• April 26, 2024

If you reached the fourth decade and you realized that it is much easier to gain a few kilos than lose them, do not be scared, it is a normal condition generated by the passage of time. But slim down At 40 it is possible if you rely on the right strategies.

The main reason why it costs you lose weight at this age is that you metabolism is slower, and often causes the diets you make to have a "yo-yo" effect, says Caroline Apovian , director of the nutrition and weight control center of Boston Medical Center .

Your best age, do not hesitate!

To achieve your goal of keeping fit and get rid of the extra kilos, we share the advice of Pamela Peeke , expert in nutrition, assistant clinical professor of medicine in the University of Maryland and author of "Fight Fat Over 40" .

1. Do not use restrictive plans. Most importantly, do not try to lose all the kilos in a week by means of extreme plans that eliminate all the calories of your life, with this you do not compensate that your metabolism be slow, you only hurt it more.

2. Modernize your diet. This is something you do have to do, it is possible that at 20 you have required 2,000 calories daily, but in the 40 you need approximately 300 less, so it is important that you evaluate your current caloric needs.

3. Fight stress. The excesses in the evenings and nights are another of the culprits of your weight gain, and these are induced by the stress of age, the peaks of cortisol They occur between 3:00 pm and midnight, so you have to fight them instead of resigning yourself to overeating.

Plan and be realistic. If you already know what your moments of temptation are, have healthy foods on hand that you can consume, such as jicama or cucumbers, and perform activities such as yoga that eliminate stress, "he says.

4. Increase the exercise. After 40 you have to do at least 45 minutes of physical activity aerobic five times a week and 30 minutes of strength training twice a week; Weight training is your best option because they are the best.