LOSE WEIGHT: THE DIET SUITABLE FOR ALL AGES, FROM 20 TO 40 AT MENOPAUSE

Intimately influenced by hormonal, psychological and physical factors, the body changes with age. Nothing strange then if a woman of 50 does not have the silhouette anymore than when she was 20! they cannot be the same for all ages.

Unfortunately, sometimes the few extra kilos accumulated over time turn into two more sizes that become almost impossible to dispose of ... To avoid such inconveniences it is better to limit weight gain during sensitive periods.

Thanks to the explanations and menus of Nathalie Negro, dietician at the Brides-les-Bains spa, you can keep your weight under control at all stages of your life. Although deep down we all know, whatever our age, what we encounter when we are on a diet ...

Losing weight between 20 and 30 years: why am I gaining weight?

The main reasons for gaining weight between the ages of 20 and 30 are the following:

Frequent outings: between pizzas, sweets, sandwiches and evenings with friends, it takes a moment to gain weight. Fast-food foods are very energetic, high in fat and sugar. Not to mention chips, pretzels and cocktails, present at will during the holidays, and (unfortunately) full of insidious calories, fats and preservatives.
Little familiarity in the kitchen: often at lunch we are satisfied with a sandwich and at dinner, thanks to daily fatigue, getting into the kitchen is another job. And so you end up eating a quick sandwich or a dish that is ready to be put in the microwave only, without paying attention to the nutritional information.
Finances are in short supply: the result? We do without fruit and vegetables (which seem very expensive) and we prefer things a little cheaper but that do not bring the nutritional values our body needs and contain preservatives, fats and refined sugars.

How to lose weight quickly between the ages of 20 and 30

To lose weight, there is no need to eliminate all small food pleasures. If you really can't do without pizza, eat it, but only once a week (if you can, opt for the version with wholemeal flour).
As for fast food, however, it is definitely better to eliminate it completely or, if really, consume it only once a month, without exaggerating with sauces and carbonated and sugary drinks. Cocktails and alcoholic drinks can generally be consumed, but it is better to limit them to a couple of evenings per week (and one glass per night, not 3).

For a "balanced daily diet, rule number 1 must be: never skip breakfast. At lunch it would be better to eat sandwiches a couple of times a week at the most and it is preferable to focus on balanced dishes that contain proteins (meat or fish) accompanied by vegetables and a small sandwich, preferably wholemeal flour.If you feel hungry mid-afternoon and mid-morning, opt for a fruit or a low-fat yogurt.

Shopping is important! Are fresh vegetables too expensive? You can always opt for frozen or canned vegetables. Although the nutritional values decrease, they are excellent alternatives and will keep for much longer periods. For fruit, on the other hand, choose the seasonal one, which costs less.As far as packaged dishes are concerned, it is imperative to check that the amount of fat does not exceed 5% and that the protein / lipid ratio is greater than 1.

Losing weight between 20 and 30 years: example of a daily menu

NOTE: in italics, foods authorized only once a week

Breakfast 1 cup (40 g) of cereals (corn-flakes or oat flakes); 150 ml of milk; 1 fruit
Or: 2 slices of bread; 2 teaspoons of jam; 1 yogurt; 1 fruit

Lunch
100 g lean red meat or poultry
Or 120 g of fish; 3 tablespoons of oil; 200 g of cooked and / or raw vegetables; 60 g of bread; 1 yogurt or 1 fruit
Or, as a sandwich:
80 g of bread; 40 g of raw ham or cheese; some salad leaves; 1 fruit

Snack
40 g of bread; 20 g of dark chocolate
Or: 5 dry biscuits

Dinner
150 g of cooked and / or raw vegetables; 150 of pasta or rice (50 g raw); 1 tablespoon of oil; 30 g of cheese; 1 fruit or 1 slice of cake or 2 scoops of ice cream

Losing weight between 30 and 40: why am I gaining weight?

If you have gained weight between the ages of 30 and 40, the reasons could be the following:

Life as a mother: not only have pregnancies left their mark on the silhouette, but also the shelves and the fridge are always full of food for the children ... a continuous temptation.
Unbalanced diets: trying different diets one after the other is not helpful for weight loss. Continuing to change your diet will only send your metabolism into a tailspin, and you risk regaining the lost kilos with lots of interests!

