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Top 4 tips for success

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Presse Santé

With a busy schedule and a lot of fast and processed food everywhere, losing weight after 40 can seem like a pretty daunting task. It’s no wonder many people wonder “How can I increase my metabolism after 40?”.

Although it is commonly believed that metabolism slows down in your 20s or 30s, new research suggests that this is not necessarily true. It is now believed that you burn about the same amount of calories between the ages of 20 and 60, which means that weight loss after 40 depends more on your lifestyle than your genetics or age.

Exercise and a healthy diet are key to slimming down, staying fit and losing belly fat, but so are getting enough sleep and managing stress. Read on to learn more about how to lose weight after 40 and 50.

Weight gain or weight loss after 40?

Recent research shows that, on average, adults gain about one to two pounds a year during their adult lives. It may not seem like much, but it adds up over time. Gradual weight gain at this rate equates to an additional 10-20 kilograms per decade. Between the ages of twenty and fifty, this can mean gaining an extra 20, 30 or even 40 kilos.

Women who have trouble losing weight in midlife often blame it on their hormones or slowing metabolism.
Weight gain during menopause is very common. Statistics show that many women tend to gain between 2.5 and 7 kg on average during and shortly after menopause.

Why weight is gained after 40

A pivotal study published in August 2021 in the journal Science, which included data from about 6,500 people, ranging from infants to 95-year-olds, found that the main reason people gain weight in middle age is because they eat more calories than they burn, not because their “metabolism slows down.” The study also found that there were no real differences between the metabolic rates of men and women after accounting for other factors such as body size (it takes more calories to maintain a larger body mass, which is the case for most men than women).

The main findings of the study, which analyzed weight gain throughout life due to changes in metabolism, showed that metabolic rates can be broadly divided into four distinct life stages:

1 Up to the age of 1 year, calorie burning is maximal.
2 From the age of 1 year to about 20 years, metabolism slows gradually by 3% per year.
3 Between the ages of 20 and 60, the metabolic rate remains more or less stable.
4 After age 60, metabolism decreases by 1% per year.

So why is it difficult to lose weight after 40? There are several reasons why a person may have difficulty maintaining a healthy weight in middle age:

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– Reduced muscle mass, mainly due to a sedentary lifestyle and less daily physical activity.
– High caloric intake, due to a diet rich in processed (or worse, ultra-processed) foods.
– Low intake of antioxidants, fiber, vitamins, minerals and healthy fats such as omega-3.
– Insulin resistance, which often alters appetite and can lead to belly weight gain.
– Chronic stress and depression, which increase cortisol and other “stress hormones” that can lead to fat accumulation and cravings.
– Sleep deprivation, which disrupts normal metabolic functions and is associated with obesity, hypertension and other metabolic disorders.
– taking certain medications, such as antidepressants, which may contribute to weight gain.

Contrary to popular belief, menopausal women do not necessarily experience a decrease in metabolism, according to the study mentioned above. This means that the change in hormones should not be blamed for weight gain (at least not entirely).

How to lose weight after 40

Weight loss after 40 should be approached in the same way as if you were 30 or 50 years old. So how to get rid of belly fat after 40? Here’s where to start losing weight after 40:

1. Get your diet in order.

First, it’s important to be aware of the foods you choose and the number of calories you consume on average. A food diary can be a good way to do this, as it can highlight your habits and patterns that you may be overlooking. Experts believe that food tracking, such as keeping a diary or using a phone app, can help maintain weight loss over the long term.

To avoid weight gain and promote weight loss in midlife, making low-calorie, nutrient-rich food choices is a priority. Here are some tips for doing so and losing weight after 40:

– Eliminate as many processed foods as possible from your diet, especially calorie-dense foods such as desserts, chips, pizzas, processed meats, frozen meals and sugary drinks. Many studies show that limiting consumption of ultra-processed foods may be the most effective strategy for preventing and treating obesity, as processed foods significantly increase the amount of calories consumed.

– Instead, choose real, whole foods. Try to consume mostly products that contain only one or two ingredients and no added sugars, preservatives, fats or flavorings.

– Fill up on fiber-rich foods, such as vegetables, fruits, salads, legumes, broth-based soups and whole grains. These foods make you feel full, are rich in nutrients and are generally low in calories.

– Adding protein to each meal, such as fish, yogurt or legumes, will help you control your appetite. For some people, low-carbohydrate diets that include more protein and healthy fats (such as the keto diet) can also be effective for weight loss.

