Some women radiate femininity- and you can apply the newest scientific research also to lose weight permanently over 40. After all, it's not only about being more attractive, you'll get a lot of energy and vitality too.
But what changes when your body is getting older? Put in simple terms, your metabolic process is getting slower. Compared to a 20 year old woman, a 40 year old woman burns 10 to 15% calories less- but the consuming habits commonly do not change:
If a 20 year old woman needs 2000 calories a day, a 40 year old woman needs 300 calories less. This might be the equivalent of two cans of soda, a piece of cake or 3 bananas. If you do not scale down your food consumption, you'll gain about 1 lb every 2 weeks- or 26 lbs per year!
In addition, the body transforms more muscles into fat- making losing weight over 40 permanently even trickier. You'll need a exercising program that strengthens and tones the whole body. It will brighten your mood also!
Genetically, the body of women is programmed to store fat much better compared to the body of men. The reason is simple: When you get pregnant, your body has to provide for two. Unfortunately, the effective fat storage does not change after menopause.
Many women over 40 get fewer exercise also. If you are a young mother you receive a lot of physical activity automatically. This varies when the children become older and are more on their own. In addition, the days of women over 40 are packed with activities, there is frequently no time for an exercise program. The schedule requires for quick meal preparation, so we eat out or purchase packaged food- these foods frequently contain a lot of unwanted fat.
Stress levels at work are often increasing too and stress is a major component of failing to lose weight permanently.
Women over 40 have a severe time to lose weight permanently. You need to work with your body, not against it if you really want to lose weight permanently over 40.
Lose Weight for Women over 40
How to lose weight
Women over 40: Lose Weight
Showing posts with label lose weight permanently. Show all posts
Showing posts with label lose weight permanently. Show all posts
Monday, April 13, 2009
Women Over 40: Blood Sugar Makes You Fat And What To Do About It
Are you a women over 40? Your hormone system changes. If you want to lose weight permanently as a woman over 40 you should give some attention to insulin. It can prevent your ability to lose weight permanently and make you fat instead. Do you know why?
Insulin is released by the pancreas- an organ playing a major role in digestion and governing blood sugar. There are many hormones raising your blood sugar, including glucagon, adrenalin and growth hormones. Many health risks, such as diabetes are connected with high blood sugar. So we have numerous hormones raising your blood sugar level, and raising health risks.
Only one hormone assists you to have lower blood sugar levels- insulin. So insulin is extremely essential to balance your blood sugar level because it reduces your blood sugar.
After eating, sugar is entering the blood stream- for example as a consequence of digesting starchy foods. To deliver energy to your body, this blood sugar needs to go into the cells of your body. And that's precisely what insulin does: It encourages the transfer of sugar from the blood into the cells.
And: Insulin does much more. It aids to get fatty acids from the blood into the fat cells where they are stored. In addition, it prevents burning fat. Insulin assists the body to store fat as energy required for starvation periods. Nowadays, we do not face this threat any longer- but the fat storing mechanisms are still in place.
Too much insulin contributes to belly fat, being overweight and diabetes, disorder in fat metabolism, heart attacks and strokes.
The hormone system in women over 40 can get out of balance much easier than in women of younger age. You need to pay attention to your insulin level if you are a woman over 40. Two essential mistakes in eating lead to too much insulin:
If you eat too much fat and have a high insulin level, the fat goes right into fat cells- making it impossible to lose weight permanently over 40.
Lose Weight for Women over 40
How to lose weight
Women over 40: Lose Weight
Insulin is released by the pancreas- an organ playing a major role in digestion and governing blood sugar. There are many hormones raising your blood sugar, including glucagon, adrenalin and growth hormones. Many health risks, such as diabetes are connected with high blood sugar. So we have numerous hormones raising your blood sugar level, and raising health risks.
Only one hormone assists you to have lower blood sugar levels- insulin. So insulin is extremely essential to balance your blood sugar level because it reduces your blood sugar.
After eating, sugar is entering the blood stream- for example as a consequence of digesting starchy foods. To deliver energy to your body, this blood sugar needs to go into the cells of your body. And that's precisely what insulin does: It encourages the transfer of sugar from the blood into the cells.
And: Insulin does much more. It aids to get fatty acids from the blood into the fat cells where they are stored. In addition, it prevents burning fat. Insulin assists the body to store fat as energy required for starvation periods. Nowadays, we do not face this threat any longer- but the fat storing mechanisms are still in place.
Too much insulin contributes to belly fat, being overweight and diabetes, disorder in fat metabolism, heart attacks and strokes.
The hormone system in women over 40 can get out of balance much easier than in women of younger age. You need to pay attention to your insulin level if you are a woman over 40. Two essential mistakes in eating lead to too much insulin:
- High glycemic index (GI). The insulin level rises higher and quicker if digested sugar can enter the blood fast. The gycemic index (GI) measures how easy sugar from digestion gets in the blood. Some popular foods with a high GI are most sweets, white bread, cakes or sweet fruits. In general, the more refined a food is, the higher it's GI is. Avoid foods containing syrup, fructose, saccharose etc.
