The principles of good nutrition are the same for everyone. Here are just the reasons why we get fat or lose weight at different ages can vary significantly. What you need to pay attention to in your 20s, 30s and 40s to be slim?
Our expert: Mikhail Gavrilov, psychotherapist, PhD, author of a patented method for correcting eating behavior and weight loss, member of the Institute of Functional Medicine (IFM, USA))
How well you eat now will largely determine what your weight will be in the future. Perhaps some flaws in the diet will not immediately affect your figure, but in 30-40 years they will most likely make themselves felt.
What to look out for?
Calorie content of the diet. At this age, women want to be slim at any cost! They are ready to cut their diet to the maximum. Often, its daily calorie content is 500-700 kcal. In principle, it is possible to lose weight in this way. But practice shows that a diet with a minimum calorie content not only undermines he alth, but to a large extent inhibits the activity of the thyroid gland. The hormones of this endocrine organ maintain the rate of metabolic processes at a high level. As soon as a woman switches to a regular diet, she will immediately gain weight, because the body simply cannot cope with the processing of such a “large” amount of nutrients. WHO experts recommend adhering to a calorie corridor ranging from 2000 kcal to 2400 kcal. And if you need to lose weight, cut your daily energy intake by 500 kcal, no more!
Diet. Snacking on the go, skipping meals, plenty of junk food - at this age, few people think about what they eat, in what quantities, when … At the same time, even if a woman does not have the opportunity to have a full meal, you can always find an alternative in the form of a he althy snack. It must contain proteins, fats and carbohydrates. Only in this way will you achieve a feeling of satiety that will last you for a long time. The best option for a he althy snack is a sandwich on whole grain bread with steamed lean meat (chicken, turkey, rabbit), vegetables (lettuce, cucumber, tomato, pepper), which can be sprinkled with a little olive oil. If desired, such sandwiches can be supplemented with nut or bean paste, low-fat cheeses. The feeling of satiety from such a snack will last you 3-4 hours.
As a rule, pregnancy and the birth of a baby occur at this age. Often this leads to the appearance of extra pounds, which in the future is not so easy to get rid of. Weight gain, of course, is affected by hormonal changes in the body of a woman. However, more women are gaining weight because of the belief that when expecting a baby, you need to eat for two, and during breastfeeding, lean on high-calorie foods to improve the quality of milk.
What to look out for?
Diet during pregnancy. The energy requirement of the expectant mother increases by only 300 kcal! If a woman entered pregnancy with a normal weight, the daily caloric content of her diet should be about 2700 kcal, if her BMI (body mass index) was above the norm - about 2400 kcal. Of course, extra calories should be obtained not from junk food (sweet buns and convenience foods), but from he althy foods: lean meats, vegetables, fruits, whole grains and dairy products. In order for you not to eat too much, it is very important during pregnancy to control portion sizes. In particular, at one meal you can afford 4 tablespoons of garnish (cereals, pasta), a glass of liquid (soup, juice, milk), 150 g of vegetables and fruits.
Diet while breastfeeding.Eating more will not make your breast milk more satisfying. Its composition is programmed by nature! Therefore, any surplus in nutrition will certainly affect your weight. You can increase the calorie content of your diet by no more than 300-400 kcal.
During this age period, even genetic thin people can gain weight, unless, of course, they revise their usual menu. After 40, the metabolic rate decreases, the hormonal background changes. To the physiological reasons for the appearance of extra pounds, psychological ones can also join. The biological program has been completed - the children are born, and even grown up, the husband does not look so passionately in your direction, the career is in order. Psychological stress can lead to overeating, a subconscious attempt to get warmth from a sweet bun, sexual satisfaction from chocolate, etc.
What to look out for?
Calorie diet. Forget about the diet that you followed in your 20s or 30s. If you want to maintain a normal weight, reduce your usual number of calories by 15%. Those women who are engaged in fitness can reduce it by 10%.
Simple carbs on the menu. After 40, it is also better to completely abandon simple sugars. If at 20 years old, when more energy is needed, you can afford some sugar, then by abusing it after 40, there is a risk of provoking the development of inflammatory processes in the body. This is fraught not only with the appearance of extra pounds, but also with the development of cardiovascular pathologies, in particular, atherosclerosis.
Metabolic rate. A change in metabolism with age is an inevitable process, because over time, the rate of production of hormones and enzymes decreases. You can also boost your metabolism with proper nutrition. For example, there are products for the digestion of which a sufficiently large amount of energy is spent, which requires the acceleration of metabolic processes to the maximum possible speed. These, in particular, include meat proteins: turkey chicken, lamb, beef. These products have a fibrous structure, and it is on their processing that the body will spend the maximum amount of energy.
Need for vitamins and trace elements. With age, the need for vitamins and minerals increases. Getting the right amount of micronutrients you need through nutrition alone is unlikely to succeed. Choose for yourself a complex with a high content of vitamins and minerals, designed for women 40+. It is important that these preparations do not contain iron and copper. These trace elements are strong oxidizing agents and can trigger the development of tumors.