Weight Loss Guide For All Ages: Stay Away From Alcohol In Twenties, Don’t Eat Snacks In Forties
There are certain factors which affect people at certain age, so get informed if you want to lose weight in specific decade of your life
Grownups gain approximately 1.5 kilograms a year, depending on different factors. There are many reasons why people gain weight like unbalanced diet, depression, alcohol, pregnancy and stress. However, you can lose weight if you adapt your diet and lifestyle to your age group.
Losing weight in twenties
Main reason for gaining weight in twenties is alcohol. They are full of empty calories which result in fat, especially on stomach and hips. One beer mug contains 150 calories, one glass of wine contains 120 calories and 1 shot of liquor contains 100 calories. Keep in mind that when you go out, you drink more than one glass of alcohol. If you drink cocktails remember that they are more caloric than soft drinks. When it comes to alcohol, you should be moderate. You should dilute wine with water and thus lower calorie intake.
Nights out and dinners
Besides alcohol, restaurants and fast food are also calorie traps. One average meal at the restaurant contains 1495 calories and some studies have shown that people that eat in a group consume 18% more food compared to people that eat alone. Before going out, eat a boiled egg or Greek yogurt, they will control appetite and prevent overeating. When you’re at a restaurant it is best to order first, so your friend’s choices can’t affect your decision.
Love and ideal weight
New love is not good for you when it comes to weight. Women gain an average of 6.8 kilograms over period of 5 years, and those living with partner around 8.1 kg. New wives gain up to 10.8 kg. Couples mimic each other unknowingly when it comes to food choices which is bad for women because men can eat more without gaining weight. If one of the partners chooses healthy meal, there is a good chance that the other one will do the same. It is best to stack up on healthy foods. Also, you can pick a new activity like walking instead of going to the movies.
Losing weight in thirties
In thirties most couples decide to have kids, which of course affects women. Almost 60% of women battle excess weight in the next two years. This period is also followed by lack of sleep which results in cravings for fast food and sweets. Diet rich in fruits and vegetables as well as salmon is recommended to new mothers. Salmon is rich in omega 3 fatty acids which help fight postpartum depression. Studies have shown that women which suffer from postpartum depression have trouble losing excess weight.
Thirty year olds today have to endure much more stress compared to generations born after WWII, according to study of American Psychological Association. Stress increases cortisone levels which results in weight gain. Cortisone also slows down metabolism and it signals the body to store fat- explained one American endocrinologist.
When stressed, it is best to avoid coffee because it stimulates additional cortisone release. It is recommended to limit daily coffee intake to two cups, or simply switch to tea. People that drink tea have lower cortisone levels and they are calmer than people that don’t drink tea.
Also, you need to go on a lunch break if it’s possible, because studies have shown that we eat more if we eat at office desk. As people don’t have time for a right meal, they go for snacks and candy which increase blood sugar levels, but also lower it just as fast. That’s why the energy levels drop. Women which skip meals lose weight harder compared to women which stick to the routine. Rich breakfast abundant in dried fruit and nuts is a great start. You can even take those healthy snacks to work.
Losing weight in forties
Eating leftovers from kids can affect your weight significantly. You need to be self disciplined and prepare meals for the youngest which you don’t like. Also, at birthday parties, it is best to eat at the dining table. By eating snacks on the move, you eat more than you need and you’re not aware of it.
One more problem for women in forties besides slow metabolism is perimenopause. Estrogen levels drop and resistance to insulin increases which makes our body store fat instead of using it for energy. You need to reduce your intake of processed carbohydrates. Most carbohydrates should come from vegetables, fruit and whole grains, which are slowly digested. Hormonal changes also affect thyroid which can result in weight gain. Add salmon, yogurt and eggs to your meals.
By entering the forties, muscle mass drops by 5% each ten years. It means that each day you burn less calories than before. Metabolism naturally slows and it is harder to burn calories. Strength workout is best because it preserves muscles, just like high protein intake.
Losing weight in fifties
In fifties estrogen levels drop even more, and body turns even more calories into fat. Metabolism also slows down more, there are less muscles and more fat. It is recommended that you eat more foods rich in fiber because they reduce fat that surround our vital organs, which can prevent diabetes. Also you should eat more dairy products, they are great source of calcium, protein and vitamin D and they reduce belly fat.
Just like in earlier age, stress affects your body negatively. It can decrease magnesium which lowers cortisone levels. That’s why you need to eat spinach, almonds and peas which contain up to 50 milligrams of magnesium in one meal. Also foods rich in vitamin B6 are recommended. They will give you energy and help you with sleep problems. Best choices are turkey, chicken and bananas.
Depression risks increase during the menopause and studies have proven than women with diagnosed depression have higher body mass index and larger waist. Sadness which follows depression can result in cravings for carbohydrates which then results in serotonin (happiness hormone) release. However, that’s only for a short period of time and after that blood sugar levels drop and you feel even worse. You can control your mood by planning your meals, which means that no more than 5 hours can pass between meals. Also you need to eat proteins, folates and carbohydrates from whole grains as well as fruit.