– Pay attention to portion sizes. Practice mindful eating and watch how much you eat at each meal and how often you snack. Be especially careful to limit the amount of sugary foods, refined carbohydrates (such as bread, pasta, or rice), and high-fat products such as salad dressings, butter, and oils. (Fats in your diet are essential, but portion control is important).

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– Consider trying intermittent fasting, which usually involves fasting 13 to 16 hours a day and eating only during the remaining hours. This method tends to reduce people’s total caloric intake and makes them think more carefully about their choices, and is beneficial for many metabolic and immune functions.

2. Prepare your meals to control your calorie intake.

Strive to set aside a few hours a week to shop and prepare your meals, which will prevent you from eating out often and limit last-minute decisions that may be unhealthy. Many people manage to prepare meals on the weekend, for example, by preparing a few staples each week, such as vegetables, a healthy protein and nutritious snacks to go. Cutting up fresh fruit and vegetables to keep on hand in the fridge is another good habit to get into.

3. Exercise regularly

To maintain muscle mass, mobility and overall functionality, continue to incorporate movement and different types of exercise into your daily routine. As you age, you may find it more difficult to engage in high-intensity exercise (although it has many metabolic benefits), but brisk walking, jogging, elliptical cycling, weight training, swimming, and cycling are still excellent options.

Ideally, a combination of aerobic and resistance exercise should be performed every day. This combination is good for muscle growth, but also for the heart, metabolism, brain and immune system. Strength/resistance training is especially helpful for maintaining a healthy metabolic rate, as muscles need more energy (calories) to maintain themselves.

In addition to exercising, try to limit the time you spend each day in a sedentary position, e.g., watching TV, sitting at the computer, etc. Incorporate more movement into your day by walking, climbing stairs, cleaning, etc. Wearing a physical activity tracking device can help, especially if you set a reminder to take more frequent breaks to move, get up or stretch.

4. Get enough sleep and manage your stress.

Lack of sleep disrupts many important hormones and is associated with an increased risk of obesity and diabetes. Chronic stress can also lead to weight gain because it increases the production of cortisol, a hormone that can lead to increased appetite and belly fat storage.
In both cases, it is more difficult to have energy to be active during the day. Studies show that fatigue tends to increase cravings for unhealthy foods and interferes with the way the body regulates insulin and glucose.

Here are some helpful ways to manage stress and promote better sleep to help you lose weight after 40.

– Try to get seven to nine hours of sleep a night, which is what most adults need to stay metabolically healthy.

– Develop good sleep habits, such as creating a bedtime routine that soothes you. Try going to bed and waking up at about the same time each night. This helps regulate your circadian rhythm (also known as your internal clock), which plays a role in your metabolism. Be sure to unplug from your digital devices at night, including your phone, TV and computer, so that the blue light from these devices doesn’t make you restless.

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– To relieve stress, try breathing exercises, yoga, meditation, reading, journaling, therapy and spending time in nature. All of these activities can help trigger the body’s relaxation response and improve sleep.

– Limit caffeine and alcoholic beverages, especially close to bedtime. Experts recommend no more than one drink a day for women and no more than two for men.

– During the day, expose yourself to sunlight. This can help normalize your circadian rhythm and increase your vitamin D levels. Studies show that people with normal vitamin D levels tend to have an easier time losing weight than those without.

What about weight loss after 50?

The above weight loss tips also apply to adults in their 50s. It’s all about eating right, moving more and taking care of yourself holistically.

You may need to adjust the type of exercise you do as you age, but this should naturally lead to a decrease in your appetite if you are less active. If you focus on healthy eating, mindful eating and portion control, you should be able to adjust your calorie intake as you age to meet your body’s needs.

Risks and side effects of weight loss.

When it comes to weight loss, it is usually best to lose weight slowly and steadily, rather than following fad diets and cutting calories drastically. To lose weight safely and keep it off, try to reduce your daily calorie intake by 300 to 500 calories. This should allow you to lose one to two kilos per week.

Remember that once you have lost weight, you will need to keep it off by following a healthy lifestyle. Your metabolism adapts to weight loss by reducing your caloric needs, so keep focusing on healthy, whole foods. If you’ve tried all of the above and still can’t lose the extra pounds, it’s worth making an appointment with a dietitian or your doctor. He or she can discuss possible problems such as a thyroid problem, insulin resistance or pre-diabetes.