- When you consume artificial sweeteners your brain gets the message "sugar has entered the blood". The insulin level rises, and, as you know by now, you will burn less fat because of that. Diet sodas can not contribute to losing weight permanently because of this effect.
If you eat too much fat and have a high insulin level, the fat goes right into fat cells- making it impossible to lose weight permanently over 40.
Lose Weight for Women over 40
How to lose weight
Women over 40: Lose Weight
Lose Belly Fat Over 40
Are you over 40? Do you want to lose belly fat? You'll often get the advice to do crunches and other physical exercises targeting the abdominal muscles.
At first sight, that's logical. You're exercising a body part, so the fat on this body part is getting less. But the way we are burning fat does not work like that.
There is no spot fat reduction. It's genetically programmed where you increase weight and where you lose it first. And: Over 40 this genetic program is getting more dominant.
Often I hear people saying things like "I want to lose belly fat" but it is not possible to lose fat on a specific body part. But we can attain something much better: We can get an overall slim body.
Crunches are great to strengthen the core muscles around your belly. If you want to shape your figure, exercises like the reverse bicycle really help to tone up your body. I recommend to do some exercises for the lower back muscles as well, to make the whole midsection strong. This will help your posture too and keep back pain away. For many over 40 back pain is rather usual- our desk-bound life style contributes to that greatly.
In comparison crunches are not the most time-efficient thing to do when you want to lose weight. The stomach muscles are relatively small, so if you spend 15 minutes on crunches you burn much less calories as if you'd spend 15 minutes exercising your leg muscles. In the same amount of time, you leg muscles will burn more calories.
So: Don't do crunches to lose belly fat over 40, do crunches to tone up your core.
Lose Weight for Women over 40
How to lose weight
Women over 40: Lose Weight
At first sight, that's logical. You're exercising a body part, so the fat on this body part is getting less. But the way we are burning fat does not work like that.
There is no spot fat reduction. It's genetically programmed where you increase weight and where you lose it first. And: Over 40 this genetic program is getting more dominant.
Often I hear people saying things like "I want to lose belly fat" but it is not possible to lose fat on a specific body part. But we can attain something much better: We can get an overall slim body.
Crunches are great to strengthen the core muscles around your belly. If you want to shape your figure, exercises like the reverse bicycle really help to tone up your body. I recommend to do some exercises for the lower back muscles as well, to make the whole midsection strong. This will help your posture too and keep back pain away. For many over 40 back pain is rather usual- our desk-bound life style contributes to that greatly.
In comparison crunches are not the most time-efficient thing to do when you want to lose weight. The stomach muscles are relatively small, so if you spend 15 minutes on crunches you burn much less calories as if you'd spend 15 minutes exercising your leg muscles. In the same amount of time, you leg muscles will burn more calories.
So: Don't do crunches to lose belly fat over 40, do crunches to tone up your core.
Lose Weight for Women over 40
How to lose weight
Women over 40: Lose Weight
Workout After Menopause And Increase Your Quality Of Life
Kids playing are enjoying themselves tremendously. Their fun increases when they move their bodies even more. Nevertheless, getting older means for many of us that the fun part is not linked to exercise any more. Many of my clients over 40 have trouble getting themselves into the gym or doing any kind of exercise, making it challenging to lose weight permanently over 40.
But this doesn’t have to be that way. In fact, most people doing regular exercise get being in a better mood. If you exercise on a regular basis, you'll be more effective, feel more productive and your mood will be much more balanced.
Recent research published in the Archives of Internal Medicine investigated the results of exercise on the quality of life of menopausal women. All women were overweight or obese and had a desk-bound lifestyle. The women were put on 3 different exercise plans with changing intensity level. As always in these studies, a control group had no exercise at all.
The results are important. Some women did not lose any weight, despite of being on an exercise program- they apparently increased their calorie intake. But nevertheless, their quality of life improved. More exercise lead to better well-being, higher intensity of the exercise program leads to higher quality of life.
The exercise program offering the lowest intensity made the women feel better too. Of course, to lose weight permanently over 40 you have to incorporate physical activities in your lifestyle. But you shouldn't do it only because you want to lose weight. You will feel better and enjoy your life even more- especially if you are over 40.
Lose Weight for Women over 40
How to lose weight
Women over 40: Lose Weight
But this doesn’t have to be that way. In fact, most people doing regular exercise get being in a better mood. If you exercise on a regular basis, you'll be more effective, feel more productive and your mood will be much more balanced.
Recent research published in the Archives of Internal Medicine investigated the results of exercise on the quality of life of menopausal women. All women were overweight or obese and had a desk-bound lifestyle. The women were put on 3 different exercise plans with changing intensity level. As always in these studies, a control group had no exercise at all.
The results are important. Some women did not lose any weight, despite of being on an exercise program- they apparently increased their calorie intake. But nevertheless, their quality of life improved. More exercise lead to better well-being, higher intensity of the exercise program leads to higher quality of life.
