it will make you lose motivation to exercise and cause your body to pump out more hunger hormones.
Stress and lack of sleep also cause your body to produce more cortisol, the stress hormone that also promotes weight gain. You can avoid stress by engaging in yoga, meditation and other self-care methods so that you can concentrate on your diet and exercise efforts to maintain or lose weight.