Losing weight changing your habits
As we age, losing weight costs more effort, especially for women. Several factors influence this change that have as much to do with the aging of the organism as with the changes in lifestyle that are often accompanied by the birthday.
If you want to know what are the main reasons for this fact, as well as what you can do to fight against it, read on.
Why does it cost more to lose weight with age?
There are several reasons, and these are some of the most important.
The loss of muscle mass
Muscle mass has a higher metabolism than fat, increase it and keep it is an excellent strategy to help us lose weight. However, as we age, it is normal to lose muscle mass little by little, and it takes more effort to recover it. That makes the body’s metabolism slow down and losing weight costs more.
Added difficulties for women
Women who have gone through one or more pregnancies sometimes do not finish removing the weight they gained with each of them, which means that they have been adding kilos that each time it costs more to eliminate. Also, the hormonal changes of the menopause and premenopause can affect the metabolism, slowing down and causing that losing fat requires more effort.
A lifetime of diets
Every time we make a drastic diet, even if it works for a short period, the chances of regaining weight later are high. The problem is that with each of those attempts we have been changing the body composition of our body and increasing our body fat percentage. The more times we have done this in our lives, the more percentage of fat we may have accumulated, and that, just like the loss of muscle mass, makes it difficult to lose weight afterward.
Lower calorie consumption
Usually, with age, we become more sedentary, which reduces our total caloric intake. However, we do not usually reduce calorie intake in the same way, so getting the caloric deficit that is the only way to burn fat is very difficult
Like stress, and directly related, lack of sleep is another factor that influences weight loss. It is more common for adults over 30 to have sleep problems, as well as to sleep fewer hours than they would need, than for this to happen in younger people, usually with less workload and fewer responsibilities.
What can you do to get it?
Although losing weight from one age is more difficult, it is not impossible. To achieve this, you will have to take into account all the factors mentioned above to try to compensate them as much as possible and thus mitigate their impact.
To combat the loss of muscle mass and sedentary lifestyle, it is crucial that you never stop being physically active. Maybe you do not know where to start: here are some tips. Walk, swim, go hiking in the mountains or sign up for dance classes. Find an activity that you like and if you feel like it, go with the company. Think that spending 3 or 4 hours a week moving is a way to take care of yourself and stay in shape.
Find a way to relax and rest
From an age, we realize what works for us to relax and help us to sleep: a warm shower before going to bed, a comfortable and quiet room, doing yoga … Look for your technique and put it into practice. Again, take time to relax and get enough sleep is not a whim, it is a necessity and a way to take care of your body.
Improve your eating habits
It is never too late to rule out habits in favor of healthier ones. Leave the soda and sugary juices, eat less meat and more fruits and vegetables, reduce your consumption of processed products … In the short and medium term, this can help you lose weight but will be beneficial for you Health.
Pay attention to what you eat
Between work, family obligations and other responsibilities, a way to save time can be to eat anything that we catch in a hurry, feed on the way from one place to another, in front of the computer or watching TV when arriving in the afternoon exhausted to home. It is very likely that this way you do not pay real attention to what you eat, do not look at the quantities or the flavors and end up overeating. Turning off distractions and devoting our attention to what we are eating can be a simple but important step in losing weight and changing our relationship with food, something that is never too late.
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