Easy Health exercise for seniors

In this article, we list a few tips and exercises for the elderly to help with daily exercise. It is important for everyone to exercise every day, and certainly also for the elderly! According to the advice of the Sports Knowledge Center, the general movement standard is:

    The exercise guidelines are about the amount of physical exercise that is required for good health. That means:
        exercise 2.5 hours (150 minutes) weekly,
        spread over several days.
        moderately intensive, so that your heart rate and your breathing are slightly higher than normal
    In addition to those 2.5 hours, the guidelines also recommend adults to do muscle and bone-strengthening activities twice a week and for the elderly in combination with balance exercises.
We give you three advice below for more exercise and exercising your balance.

    Exercises for your balance, important for the elderly

In this advice, you can see that it is important for the elderly to do balance exercises. A simple daily exercise to keep your balance is to brush your teeth on one leg. One leg in the morning and the other leg in the evening. That way you stand on one leg for about 4 minutes every day.
    yoga exercises worked out for a better balance.
     balance exercise
Perhaps you yourself notice that your balance decreases. I see it clearly happen at the weekly walking boat camp training that I give. The “older” ladies have more difficulty with the exercises than the younger ladies. That’s because your balance simply decreases as you get older. These simple exercises can help you maintain your balance. Schedule these exercises so that you do this workout 2-3 times weekly (in addition to brushing your teeth on one leg daily).
   Exercises for more fitness
By moving, in whatever form, you work on your fitness. Occasionally try to do this movement a little more actively, so that your heart rate goes up for a moment. Exercising half an hour a day can be done by cycling, walking, gardening or household.
   A few simple exercises to raise your heart rate slightly:
    interval walking – find a long way with trees or lampposts – walk the length until you pass two trees quickly and then until the next tree calmly and repeat this about eight times. Depending on the distance you choose one or two trees. Perhaps five trees is a better distance.
  climb stairs – go up and downstairs a few times at high speed. Pay close attention to safety, do not go too fast.
  overtaking someone – are you cycling? Then try to overtake a walker or runner for a certain point. So that you build in a small competition element for yourself.

   Exercises for strength

To strengthen your muscle strength and bones you can do different exercises to strengthen this. We have worked out many different exercises for you on the site. But here are a few simple exercises for the elderly:
    sit & stand – sit at high speed 3x 10 times and stand on a dining room chair. When you sit down, you actually tap the chair. Make sure you place the chair in such a way that it cannot slip.
   imprints against the wall – imprints and boards are very good for training core muscles. Only this is quite heavy for many people. If you do it against the wall, then it is better to hold on. Make sure your body is in one straight line at a 39 cm distance from the wall. Put your hands against the wall and gently bend your elbows 15 times, so that your nose goes to the wall. Repeat this three times.
  train sitting abdominal muscles – sit on the tip of a sturdy dining room chair that cannot slide. Lift your feet off and on the floor, leaning back, but not touching the handrail.
What if it doesn’t work out?
We realize that doing these exercises works very well when you are in good health. As you get older, the chances are that you are less in shape or suffer from injuries more quickly.
Yet you can always keep moving, try out what you can do, no matter how small the movement is. Also, try moving again as quickly as possible and do what you can. Find all the help you need to make your life as normal as possible. Then you can just stay in your own house and sleep in your own bed. This prevents a bed from having to be in the room and you are mainly confronted with things you cannot do.

Watch out! When you are older, certain health problems or injuries may prevent you from doing certain things. It is good that you coordinate matters with the doctor or physical therapist. Even in very hot weather, the elderly should take it easy.

Reference:

3 most efficient fitness exercise at home without devices

 

In this article, we will discuss three fitness exercises, with which you train practically the entire body. Both conditionally and in terms of muscle strength, these are very efficient exercises. You can do them in any environment, indoors or outdoors. What you like best! Our preference is clearly outside because you get much more oxygen from the outside air. Your balcony or backyard can function as a fitness room.
 

fitness exercise at home without devices  

Push-ups

 

 

Push-ups are perhaps the oldest fitness exercises there are. With push-ups, you can train the entire body. The big advantage of push-ups is that you train both the back and stomach. By changing your posture, you can shift the focus towards your triceps. You also train your shoulders and many other muscles. Even your legs and buttocks participate a little.
 
Example push up exercise, 3 intensive fitness exercises
 
The big advantage of push-ups is that you decide how hard you make this exercise. You can start by doing this exercise from your toes. You can make yourself broad and then narrow again. You can also do quick repetitions or you can opt for a slow pattern. If it gets too heavy, you can do push-ups from your knees or by leaning on a table. You can also make the exercise more difficult by doing push-ups with one hand or having your feet supported on a bench or other elevation. This increases the intensity and you train your body even harder. Do you want to train with weights? Push-ups are also suitable for this. You can put weights on your shoulders or put on a vest with weights.
 
