Your goal: to maintain a good level of metabolism.You harder to perform physical exercises.Consult with your doctor before embarking on a new exercise program.Do not strain during exercise.
Instead of straining ligaments, muscles and back, running along asphalt tracks, find safer exercises.For example, walking briskly for at least three hours a week, you will not only burn fat, but also to train the heart muscle.It's like that for half an hour a week doing aerobics.Doctors recommend walking briskly for at least twenty minutes a day.
More Practice.Due to the onset of menopause in women can increase the loss of muscle and bone mass.To prevent osteoporosis and reduce the risk of fractures, it is necessary to increase the time of aerobic and strength training to half an hour three times a week."Eat more frequently, but smaller. The older you get, the harder the body to process large amounts of calories and nutrients."
not forget about stretching.Poor stretching can cause a variety of injuries and fractu
Proper weight tracking.Another important point - this is the right ratio of fat and muscle mass.Especially it is necessary to monitor this ratio in the process of losing weight.Achieving weight loss, it is important to reduce the amount of body fat, while avoiding reduction of muscle and bone mass.
Modern nutritionists have long used impedance - to determine the amount of fat in the human body.Safe electrical current is passed through the human body via the water present in the muscles.His resistance to the passage of an electric current measures the lean body mass.
Fat mass is the total weight minus the muscle.Such a device good to have around the house to people who take care of their health and weight.Now there are special scales to measure the function of not only weight, but the fat in your body.Such scales are very easy to handle.They are completely safe and do not require special additional calculations.
Tune into "healthy" lifestyle.Keep in mind that your body needs on a daily basis is necessary from 1900 to 2000 calories, but those calories, choose wisely.Can artificial sweeteners and flavors in ice cream and wonderful taste, but the benefits they will never be compared with blueberries, apples or broccoli, reducing the risk of cancer and cardiovascular disease, and diabetes.
Eat more often, but less.The older you get, the harder the body to process large amounts of calories and nutrients.Try to eat only half portions for lunch, and the second half to keep the moment when again hungry.
Switch to soy.If menopause you begin a course of hormone replacement therapy, you can get better for two to five kilograms, so try to stay away from foods containing a lot of fat, eating more soy products such as soy milk, tofu or soy burgers.Moreover, these products facilitate menopause symptoms such as hot flushes and sweating.Soy is also useful for the skeletal system, as it contains a lot of calcium in the form of easy to digest by the body.
Another useful soybean feature - the ability to reduce the risk of cardiovascular disease and cancer
If you eat soy products, then, of course, become to eat less meat, which means that your body will do less saturated fat,which increase blood cholesterol levels.Thus, you reduce the risk of strokes and heart attacks by half.