The exercise program offering the lowest intensity made the women feel better too. Of course, to lose weight permanently over 40 you have to incorporate physical activities in your lifestyle. But you shouldn't do it only because you want to lose weight. You will feel better and enjoy your life even more- especially if you are over 40.
Lose Weight for Women over 40
How to lose weight
Women over 40: Lose Weight
Having Problems to Lose Weight Permanently Over 40?
"My days are very hectic. I'm always on the go. There is too much to do." Is that a fair description of your life? Does it impact your ability to lose weight permanently over 40?
Stress can be good. Stress hormones put ourselves on the fast track, we are high-energy and powerful. Yet, long time stress is a dangerous health risk: Diabetes, hard attacks, high blood pressure etc. are correlated with stress.
Even worse: Stress makes you heavy and keeps you from losing weight permanently. If you are stressed out all the time, you'll increase your weight on your belly and your hips: stress fat. When your body demands energy, the stress level increases. When our ancestors had to deal with physical challenges, this energy releasing mechanism was very useful.
Unfortunately, today our reactions to stressful situations do not need to be physical any more- we do not have to run away from or fight wild animals. Today, our reactions need to be mental. So the stress fat sits on our bodies and doesn't get burned. Especially for women stress fat increases the danger for heart diseases, high blood pressure, high cholesterol, strokes, diabetes and cancer.
The adrenal glands release adrenalin in stressful situations. Your metabolism slows down to make more energy accessible and the blood sugar level rises. Under permanent stress you burn fewer calories, preventing you from losing weight permanently. The varying blood sugar levels will lead to feeling hungry- so you'll consume more while burning fewer calories.
Even worse: stress releases cortisol, a hormone affecting your immune system, muscles and bones. It's much riskier to get an contagious disease. The bone density is getting less, making osteoporosis more probable. And the muscle mass is reduced, so you'll burn less fat.
Cortisol has another risky result lowering your ability to lose weight permanently. The body's energy storage is filled up when your stress level is reduced. In this situation, Cortisol wakes up your appetite and gives you a voracious appetite. That's why you like high-calorie food in stress-reduced, relaxing phases- sweets, chocolate, cookies, ice-cream etc.
The longer fat cells are exposed to high cortisol levels, the sensitive they get. The number of fat cells increases because of this process, making it tougher for you to lose weight permanently.
Never-ending stress means never-ending hunger at a decreased metabolism. When we become older we usually accumulate more responsibilities- and consequently more stress. You need to decrease your stress level if you want to lose weight permanently over 40.
If the stress level is high losing weight permanently is peculiarly hard for women over 40. Women over 40 frequently have periods of eating not enough, followed by periods of time of eating too much if they are chronically stressed. This leads to shifting weight making it challenging to lose weight permanently for women over 40.
Lose Weight for Women over 40
How to lose weight
Women over 40: Lose Weight
Stress can be good. Stress hormones put ourselves on the fast track, we are high-energy and powerful. Yet, long time stress is a dangerous health risk: Diabetes, hard attacks, high blood pressure etc. are correlated with stress.
Even worse: Stress makes you heavy and keeps you from losing weight permanently. If you are stressed out all the time, you'll increase your weight on your belly and your hips: stress fat. When your body demands energy, the stress level increases. When our ancestors had to deal with physical challenges, this energy releasing mechanism was very useful.
Unfortunately, today our reactions to stressful situations do not need to be physical any more- we do not have to run away from or fight wild animals. Today, our reactions need to be mental. So the stress fat sits on our bodies and doesn't get burned. Especially for women stress fat increases the danger for heart diseases, high blood pressure, high cholesterol, strokes, diabetes and cancer.
The adrenal glands release adrenalin in stressful situations. Your metabolism slows down to make more energy accessible and the blood sugar level rises. Under permanent stress you burn fewer calories, preventing you from losing weight permanently. The varying blood sugar levels will lead to feeling hungry- so you'll consume more while burning fewer calories.
Even worse: stress releases cortisol, a hormone affecting your immune system, muscles and bones. It's much riskier to get an contagious disease. The bone density is getting less, making osteoporosis more probable. And the muscle mass is reduced, so you'll burn less fat.
Cortisol has another risky result lowering your ability to lose weight permanently. The body's energy storage is filled up when your stress level is reduced. In this situation, Cortisol wakes up your appetite and gives you a voracious appetite. That's why you like high-calorie food in stress-reduced, relaxing phases- sweets, chocolate, cookies, ice-cream etc.
The longer fat cells are exposed to high cortisol levels, the sensitive they get. The number of fat cells increases because of this process, making it tougher for you to lose weight permanently.
Never-ending stress means never-ending hunger at a decreased metabolism. When we become older we usually accumulate more responsibilities- and consequently more stress. You need to decrease your stress level if you want to lose weight permanently over 40.
If the stress level is high losing weight permanently is peculiarly hard for women over 40. Women over 40 frequently have periods of eating not enough, followed by periods of time of eating too much if they are chronically stressed. This leads to shifting weight making it challenging to lose weight permanently for women over 40.
Lose Weight for Women over 40
How to lose weight
Women over 40: Lose Weight
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