Find a way to deal with stress, eat enough protein and pay attention to the number of calories – you really can get rid of extra pounds without strict (and unhealthy) diets.
Over the years, the metabolism slows down and that is an indisputable fact, but still, there are ways to burn calories – faster than usual.
A few tips that will help you:
More years, fewer calories
How many calories do you need per day , while not breaking the ideal weight? On average, an active woman in her 20s can consume 2,200 calories per day without disturbing her current weight.
In the 30s and 40s, the caloric value drops to 2,000, and in the 50s to 1,800 calories per day on average.
In men, the number of calories is higher. That is, until the age of 30 they can consume from 2,400 to 3,000 calories, until the age of 60 between 2,200 and 3,000, while after the age of 60 the number decreases to 2,000 to 2,600 calories per day.
The number of calories needed varies depending on height, physical activity and health status.
It is best to consult an expert to determine exactly how many calories your body needs to lose weight or maintain an optimal weight.
It’s inevitable that you’ll change your eating habits over the years, but eating fewer calories doesn’t mean starving yourself, it means making better food choices.
A healthy amount of protein
Stronger muscles by themselves burn more calories. Protein is important for building strong muscles, but only if it is consumed in a healthy amount.
What does a healthy amount of protein even mean?
From 10% to 35% of the daily intake of calories should be proteins . Or, for every pound of your weight, you should get about 0.8 grams of protein per day.
Meaning, if you weigh 75 kg, it is recommended that you consume 60 grams of protein per day.
Yogurt and yogurt again!
Yogurt is the best snack if you want to maintain a healthy weight because it has the ideal balance of carbohydrates, protein and fat while keeping your blood sugar levels stable.
Yogurt accelerates the metabolism, stimulates the burning of calories and frees you from toxins and bloating.
Physical activity
Cardio training will mostly help you build muscle and get rid of extra pounds.
If you are not used to physical activity, start at an easier pace, lasting 20 minutes, then gradually increase the intensity.
To make your exercise more interesting, combine walking, cycling and working out.
Coping with stress
The stress caused by the modern lifestyle is one of the main culprits for slowing down the metabolism and gaining weight, in addition to poor nutrition and lack of physical activities.
In fact, many people react by overeating when they are under stress. If this lasts for a long time, it is inevitable that the body weight will increase.
