Each person’s weight loss process is different. Even if one follows a consistent exercise and diet routine for this purpose, at some point it may not be enough and cease to bring the expected results.
Especially as we get older, it is a common phenomenon that getting rid of the extra pounds after 40 becomes much more difficult.
The question why this happens is answered by Mr. Karolos Papalazarou Clinical Dietitian – Nutritionist, Associate Metropolitan Hospital:
“There are a few factors that contribute to this difficulty, such as changes in metabolism, body composition and hormones.
This practically means that weight loss strategies that worked in the past may no longer be effective or may require more time to achieve the desired result.
One of the reasons is that after 40, our body begins to lose muscle mass, a process that contributes to the slowing down of our basal metabolism. Also, menopause in women can slow down the metabolism, which even if it happens near the age of 50, the transition period just before (also known as perimenopause) can start as early as 40 and the hormonal changes it brings, can also make it harder to lose weight.
But apart from the changes in the weight loss process, after 40 the needs for minerals, vitamins and trace elements change, which are necessary to protect the health of the heart, brain, bones and skin”, points out the expert, explaining what are these elements and what does each of them contribute to our health.
Specifically, there are increased needs in:
–Vitamin D and Calciumwhich are found in fatty fish, dairy products and green leafy vegetables and help reduce the risk of osteoporosis.
–Vitamin A, it is mainly contained in the liver, fatty fish, carrots and green leafy vegetables and contributes to the hydration of the skin, offering youthfulness and elasticity of the skin, but also to the improvement of bone and eye health.
–Vitamin Cit is found mainly in oranges, tangerines, kiwis, lemons, strawberries, peppers, broccoli and spinach and has antioxidant – anti-aging properties against free radicals and reduces the risk of chronic diseases.
–Vitamin E, its main source is salmon, but also legumes, olive oil, tahini and almonds. It resists the formation of free radicals and participates in the production of red blood cells
–Vitamin B12is mainly found in beef, eggs, dairy products, seafood (such as shellfish) and contributes to the production of red blood cells and the normal functioning of the nervous system.
“Thus, if you are after the age of 40, you should follow an individualized balanced diet plan according to your state of health as well as your physical activity” suggests the doctor and continues with nutritional advice, useful for this age.
- Increase your fiber intake. Fruits, vegetables and whole grains are important sources of fiber and should be a staple of your diet.
- Avoid processed foodssuch as cured meats and ready-made packaged foods, because they are rich in fats, sugars, salts and preservatives, which can increase fluid retention in the body and negatively affect health.
- Increase your consumption of foods rich in omega-3 fatty acidssuch as flaxseed, salmon, sardines and avocado, because they help maintain heart, bone, brain health and reduce inflammation.
- Increase your intake of lean proteins of high biological valuesuch as chicken, fish, eggs, yogurt that help maintain muscle mass.
- Reduce your consumption of red meat: Red meat has been associated with an increased risk of cardiovascular disease and cancer. Limit it to once a week and choose a lean cut, such as a beef tenderloin or pork brisket.
- Add more spices to your diet: Spices can add flavor to food but also have beneficial properties, as they help reduce inflammation and improve carbohydrate metabolism. Choose spices such as cumin, cinnamon, ginger, coriander and turmeric.
- Stay hydrated: Hydration is important for maintaining body health. Try to drink at least 8 glasses of water a day and avoid soft drinks and alcohol, which contain high levels of sugar and contribute to fluid retention.
- Increase aerobic exercise even with a little daily walking of moderate intensity which will help to lose weight and fat and improve the metabolism and the cardiorespiratory system.
Source :Skai
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