Conclusion

Losing weight after 40 may seem difficult, but it’s certainly not impossible. Believe it or not, your metabolism stays pretty much the same from your 20s to your 60s. However, an unhealthy lifestyle often leads to weight gain during these decades. How can a woman or man in their 40s and 50s lose weight as easily as possible? First, it is essential to avoid processed foods and adopt a healthy diet. Exercise, stress management and sleep are also important for losing weight after 40. Other strategies and tools that can help lose weight after 40 include intermittent fasting, keeping a food diary, using a fitness tracker and maintaining a regular sleep-wake cycle.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO CASE can the information given replace the advice of a health professional.

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Well Being

6 questions you should ask yourself for a 100% effective diet

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Presse Santé

Your weight loss success largely depends on your willingness to rise to the challenge. If you take the plunge before you’re ready, your weight loss program could fail at the first hurdle.

Knowing that you need to make changes in your life and actually making them are two different things.

Use these questions to assess your readiness to lose weight.

Are you motivated to make long-term changes to your lifestyle?

Successful weight loss depends on making permanent lifestyle changes, such as eating healthy, low-calorie foods and including physical activity in your daily routine. This could represent a significant departure from your current lifestyle.

You may need to revise your diet to eat more whole grains, fruits, and vegetables, for example. It will be important to eat a variety of healthy foods. You’ll also need to find time for physical activity, ideally for at least 30 to 45 minutes, or more, most days of the week.

Find your motivation and focus on it:

Your true motivation is the best guarantee of success, but what is it? To make these changes, ask yourself first why you want to lose weight, all these changes to:

  • have better health,
  • better appearance
  • feel better about yourself
  • better way
  • start a new love story

Have you identified anything in your life that might distract you from your weight loss goal?

If you’re dealing with major life events, such as marital problems, work stress, illness, or financial worries, you may not want to add the challenge of reviewing your eating habits and time spent being physically active. It may be better to wait until the right time to embark on your weight loss program to limit the risk of failure due to external factors that are too heavy.

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Do you have a realistic picture of how much weight you will lose and how fast?

Reaching and maintaining a healthy weight is a lifelong process. Start by making sure your weight loss goal is safe and realistic, such as losing 5 percent of your current weight.

Try to start losing 0.5 to 1 kilogram per week until you reach your goal. This means burning 500 to 1,000 more calories than you consume each day, through diet and exercise.

You could lose weight faster if you change your habits significantly. However, be careful. Radical changes that are not sustainable are unlikely to be effective in the long term.

Have you resolved emotional problems related to your weight?

Emotions and food are often intertwined. Anger, stress, grief, and boredom can trigger emotional eating. If you have a history of disordered eating, losing weight can be even more difficult.

To prepare for challenges, identify emotional issues related to eating.

Do you have support around you?

Any weight loss program can be difficult. You may face moments of temptation or discouragement. Having someone around you to offer encouragement can help. If you don’t have friends or loved ones you can rely on for positive help, consider joining a weight loss support group.

If you want to keep your weight loss efforts to yourself and not tell anyone about it, it will be more difficult. But maybe you’re ready to be responsible to yourself: set up dates with yourself then. With summary about:

  • – regular weigh-ins
  • – monitor your diet
  • – track your physical activity
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Have you really accepted the weight loss challenge?

If you don’t have a positive attitude toward weight loss, you may not be ready. And if you fear what’s to come, you’re more likely to find excuses to veer off course.

Instead, try to take a nice view of your new lifestyle and stay positive. Focus on how good you will feel when you are more active or weigh less. Imagine celebrating all the successes along the way, whether it’s enjoying a new food, completing another workout, or losing your first few pounds.

If you answered yes to most or all of the questions

You are probably ready to make lifestyle changes that will help you lose weight permanently. Get ahead with healthy eating and regular physical activity, starting today!

If you think you need help, see a dietitian or join a reputable weight loss program. If you have a significant amount of weight to lose, you may benefit from follow-up with a therapist or obesity specialist.

If you answer no to more than one of the questions

You may not be ready to embark on a weight loss program right now, and that’s okay. Explore what’s holding you back and face those obstacles.

Consider seeking help from a professional weight loss tracker to help you deal with any roadblocks. Then, reassess your readiness for your weight loss program so you can get off to a great start.

Ready, set, let’s go

If you can’t answer every question with a simple yes or no, but overall you feel positive and confident with your answers, consider starting now.