You can do push-ups in different series. This way the body gets to rest from time to time and your body can then suck in again full of oxygen. Something you need to do multiple repetitions. Otherwise, you will be completely empty.

 

 
 
 

Lunges

 

 
 
 
 
 
Training the legs and buttocks is inevitable when you are engaged in fitness. Your leg and buttock muscles are the most powerful part of the body. When you do fitness exercises, this often comes in part from the legs and buttocks, even when the focus is on a different muscle group. Can you strengthen these muscles? Then you manage to perform other exercises with more repetitions and keep it feeling longer.
 
 
Lunges are done by slowly stepping and at the same time moving your knees to the floor. By staying on the ground for a long time, you can feel your muscles burning and you can increase the intensity. Do you want to make it even more difficult? Then hold a weight in both of your hands. Walk up and down when doing lunges and try to perform the exercises as controlled as possible. Take a break once in a while if you have made a certain distance. After approximately 80% of your capacity, you can take 10 to 20 seconds of rest. Then you continue.
 
Example lunge exercise with weights
 
 

Burpees

 
What is special about burpees is that these exercises are challenging both conditionally and in terms of muscle strength. You can do burpees outside, in the gym and at home. This movement was invented by an American movement scientist and was designed to analyze how fit soldiers are. The more often and faster you perform these exercises, the fitter you are. Try to build up the frequency slowly and keep enough rest.
 
Explanation burpee exercise, examples of fitness exercises
 

 

You perform the exercise by jumping and then going to a squat position, now you go with bent knees from the squat position to an imprint position and press yourself once, then you go to the squat position again position and start from scratch.

 

Read also:         Three ways that an Apple Watch improves your health and sports performance

                           Exercise for the elderly

How to maintain the weight loss program and stick to it

Often losing weight is not good if you have little confidence. You start enthusiastically and after that, you still get thoughts like:

    I’m not going to succeed anyway, so I’d better stop immediately.
    I don’t know how to handle it during that dinner, so it makes no sense.
    I see other people all eating delicious things that I don’t like, that’s not fair.
    I’m tired, I don’t care, I just take that cake.
    They think I am a loser anyway because I am overweight, then I will be a weakling …
    I took licorice today, you see, I can’t do this.
Do you recognize this? Maybe good to start believing in yourself a little more! But how do you do that?

How to maintain weight loss program

More confidence helps with maintaining your weight loss program!
That sounds logical, but how do you do that?
It is mainly about your self-image and self-worth. If you have a lot of self-esteem, you are much more willing to take care of yourself. Because you give yourself a healthy body.
More self-confidence when losing weight helps if you keep thinking about this:
    You know that perfection does not exist, but you do find it nice and good for your health if you lose some weight.
    Success and achieving a goal is almost always accompanied by “pain”. You have to do something that you may not like. Also, consider doing a study, then you are studying on Sunday afternoon, while others can enjoy Netflix or have an appointment with friends. Or think of a top athlete who always has to train and hardly has a social life. We often only see the success but not the effort that is put into it. The same applies to achieve a certain weight.
    Do you already have a nice concert or trip on the agenda in about half a year? Then consider what you look like when you are there and weigh 10, 15, 20 pounds less? Can you keep repeating that image? Visualize it when you go to bed and when you get up again.
    Don’t feel bad if you don’t follow a diet exactly. If you do understand the intention and generally stick to your new eating pattern, then it does not matter that you do not follow the diet exactly. On the contrary, it helps you to maintain your new eating pattern!
    Everyone has good and bad habits. The people who seem to be effortlessly slim are undoubtedly struggling with other things they want to tackle and cost them a lot of effort.
    Don’t punish yourself by denying you everything to ridiculously maintain your weight loss program. Occasionally give yourself something that you really enjoy. Enjoy it and pick up your healthy eating pattern again.
    Search online for tasty, healthy recipes. You can also create a board on Pinterest with everything you like. At Insta you can follow certain healthy foods (hashtag) and thus gain all kinds of good inspiration.
    Remember that you have to go through the sour apple. That’s just the way it is. The first two weeks are the most difficult to maintain. Certainly from day 3 or 4. But after two weeks you will already notice results. Not only because of your weight, but you will have more energy and you will also see it very quickly on your face.

