6 Mistakes That Make Women Gain Weight In Their 40s
The years go by and your body keeps reminding you that you are no longer 20 years old. No more cravings when you come home from parties, gaps in your favorite bakery and hearty dinners with friends, all without a gram more on the scale! As you get older, you realize that it’s harder and harder to control your weight. However, you are fully aware of the risks of overweight and do everything in your power to achieve a healthy weight, to no avail. If this is your case, do not panic! In this article, we take stock of these 6 errors that make you gain weight without you realizing it.
Overweight and obesity greatly increase the risk of several diseases such as high blood pressure, stroke, diabetes, cholesterol etc. However, over the years, you can see that the war against the extra pounds is getting harder and harder to handle. In fact, this can be explained by several reasons, including hormonal changes, the more sedentary lifestyle and increased stress due to new responsibilities in your adult life, among other factors.
But one of the main reasons that middle-aged adults are gaining weight faster is actually the natural muscle loss we are experiencing. But the more muscle mass we have, the more calories we burn. In fact, our muscular strength starts to decrease from 30 years old. This phenomenon called sarcopenia accelerates towards the age of 40 years. As a result, if you do nothing to actively develop your muscle mass, your metabolism will slow down ipso facto, favoring the storage of fat deposits.
6 mistakes that make you gain weight
1- You do not eat enough protein
The consumption of protein can promote weight loss. Indeed, these biological macromolecules can help you feel fuller so you can reduce your caloric intake. Not to mention that protein-rich foods also have a wide range of nutrients that are good for you.
2- You eat too much sugar
Sugar is your number one enemy when it comes to weight loss. Indeed, a diet rich in added sugars is rich in hollow calories, increases blood sugar levels and stimulates appetite, all factors that promote weight gain.
3- You do not sleep enough
Several researches have shown that people who do not sleep enough tend to gain more weight. Indeed, lack of sleep can increase your appetite and change the way your brain works, causing you to make the wrong food choices. This increases your caloric intake which leads to de facto weight gain.
4- You make the wrong food choices
To lose weight, the rule is not to eat little but especially to eat well. To know that a healthy and balanced diet includes a variety of fruits and vegetables, whole grains, good lipids and lean proteins. On the other hand, it is essential to avoid foods rich in salt, sugars and fats.
5- You count the calories
Being aware of the number of calories you eat every day so you do not exceed the recommended amounts is a good thing to do. Nevertheless, it is important that this does not turn to obsession and that you think to please yourself from time to time. To too much deprive your body, you risk to produce the opposite effect.
6- You do not eat enough fruit
Fruits are undeniably one of the staples of a balanced diet. Extremely nutritious, they are packed with vitamins, minerals, fiber and antioxidants. So many reasons to add them to your weight loss program.