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You may never have definitive answers in life. Don’t let this rob you of the opportunity to achieve your weight loss goals.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Well Being

The 9 benefits of oats

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Presse Santé

There are so many health benefits to enjoying a bowl of oatmeal every morning. Loaded with fiber, protein, and vitamins, rolled oats are a perfect way to start your day. Along with its nutritional content, oats also have amazing cosmetic benefits that you may not be aware of. Keep reading to know more!

Here are 10 reasons to add oatmeal to your routine:

  1. They are full of nutrients.

Rolled oats are a good source of fiber, vitamins, and minerals, including 27% RDA manganese, 7% RDA phosphorus and copper, 10% RDA zinc, 4% RDA iron, 5% RDA magnesium, and vitamin B1. .

  1. They help reduce cholesterol levels.

Oats are often touted as a health food, and for good reason. Not only are they a good source of fiber, but they can also help lower cholesterol levels. The soluble fiber in oats binds cholesterol in the intestine and prevents it from being absorbed into the bloodstream. In addition, oats promote the excretion of bile acids, which are made from cholesterol.

  1. They stabilize blood sugar levels.

Anyone who has ever experienced hypoglycemia knows that it can be a real ordeal. He feels irritable, shaky and generally in a bad mood. Rolled oats are a great way to stabilize your blood sugar and avoid those dreaded lows. The soluble fiber in oats slows the absorption of glucose into the blood, providing a more regular source of energy. Additionally, rolled oats contain nutrients such as magnesium and chromium, which help the body to better process glucose.

  1. They are filling and satisfying.

One of the reasons oats are so filling is because they contain a type of fiber called beta-glucan. This soluble fiber forms a gel-like substance in the stomach. This helps slow down the digestion process. Therefore, oats can help you feel full longer.

  1. They can help you lose weight.

Its high fiber content makes oats a healthy food that promotes weight loss. Fiber helps keep you full longer, which prevents overeating. Plus, oats are a complex carbohydrate, which means they take longer to digest and provide long-lasting energy throughout the morning. Eating oatmeal for breakfast can also help regulate blood sugar and prevent cravings later in the day.

  1. They keep you regular.

The high water content of rolled oats helps keep the intestines hydrated. This helps reduce constipation. Beta-glucan can also help absorb excess water in the intestine, making stool softer and easier to pass.

  1. They protect against heart disease.

Rolled oats have long been considered a heart-healthy food, and for good reason. Studies have shown that rolled oats can help lower cholesterol levels and reduce the risk of heart disease. One of the main nutrients in oats is a type of active ingredient called avenanthramide. This special component helps prevent the body from absorbing cholesterol and also has powerful antioxidant properties. Let’s not forget about our beloved beta-glucan, the soluble fiber that helps lower LDL cholesterol levels.

  1. They are beneficial for your skin and your hair…

Oats are often used in beauty products as they are believed to relieve dry skin and scalp conditions such as dandruff. They are also said to soothe itchiness caused by poison ivy or sumac rashes. In local application, in the form of a mask or compress, oats would relieve the inflammation and redness of eczema or other inflammatory skin conditions.

  1. An infusion of oats can help eliminate acne.

Applied topically, oats can help relieve itching, inflammation, and dryness. Infusion of oats is another way to harness the power of this humble cereal. Made by infusing rolled oats in hot water, oat tea has the same skin-benefiting properties as topical oat products.

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Likewise, an infusion of oats can help detoxify the skin and eliminate acne. Its antioxidant and anti-inflammatory compounds work together to reduce redness, irritation, and breakouts. For best results, drink oatmeal tea daily, then apply a gentle cleanser and moisturizer. With regular use, you should start to see a noticeable improvement in the appearance of your skin.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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How to behave better with your teenager? Here are 8 phrases to ban

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Presse Santé

Teenagers can be a difficult audience. They are in that middle phase of life where they are not quite children, but not quite adults. Therefore, they can be very sensitive and overreact to the slightest thing. Therefore, as a parent, it is important to choose your words carefully when addressing your teen. With that in mind, here are 8 phrases you should avoid saying to your teen:

  1. “You are exactly like your father/mother.”

As teens get older, they try to figure out who they are and their place in the world. They often look to their parents for advice and support, but can sometimes feel that they are being compared to their parents in a negative way. If you find yourself telling your teen “you’re just like your mom or dad,” try not to do it. This statement can make you feel that you are not good enough or that you will never measure up to your parents’ achievements. Instead, focus on praising her unique qualities and strengths. This will help you gain self-confidence and feel good about yourself.

