2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Question: I am a 40-year-old, healthy, active sports woman. I train 60 minutes and more 6 or 7 days a week, but I gain weight anyway. Is it possible that hormonal changes affect my desire for food and if so, how to deal with it? How to restore your metabolism, for to lose weight?
Answer: Many things can affect your ability to lose weight, such as:
• Food selection;
• Level of activity;
• Genes;
• Age.
Stress can also affect weight loss, and overuse can stress the body, respectively, to appear hormonal problems that make weight loss harder.
Although physical activity is very important for your overall health, overtraining and not getting adequate rest between workouts can prevent the weight loss process. This is why balancing exercise and recovery periods are critical.
Excessive physical activity - especially that which increases cardiovascular activity such as marathon and triathlon training - can increase levels of cortisol, a hormone that is released during stress.
Although this hormone is especially important for your health, elevated cortisol levels are associated with:
• Weight gain;
• Sleep problems;
• Increased risk of inflammation;
• Accumulation of fat around the abdomen (even in thin people).
Elevated cortisol levels cause hunger and cravings for junk food, which can lead to weight gain or prevent the loss of excess.
Smart ways to deal with weight gain as a result of stress are:
• Reduction of training sessions;
• Give your body time to recover between workouts;
• Take steps to reduce cortisol. You can turn to yoga or meditation.
Although stress and high cortisol levels can slow down your weight loss, there are other factors that could have an impact.
Food selection
Diet is one of the most important factors in maintaining a healthy weight. Making small adjustments to your diet is one of the best ways to improve your health and well-being weight loss.
Eating foods rich in protein, vegetables and healthy fats has been shown to lead to sustainable weight loss.
Weight training
If you find that most of your workouts include cardiovascular activity and a little resistance training, try replacing some of your cardio workouts with muscle building exercises - consider push-ups or seizures.
Strength training helps build muscle and can increase the number of calories you burn while at rest.
Premenopause
The pre-menopausal condition usually begins around a woman's 40s. In some women, this condition may start earlier. Studies show that hormonal fluctuations during this period can lead to weight gain, especially in the abdomen.
Talk to your doctor if you have premenopausal symptoms such as hot flashes, irregular periods, weight gain or fatigue.
Tips for increased appetite
If excessive hunger prevents you from losing weight, here are some easy, effective ways to deal with it:
• Make sure you eat enough calories. If you eat less during the day, you may feel hungry for sweets at night;
• Hydrate yourself. This is especially important for active people like triathletes. Drinking enough water during the day can prevent excessive hunger;
• Eat more protein. Add a source of high protein to your diet - for example, eggs, natural peanut butter, chicken, tofu.
• Get enough sleep. Sleep deprivation can increase cortisol levels and lead to a stronger hunger for junk food.
To prevent weight gain and maintain a healthy weight, try to follow some of the suggestions listed above. If you still have problems after trying these tips, talk to your doctor for advice.
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