To remain harmonious after 40: questions of strategy and tactics

Where the symmetry leaves
Yes, it is valid, with age it becomes more difficult to woman to maintain symmetry of a figure. The backbone weakens, muscles vanish somewhere, joints, and the main thing that threatens a female figure (especially after 40 years), - fatty deposits lose mobility, besides they gain harmful property to be shown in those places where least of all are necessary to us, - on a waist, a stomach.

It is quite difficult to fight against this annoying phenomenon as it is connected with natural changes which happen in a female body with age. Level of exchange processes slows down, there is a hormonal reorganization, physical activity and measured and monotonous life which at most of women begins about forty years decreases, does not promote vigorous combustion of fats.

The Greek word "metaball" means "transformation", metabolism is a metabolism, roughly speaking, transformation in an organism of food into the substances providing our activity. Speaking about good metabolism, most often mean the speed of course of exchange processes. According to experts, at women after 30 years metabolism falls each 10 years and as result also the ability to a zhiroszhiganiye decreases by 2-3%.

And here still just hormonal reorganization of an organism also falls on this period. Gradually the level of an ekstrogen decreases, in blood men's hormones begin to prevail and redistribution of fatty deposits happens on men's type, that is the main fat is laid in a middle part of a body. Moreover, the organism reacts to decrease in level of an ekstrogen what tries to receive it from fatty cages which it should reserve more and more. At the same time also the amount of hormone of testosterone decreases. This important hormone not only is responsible for sexual inclination, but also plays an important role in regulation of a ratio of fatty and muscle bulk in an organism, he stimulates building of muscular and bone fabrics, and for this purpose uses fat, turning it into energy. Loss by a female body of testosterone is shown in sharp decrease in muscle bulk. The less there are muscles, the more weakly there is a combustion of fat, and the more it is postponed.

Well and what now to do? To reconcile and to sadly observe how the waist disappears, fatty rollers on a back and sides appear, the gait changes, there is short wind …? No way!

We reduce caloric content
If in 30 years you ate in day, for example, 1000 calories, then the organism successfully burned 700 of them, and accumulated only 300. Already approximately by 45 years, all happens to accuracy to - on the contrary so food caloric content, well and the sizes of portions respectively, it is necessary to reduce strategically.

Besides, we try to include in the diet to the maximum products which contain a lot of cellulose and liquids and also wholegrain products, for example porridges from brown or brown rice, porridge from whole grain, pasta from whole-wheat flour, bread from coarse flour and so on.

For breakfast dishes from the products containing calcium - fresh cottage cheese, low-fat cheese, yogurts, cream, nuts, broccoli, sheet cabbage, turnip, sardines and a salmon will be useful. Do not forget about protein - it is construction material for muscular tissue. Natural meat, seafood, bean – have to be present at the menu, it is better if during a lunch.

The most important - to eat is moderate, balanced and to compensate for the deficiency of vitamins and nutritious elements. As a last resort, if necessary it is possible to accept multivitamins and dietary supplements, however nevertheless it is better if they get to an organism in the form of food, but not tablets. Honey and dried fruits will help to provide your organism with necessary vitamins and minerals.

Difficult question: whether to refuse a dessert? The method of the bans and violence never results in good result. Therefore, so to say, if you are not able to refuse desserts, then do not refuse. Just gradually displace the choice of dishes for a dessert in favor of less sweet, less fat and less high-calorie.

In the movement symmetry and health
Muscles are best "car" for combustion of fat, the more often and more intensively they will be involved, the speed of the general metabolism of an organism will be higher. It is proved, increase in muscle bulk by 2 kg accelerates a metabolism for 10% therefore physical activity and constant trainings (of course feasible) – the most right way to improvement of metabolism and the best prevention of excessive completeness. And, besides, sports occupations, probably, the only chance to keep for many years a beautiful bearing, a flexible healthy backbone in our century of office work when most of women carries out the working day, sitting at the computer, working with documents, etc.

Healthy backbone – a necessary condition of a beautiful and slim figure. Age changes to which our vertebras are exposed begin after 20 years, and the only way to stop degradation of a backbone – to provide it with rather intense and various loading. If you did not play sports earlier not to do much harm to the health, begin to train from the minimum loadings.

To improve a bearing, to strengthen muscles, to make joints mobile, start doing fitness or its version – Pilates. Yoga, one more effective and pleasant way to put a back in order at any age. Extensions, static character of poses and smoothness of movements will help to control a muscular corset and to straighten intervertebral disks.

To build muscles try to combine power simulators with aerobics. Many absolutely incorrectly consider that the power training is suitable only for men. To women power preparation is also important, as well as to men. Power exercises at women, however, to a lesser extent, than at men, influence gain of muscle bulk, and considerably reduce percent of fatty tissue. So if you want both to burn fats and to strengthen a muscular system, pay attention to dumbbells and other power simulators. Especially as the raising of weight strengthens a bone tissue and helps to struggle with osteoporosis, one of widespread age diseases.

Use any opportunity for the movement – walk, ignore elevators and walk on foot upstairs, participate in excursions, campaigns, dance, at last! Any movements to the sound of music burn practically the same number of calories, as well as the majority of physical exercises.

An integrated approach in this question, the moderate and balanced food plus physical activity, is capable to work real miracles.

What does not need to be done …
How many chagrin would not bring us inopportunely the appeared fatty deposits on a stomach and a waist, you should not try to improve situation starvation. The matter is that to lose weight, having refused food for some period, probably, it will be possible, but first of all this weight loss will concern not problem zones (stomach waist), but persons. On the grown thinner face even small wrinkles and in the itself become hollow cheeks become visible, the sunk-down eyes, flabby skin look absolutely not attractively.

Quite often lost weight women of mature age are forced to return the dumped kilograms, only to look younger. Besides, trying to lose weight at any cost, we can do irreplaceable harm to the health, in the conditions of reduction of production of sex hormones ovaries, their function is undertaken by fatty layer, and persistent attempts to get rid of fat will lead to aggravation of such symptoms as insomnia, fever, skin problems.

Not exit and experimenting with various diets. The diet (any), is intended for a certain period, it provokes feeling of hunger and discomfort, the peculiar mechanism of protection starting in an organism which essence in reduction of power consumption. The activity of exchange processes goes down. After end of a diet we come back to a usual food allowance, but an organism, especially at mature age, does not manage to be reconstructed so quickly and still slowly burns calories. As a result there are extra kilos which to reset by own efforts very difficult.

It is possible to be harmonious and improved in any age and it is necessary! So, we reconsider a food allowance towards reduction of caloric content and optimality of structure of food, we look for ways of activization of exchange processes, increases in power consumption, we try to make the life more interesting and various. At you everything will turn out!