It is a well-known fact that what you need for your body changes with age.
In fact, after the age of 30, metabolism begins to decline and by the age of 31, muscle density can be lost by up to 5%. But with a few changes, you can feel the best, regardless of age.
So I talked to Claire Davis, a celebrity trainer and co-founder of The Midlife Mentors. She explains five mistakes in dieting and exercising that women over the age of 40 tend to make when trying to maintain a healthy weight.
Claire has worked with famous host Melanie Sykes and Amanda Byram, singer Ashley Roberts, and writer Madeleine Shaw.
She also helps her to maintain optimal fitness for women in the face of various physical and mental difficulties as she enters middle age.
Simply put, he's the best person to talk about this issue.
So Claire has pointed out five common diet and exercise mistakes for women over the age of 40:
1: Excessive calorie intake of food, but drinking instead
Ilnur KhisamutdinovGetty Images"This is a common problem for middle-aged women. The body of this age doesn't move the way I want it anymore. What used to keep me looking and feeling good is no longer valid. Is. "
"Therefore, in the hope of getting results faster, we try to reduce calories extremely by using trendy diets, shakes, tablets, customs, etc. The big problem here is that the metabolic rate has already declined with age. It means that
"Our muscle mass is declining as our sedentary lifestyle is becoming more commonplace. If we reduce calories in that state, we don't know where the next source of energy will come, so the body can consume energy. This is a simple evolutionary process. "
"I'm not an anti-alcoholist, but balance is key to dieting and exercising. If you're drinking alcohol for reasons like the title, look at what triggers it and look at it. Find a healthy way to control it. "
"Alcohol also has a negative effect on mental health and is high in sugar. As we age, insulin resistance increases, making it impossible to effectively process sugar in the blood. If you eat too much sugar, your insulin will spike and plummet, and you'll end up wanting more sugar without stopping the cycle of high and low torture. "
"Therefore, overdose of sugar is associated with abdominal fat and depression, weakened immune system, and many life-threatening illnesses. Finding sugar hidden in foods can help reduce alcohol consumption. be connected"
"In conclusion, building a healthy relationship with food is of utmost importance, because unhealthy and malnourished gastrointestinal tracts can cause a variety of problems over time. What to produce maximum energy and results. How and when to take it is important. "
2: Eat a carbohydrate-based diet in the middle of the night
a_namenkoGetty Images"This is a big mistake! Looking at the client's dietary diary, we often eat high GI carbohydrates such as potatoes, pasta, rice and bread late at night."
"This is bad for several reasons. Carbohydrates are a basic source of energy and should be taken for breakfast or lunch, because if you eat late at night, they will not be consumed as energy and will accumulate as fat. Also, because you digest food, your body temperature rises just before bedtime, which is likely to interfere with your sleep. "
3: Do aerobic exercise, but do not do weight training
Bojan89Getty Images"This is a common mistake for women. It's mainly related to women's anxiety about not knowing how to handle load-bearing tools and her worries about over-building muscle mass. increase"
"Even if you just do aerobic exercise silently, you will never get a new body. If you want to change your body shape, you must first do resistance exercise (strength training)."
"Next, if you combine proper aerobic exercise with weights, you'll get the right amount of muscle, but you need to know what you're doing."
"Weights not only help you reshape your body, but also help you build leaner muscles. Remember that muscles are more metabolically active than fats. That is, the more muscles you have, the more energy you have at rest. It burns more calories). "
"It also protects you from posture problems, injuries, and the potential for osteoporosis, because stressful exercises help maintain declining bone density."
Related Story What are your health habits to prevent loss of bone density?Bone density measures you should know4: Protein intake is too low
Recent studies have shown that women reduce the hormone leptin, which conveys a feeling of fullness to the brain, with age. That is why women often feel hungry.
Naturally, she consumes more calories than she consumes, increasing her chances of getting fat in her abdomen due to excess calories.
“Eating more protein is revolutionizing our clients. Eat good protein, such as turkey, white fish, nuts, and seeds. Protein triggers leptin for the total amount of the day. We know that calories are significantly reduced and that abdominal fat is also reduced. "
5: Mistakes in beliefs, self-awareness, and coordination with goals
PeopleImagesGetty Images“Clients are most convinced when they become aware of their beliefs about their health, fitness, food, and themselves, because if their beliefs and behaviors do not match, they will never sustain results over the long term. Because you can't. The conversation in your heart always wins and you can't surpass self-awareness. "
"So if you're always in the way of your efforts, it's a matter of thinking, not process. This applies to every aspect of your life."
"Before you can change, you need to be aware. Understand what is blocking you.'What are you saying in your head?'" "What is the pattern of self-destruction?" "What will happen?" "Where did that belief come from?". Once you realize these things, you can choose a new response to what was previously the trigger. , You can succeed in dieting and exercising and continue. Of course, that requires effort and consistency. "
"Every morning I tell my clients to affirm and work on new beliefs, which rewires their brains and aligns their actions with their beliefs."
* This article is a translated version of what was posted on overseas sites. All data and research results are from original articles.
Translation: Mitsuko Kanno From Red Online
Related Stories Unfounded Health Advice 35 Topic Diet "Intermittent Fasting" An English expert explains the benefits and precautions 10 changes that occur in the body when carbs are removed This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io