There are many ways to slim down by age, from frequently exercising and following a specific diet to reducing stress. As people age, they tend to gain weight more quickly. Various things influence this weight gain, ranging from hormonal changes in the body, and reduced muscle mass to unhealthy living habits.
Various ways to slim down by age
Getting a slim body at 30-50 is more challenging, but you don’t need to worry. The following are slimming strategies that you can choose based on your age:
How to slim down in your 30s
When entering the age of 30 years, the body will slowly lose mass and muscle tissue. It makes fat tissue in the body can increase so weight gain. Well, for those of you in your 30s to tackle it:
1. Train your abdominal muscles with Pilates
Some women in their 30s who already have children tend to experience changes in body shape after giving birth. Therefore, exercise is an essential part of maintaining body shape.
The type of exercise that is recommended for this age range is Pilates. This exercise effectively trains the abdominal muscles and can also strengthen the muscles of the back, pelvis, and buttocks.
2. Don’t just choose a diet method
Many diet options promise to lose weight fast. However, these dietary methods, including extreme diets, have not proven effective and safe.
The body’s metabolism becomes slower, which is why the body tends to be challenging to slim down with age. As a rule of thumb, stick to a balanced nutritious diet and limit calories, so you don’t overdo it.
At this age, you need to have sufficient protein intake to maintain your metabolism, meet carbohydrate intake (incredibly complex carbohydrates) to stay energized throughout the day, and limit sugar and fat intake.
3. Manage stress well
Work or household problems make you vulnerable to stress. Without realizing it, it turns out that stress can be one of the root causes of why you are more often hungry and eat a lot, making you continue to gain weight.
So, you have to be good at managing stress, so you don’t take it out on food or snacks excessively.
How to slim down in your 40s
In your 40s, losing weight will become even more difficult. It can be caused by changes in activity levels, eating habits, and hormonal influences.
However, the following steps can help you get a slim body:
1. Choose high-protein foods
Protein can increase metabolism in the body and make the stomach feel full longer. Of course, it will keep your body weight ideal.
In addition, eating high-protein foods can boost the immune system, reduce inflammation and pain, and repair damaged body tissues.
2. Don’t miss breakfast
In your 40s, it is advisable not to skip breakfast. In addition to filling energy to be able to move throughout the day, breakfast can reduce hunger and prevent overeating during the day.
At breakfast, eat nutritious foods, such as fruits and vegetables, nuts or seeds, and protein foods, such as eggs and fish.
3. Make time for exercise
In addition to daily activities, don’t forget always to take your time to exercise. The body’s metabolism begins to slow down at this age, so slimming down will be more difficult.
You are advised to exercise regularly at least 2-3 times a week to maintain weight. The recommended exercise in your 40s is walking, cycling, swimming, or aerobics.
How to slim down in your 50s
At this age, women will enter perimenopause, which is a transition period before entering menopause. At this time, the body’s metabolism will slow down, so many women are prone to gaining weight.
However, you don’t need to worry. There are several ways you can do to lose weight in your 50s, namely:
1. Move more and don’t sit too long
Sitting in the office for long periods can hinder your efforts to lose weight.
To overcome this, you are advised to be more active in the office by getting up from your seat and walking for 5 minutes every 1 hour. Interspersed with exercise or stretching every few hours so that the muscles are not stiff and sore.
Keep in mind also moving can burn a lot of calories and reduce excess body fat. Being active throughout the day is essential to get a slim body.
2. Set a good diet
Having a good diet in your 50s is the right way to get a slim and healthy body. Getting enough protein can help you lose weight and restore muscle function at this age range.
In addition, you are advised to eat high-fiber foods to launch the digestive system and keep blood sugar levels stable. Reduce or stop the habit of foods high in salt, sugar, and saturated fat or cholesterol.
3. Get enough sleep
Many studies state that lack of sleep can increase the risk of obesity and make losing weight even more difficult.
So, yes, try to sleep for 7-9 hours every night. In addition, improve the quality of your sleep by minimizing the light in the room and avoiding watching TV or using cell phones before going to bed.
How to slim down by age above can be tried if you want to improve your appearance. But not only that, but it can also take the steps above to reduce the risk of various diseases, such as heart disease, diabetes, and stroke.