Losing weight should be adjusted to our age, gender and body type. A diet that serves a thirty-year-old woman will not necessarily be good for a mature woman in her sixties. Therefore, if you are overweight, do not take your hoe to the sun, at a certain age, two extra kilos will not take away your beauty.
If you've just turned forty and you've decided to deal with the midlife crisis by shedding a few extra pounds, don't go greedily on the randomdietfrom the newspaper recommended to you by your neighbor's daughter. She is only 21 years old, and her body is able to painlessly cope with even a few days and not fully conductedfasting . You, on the other hand, need a rational, balanced diet that, on the one hand, will allow you to slim down a bit, and on the other - keep you he althy and well-being. Because the slimming diet for a 20-year-old is different, even very much from the diet that can be used by a person who is 30, 40 or 60 years old.
How to lose weight at the age of 20-30
At this age, there is often an increase in weight around the waist and thighs, usually after a period of intensive care of a small child, or a change of the student's lifestyle to sitting, mainly at a desk. It happens, however, that people at this age are already in a state of advanced overweight. Sometimes they already have high blood pressure or impaired glucose tolerance, are after many attemptsto lose weightthemselves. At this age, women with a he althy body weight and moderate physical activity should consume 2,000 to 2,500 calories a day, and 1,600 to 2,100 calories in case of low activity or a sedentary lifestyle. It is necessary to remember about the appropriate dose of protein - 0.8 grams per one kilogram of body weight, i.e. a woman weighing 62 kilograms should eat about 50 grams of protein in various forms (a glass of milk, 100 grams of cottage cheese and, for example, 100 grams of lean meat). However, watch out for calcium - you should not overdo it with it (it does not matter how much calcium we take daily, but how quickly and efficiently it is absorbed, mainly due to fats). In addition, too high a dose of calcium may disturb the intake of other valuable micronutrients, such as iron. So 900-1200 mg of calcium is enoughdaily, i.e. two slices of smoked salmon, two slices of whole grain bread, 50 grams of dried apricots and cottage cheese).
Recommended products: lean meat, milk and its products, rice, potatoes, fats, vegetables and fruits (be careful with bananas and grapes)
ImportantProper weight loss is based on a weight loss of half to one kilogram per week. A low-energy diet, properly controlled by a specialist dietitian and a doctor, may last for several, several or several dozen weeks.
Basic blood counts and blood chemistry tests as well as possible tests related to chronic conditions are necessary at all ages. It is important to know about the presence of cardiovascular diseases, diabetes and hypertension. It is also worth monitoring body composition (the content of not only fat, but also muscle mass and water). In addition, if obesity is accompanied by metabolic disorders or chronic diseases, it is worth monitoring, inter alia, blood pressure, levels of thyroid hormones and TSH, or the concentration of uric acid in the blood.
Slimming 40-50 year olds
In some people, it is only in this age group that the first problems with excess weight appear. In women it is often associated with menopause, in men less physical activity and slow metabolism, therefore the recommended amount of daily calories should not exceed 1800-2000 calories. Usually, during this period, the accumulation of adipose tissue in the abdominal region increases, which is often associated with the development of hypertension and disorders in the metabolism of fats and carbohydrates. Additionally, the functioning of the gastrointestinal tract may deteriorate. The demand for energy is also reduced. Only protein should still be taken as much as in previous years. In the case of normal calcium, caution is still advised. A bit of confusion, however, may arise with the bad fats responsible for elevated cholesterol levels. Well, according to reports from Dutch scientists, a slightly increased total cholesterol in women greatly reduces the risk of developing Parkinson's disease…. On the other hand, however, if the choice was made between the Japanese diet, which limits the amount of unfavorable cholesterol to a minimum, and the American diet based on fast food, the former would definitely win. It is the minimum dose of bad cholesterol that is considered the secret of the longevity of the inhabitants of the Land of the Rising Sun.
Recommended products :fish, lean meat, beans, fruits and vegetables
Slimming people over 60
A slimming diet is possible only under the supervision of a doctor. With still moderate activityphysical activity and the same body weight, the total daily energy requirement is reduced to 1,900-2,200 calories, and with a reduction in physical activity from 1,500 to 1,800 calories. At this age, however, a lot of protein is needed - around 70 grams a day. However, it is worth limiting fats (however, you should remember to take essential unsaturated fatty acids, contained, among others, in fish). Nutritionists also recommend increasing the dose of vitamin E, B2, B6, folic acid and calcium.
Recommended calories: consult your doctor
Recommended products: spinach, walnuts, garlic