If you have gained weight between the ages of 30 and 40, the reasons could be the following:

The pleasures of life as a couple (and not): delicious lunches with friends and romantic dinners follow one another, and this is how the extra pounds accumulate ...
Life as a mother: not only have pregnancies left their mark on the silhouette, but also the shelves and the fridge are always full of food for the children ... a continuous temptation.
Unbalanced diets: Trying different diets one after the other is not helpful for weight loss. Continuing to change your diet will only send your metabolism into a tailspin, and you risk regaining the lost kilos with lots of interests!

How to lose weight quickly between the ages of 30 and 40

If you don't want to give up a more substantial dinner with friends, partner or husband, lighten up your lunch. A "salad (lightly seasoned) with an egg or half a can of tuna and a small wholemeal sandwich, or grilled vegetables and a small portion of protein. In this way at dinner you can make a meal with meat or fish, vegetables, fruit.

Instead of eating exactly what you give your children (who need to grow and need calories), eat fruit, yogurt, or a slice of bread with a teaspoon of honey or sugar-free jam for a snack.

Reduce the quantities. The doses matter: eat more vegetables, but limit the carbohydrates and, if cooked for many people, remember that men and children have a different metabolism and have higher energy needs than women!

Losing weight between 30 and 40 years: example of a daily menu

NOTE: foods authorized only once a week in italics

Breakfast
1 yogurt OR 150 ml of milk; 60 g of bread O 1 brioche; 10 g of butter; 1 teaspoon of jam

Lunch
40 g of natural tuna OR 1 egg OR 50 g of cold cuts; 150 g of raw and / or cooked vegetables; 150 g of pasta or rice (50 g raw); 10 ml of "olive oil" (2 teaspoons); 1 yogurt or 1 OU fruit 1 slice of cake

Dinner
250 ml of minestrone OR 100 g of vegetables; 150 g of pasta (50 g raw); 2 teaspoons of "olive oil"; 150 g of fish or 130 g of lean meat / poultry OR 40 g of cheese; 40 g of bread; 1 fruit O 2 scoops of ice cream

Losing weight in menopause: why am I gaining weight?

Did you gain weight in menopause? On the other hand, it's time for changes ... Here are the main reasons:

The body changes: with the arrival of menopause, the ovaries produce less and less female hormones. The superfluous fat on the hips and thighs decreases, while the fat on the belly increases. You are more subject to water retention and the silhouette suffers.
Desire to nibble: not only does the decrease in estrogen increase the appetite, but it also makes you feel the need to satisfy the palate with more gluttonous foods.
It accumulates more: do you feel like you accumulate every ounce of what you eat? This is normal: after the age of fifty, the body's energy costs naturally decrease and fat mass tends to replace lean mass. Result: even if you consume the same quantities as before, you gain weight more easily.

How to lose weight quickly in menopause?

To lose weight in menopause is important resume or increase physical activity. Basic metabolism tends to decrease. It is essential to compensate by increasing energy consumption with endurance activities that avoid storing fat (walking, jogging, cross-country skiing, cycling…). Exercising also helps to firm up the body and stretching stretches the muscles while maintaining their elasticity.

To avoid messy nibbling, it's best to have a mid-afternoon snack with a slice of wholemeal bread and fruit or, alternatively, a low-fat yogurt.

Finally, to avoid monotony and better control the feeding, the ideal is cooking. This way you will know exactly what each dish contains.

Losing weight in menopause: example of a daily menu

NOTE: foods authorized only once a week in italics

Breakfast
50 ml of milk; 60 g of bread; 8 g of butter OR 2 teaspoons of jam; 1 fruit

Lunch
150 g of pasta or rice (50 g raw); 1 plate of cooked and / or raw vegetables; 100 g of lean meat / poultry; 2 teaspoons of oil; 1 yogurt or 1 fruit

Snack
60 g of bread; 40 g of cheese O 30 g of chocolate

Dinner
1 plate of minestrone or 200 g of cooked and / or raw vegetables; 80 g of fish O 50 g of cold cuts; 1 teaspoon of oil; 1 yogurt or 1 fruit

And don't forget to include these foods in your meal plan that help boost metabolism and lose weight faster: