The Women over 30 often face a particular challenge: losing weight.. Unlike previous stages of life, when a little effort and calorie restriction seemed to be enough, now the task becomes more complex.
Various factors, both biological and social, influence this phenomenon, generating frustration and affecting self-esteem.
However, science brings us good news. A recent study from Harvard University has shown that understanding these challenges and adopting appropriate strategies can make a difference and lead to healthy and sustainable weight loss.
What happens in our body after 30?
Hormonal changes:
Decrease in estrogen and progesterone: These hormones, essential for the menstrual cycle and reproduction, begin to decrease after age 30.
Estrogen, in particular, plays a crucial role in regulating appetite and the distribution of body fat. Its decrease can cause an increase in appetite, especially for foods rich in carbohydrates and sugars, and a greater tendency to accumulate abdominal fat.
Basal metabolism:
Burning calories at rest: With age, our basal metabolism, the amount of calories we burn at rest, tends to decrease. This means that, to maintain the same weight, we need to consume fewer calories or increase our physical activity.
Changes in body composition:
Loss of muscle mass: As we age, we lose muscle mass and gain fat mass. Muscle mass is more metabolically active than fat, so its loss contributes to a reduction in basal metabolism.
Social and lifestyle factors:
Responsibilities: Family responsibilities, work, and stress can make it difficult to maintain a healthy diet and a regular exercise routine.
Sedentary lifestyle: Changes in sleeping habits and increased sedentary lifestyle can also contribute to weight gain.
Fatphobia:
Weight discrimination: Fatphobia, discrimination based on body weight, can negatively affect self-esteem and motivation to adopt healthy habits.
How can we lose weight after 30?
The key is a comprehensive approach that addresses both the biological and social aspects of the problem.
Do physical activity on a regular basis:
Move at least 30 minutes a day: Incorporate at least 30 minutes of moderate exercise into your daily routine, such as walking, swimming, or cycling. You can complement with muscle strength activities two or three times a week.
Prioritize rest and quality of sleep:
Sleep 7 to 8 hours per night: Getting enough sleep helps regulate appetite and metabolism hormones, as well as improve mood and energy.
Manage stress:
Relaxation techniques: Chronic stress can increase levels of cortisol, a hormone that promotes the storage of abdominal fat. Practice relaxation techniques such as yoga, meditation or mindfulness to control it.
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