  1. “Don’t be a drama queen. »

Anyone who has been a teenager knows that life can feel like one big drama. From acne to heartbreak, it can feel like the world is constantly conspiring against us. So the last thing a teen needs is to be told they’re overreacting or being melodramatic. This not only invalidates their feelings, but it can also make them feel powerless to control their own emotions. When a teen is feeling overwhelmed, the best thing he can do is offer her support and understanding. And if you’re tempted to tell her, “Don’t be a drama queen,” bite your tongue and think about how you wish you’d been treated at her age.

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Photo credit: Freepik
  1. “I’m not mad, I’m just disappointed. »

When a teenager hears this phrase, it can feel like a stab to the heart. It’s hard enough hearing that a parent or guardian is disappointed in you, but feeling like you’ve let them down can be devastating. Unfortunately, this phrase is all too common and can do more harm than good. On the one hand, it indicates that the interlocutor is more concerned with her own feelings than with those of the adolescent. It also suggests that the adolescent has failed to meet an arbitrary standard and is lacking in some way. Finally, it sends the message that the teen can’t fix things. So think twice. Expressing yourself better or explaining yourself more can do a lot of good.

  1. ” You are punished. »

It is a phrase that no teenager wants to hear. And that is a phrase that parents should never say. Why ? Because punishing a teenager is often ineffective and can have such serious repercussions. When a teenager is grounded, he is often isolated from her friends and forbidden to do what she loves. This can lead to feelings of loneliness, frustration, and resentment. In addition, punishing a teenager causes conflicts between parents and children.

Instead of resorting to punishment, parents should try to find other ways to discipline their teens. For example, setting clear expectations and consequences for misbehavior, or removing privileges like the right to drive or use a cell phone. Punishment should be the last resort, not the first thing that comes to mind when a teen misbehaves.

  1. ” We’ll see. “

If you’re a parent of a teenager, you’ve probably heard the phrase “we’ll see” more often than not. It’s the answer when your teen doesn’t want to do something, whether it’s going to school or taking out the trash. And while “we’ll see” may seem like a harmless way to postpone a decision, it can actually be very damaging.

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Here’s why: This phrase sends the message that your teen’s wants and needs are not a priority. It indicates that her feelings are invalid and her opinions don’t matter. In other words, it’s a way of invalidating your teen’s experiences and postponing her needs indefinitely. The next time you’re tempted to say, “We’ll see,” try something else. For example, you can say “Let me think about it” or “I’m not sure yet.” These responses show that you take your teen’s concerns seriously and are committed to making a decision that works for everyone involved.

  1. “Fine, do what you want. »

When it comes to teenagers, this answer is never the right one. He communicates two things to a teenager: that you don’t care about his opinion and that he is not willing to compromise. The result is likely to be a teen feeling ignored and misunderstood, leading to more conflict later on. Instead, he tries to say something like, “I see you’re passionate about this, and I’m willing to compromise.” This sends the message that you respect their opinion and are willing to work together to find a solution that everyone can enjoy. Ultimately, this is the best way to avoid conflict and build a strong relationship with your teen.

  1. “I don’t care what others do. »

When you’re a teenager, you feel like everyone is watching you and waiting for you to make a mistake. So when someone says “I don’t care what anyone else does,” it can sound like they’re saying “I don’t care what you do.” Although that is not what it means, it can be painful. Teenagers are already under a lot of pressure: from school, from their parents, from their friends. The last thing they need is someone telling them their choices don’t matter. The next time you talk to a teenager, remember that they are just trying to figure things out. He will be patient and understanding, and let him know that he is interested in what he is doing.

  1. “Trust me, I know what I’m talking about. »

We have all been there. We try to give a teenager sage advice, but he won’t listen. So we utter those fateful words: “Trust me, I know what I’m talking about.” “Big mistake. These words are almost certain to trigger an immediate and provocative response.” Oh yeah? Well, you know nothing at all! The problem is that teens are programmed to push back against authority figures. Telling them to trust you will only drive them deeper.

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If you want to be heard, you need to find a way to connect with your teen on their level. Avoid using phrases like “when I was your age” or “you’ll understand when you’re older.” Instead, try to empathize with how they feel and explain things in a way that makes sense to them.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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