After age 35, women have a harder time losing weight, and their metabolism slows due to gradual loss of muscle tissue, which facilitates fat burning.
Among all the accumulation of daily activities, there is no time for the gym! And sometimes not even to eat well. Responsibilities such as a meeting at your child’s school, workload, housework, your child’s soccer game, the girl’s music classes, family gatherings, your child’s social commitments…; Which mom have time to think about her weight? All of them, including you. In truth, if you don’t start taking care of yourself, your health will suffer, as will your self-esteem. You already know: the great secret is to follow the right diet and exercise.
+ SMART HABITS
- Do not pay attention to how many kilos you have lost, but how many sizes you have lost, since muscle mass can make you weigh more, but look slimmer.
- Being obsessed with the scale and weighing yourself daily is useless, it will only cause stress and frustration.
- Don’t skip any food – it would make you the next time you eat to exceed your calorie intake.
- Chew slowly, so your brain sends the signal of satiety to the stomach.
NUTRITION
Choose a piece from one of the three food groups as your snack; remember that they are two snacks a day.
- FRUIT: a piece of fruit to take away is the best option.
- PROTEIN: 1 drinkable yogurt, 1 amaranth or 1 handful of almonds or walnuts
- CARBON HYDRATE: 1 bar, 1 package of wholemeal cookies (6 pieces).
* A light cappuccino, mid-morning, can be considered a snack.
– CALORIES ARE NOT A SOLUTION
The body, instead of using the few that it has left for energy, stores them in the form of fat because it does not know when you will consume more calories again, which makes weight loss difficult.
+ chicken and fish (what red meat). Choose those rich in omega 3 and 6, such as salmon, tuna, and sardines. – refined carbohydrates
+ rich in fiber, vitamins and minerals. Corn tortilla, legumes and cereals, whole-wheat pasta and bread.
+ vegetable or monounsaturated fats. Avocado, almonds and olive oil, canola or soy.
– processed products and with refined sugars.
+ baked, roasted, and wallpaper foods.
– fried or weathered.
+ options rich in calcium. Yogurt, milk and cheese.
+ natural water a day.
+ 2 snacks a day.
EXERCISE
+ aerobic exercise: running, swimming, walking, cycling … five times a week, minimum 30 minutes.
+ strength routines, with weights, garters and/or ball three times a week to increase your muscle tissue.
The body needs glucose and as a first option, it gets it from the muscle, where it is stored as glycogen. By doing this, our body loses muscle mass and our metabolism slows down. If you want to avoid it, consume protein (in charge of building muscle structures).