With the arrival of the forties, the body changes. Metabolism slows down, hormones fluctuate, and the silhouette tends to round more easily. Especially for women, who enter a period of perimenopause where weight loss becomes more difficult. However, there are simple and effective levers to brake these mechanisms. Here are six practical tips to avoid gaining weight … or even losing it, of course.
Make protein to preserve your muscles
Proteins are your number one allies. By favoring a diet rich in good quality proteins, you promote satiety while preserving muscle mass, which tends to melt with age. On the menu: eggs, fish, white meat, legumes. A portion at each meal may be enough to avoid cravings and support a good metabolism.
Eat mindfulness to avoid excess
At 40, we can no longer afford the same excesses at 25. It becomes essential to listen to the signals of hunger and satiety that the body naturally sends. Eating in full awareness is also slowing down rhythm at the table, chewing well, and above all avoiding eating in front of a screen. This simple reflex can reduce automatic snacks and too generous meals.
Learn to manage stress to limit cortisol
When stress sets in, the body produces cortisol, a hormone that promotes fat storage, especially in the belly. To regulate this phenomenon, simple techniques such as deep breathing, meditation or even yoga can make a real difference. Taking care of your mind is also acting on your silhouette.
Take care of your sleep to avoid cravings
Lack of sleep is often underestimated. However, sleeping less than seven hours per night can disregard hunger hormones and push to consume more calories. The objective: to sleep between seven and nine hours a night, in a fresh, quiet room, and without screen. A good sleep also helps to better manage stress and sweet desires.
Drink more water to avoid false appetites
The feeling of thirst is sometimes confused with hunger. Result: we nibble when we just need a glass of water. Drinking regularly throughout the day allows you to better regulate appetite, to improve digestion, and to limit unnecessary desires. A bottle of water at hand can become an excellent habit.
Move every day, without targeting performance
No need to run a marathon to stay in shape. Regular physical activity is enough to maintain metabolism. Back, swimming, swimming, cycling … everything is good as it is regular. Muscle strengthening, even light, is also essential to preserve lean mass, burn more at rest, and keep a tonic body.