Other factors that do not make it easier for you to maintain your weight loss program:

If you are chronically ill or tired quickly, it is difficult to always stand firmly in your shoes. You are more inclined to use fast food that offers you some kind of comfort. Usually, that is not an apple … Even if you are not feeling well, or there is a lot of sadness, it is possible that you feed yourself with comfort food and your self-confidence is less.
Unfortunately, this often results in a negative snowball effect. The snacks make you feel even worse and more tired and you start filling even more with a high-sugar or high-fat diet. As a consolation.
You are often not aware of this pattern. Very often they are unconscious actions. You already have something in your mouth before you have actually thought about it. To break patterns, you not only have to adjust your eating habits, but also certain activities. Are you tired and want to use Netflix? And is this a moment when you grab the chips? Maybe you can now knit, crochet or draw something during Netflixing? You are going to do something that prevents you from eating at the same time.
Do you know that tasty appetite also disappears when you start moving? Go for a walk, iron or tidy up. Instead of bad, you feel proud afterward because you have done much more than sitting on the couch with chips. After that, you can have something nice. Think cucumber. Or a sweet and sour pickle. Or apple with cinnamon from the oven.

A few more important tips if you want to lose weight:

  •     Make sure the meals are nutritious, so with lots of healthy nutrients. That’s good for your body, that’s good for you. While losing weight, you may be tempted to skip a meal, but then you catch up later in the day (I myself am also a bad morning eater, so important to me too.
  •     Do not choose a one-sided diet, but something that you can sustain for longer. If you love bread, do not opt ​​for a low-carbohydrate diet, but simply reduce and eat healthier. A diet such as unemployment or losing weight with the Netherlands helps with this.
  •     It already helps enormously if you no longer take snacks, including soft drinks or coffee with sugar and milk in between. You can lose weight easily if you just take three good, healthy and nutritious meals a day. Then don’t eat too little!
  •     Do not drink a sip of water occasionally, but empty a glass of water in one go. This fills more and makes you less hungry. Do this about 8 times a day.
    Keep your goal in mind. Not an unrealistic goal, but what would it mean if you lost 10 pounds? Or 20? How would you feel then? Try to avoid short-term thinking (rapid saturation/comfort) and opt for the long-term (healthy weight, a radiant you).

Checkout this amazing 21 days weight loss diet manual

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Reference:

stop doing this 7 mistakes from today for weight loss

Are you trying to lose weight, but not much happening? This can have various causes, which you may not think about so quickly … We have listed a number of pitfalls for you:

7 mistakes that prevent weight loss

So why can’t lose weight?

❶      Underestimation
    In any case, losing weight and switching to a new healthy lifestyle is not at all as easy as it seems. It requires a lot of perseverance and you are really up for a challenge. Because you have countless habits that you must now unlearn and new healthy habits must take their place. That really doesn’t go from today to tomorrow. It is a learning process with trial and error. But if you hold on to your goal and do not give up, it will be fine.
❷       Denial
    Maybe you still deny the bad eating habits that you have. Do you tell yourself that everything is not so bad, while you know best somewhere in the back of your mind? Time to be honest with yourself.
❸       You are no longer 18
    Sometimes that is the ideal picture. Just as slim as when you were 18. But for most that is not a realistic goal at all. You have become older, your body is changing, the muscle mass has decreased and the metabolism is no longer like it was then … Create a realistic goal.
❹       Do you sleep enough?
    If you sleep too little, it will directly affect losing weight. Because you are more bothered by dips during the day and then you automatically lean towards high-calorie food (sweetness, heartiness, so fat and sugar …). You do this unconsciously to be less tired.
    And another thing. If you are tired, you have less perseverance. You will give up much faster and of course, you don’t want that!
❺      You take food that is not as healthy as it seems
    Do you know the granola bars or the fruit drink with vitamins? There are countless examples. The packaging is light, healthy and fresh. But it is not, there are often more calories than you think and relatively little nutritional value. Fresh food, not from a pack is really much healthier. And really nice if you know what you can do with it.
❻      Do you suffer from (unconscious) stress?

     Read this article on effect of stress on belly fat 

❼       Impatient
    You are impatient. You want to lose weight. Now, fast and a lot…. But unfortunately, that’s not the way. If it goes quickly, then there is a good chance that it will come back double and later. Because a crash diet is not only unhealthy, you also keep it full for a short while and while your body is still in power saving mode, you are going to feed your body again with a lot of calories. This is all saved and oops, you gain more than you have lost weight.
Go for sustainable. Learn to change your eating habits and adopt a healthy lifestyle with which you may occasionally sin. 

A healthy lifestyle that you can hold forever. That way you will lose weight automatically and feel comfortable in your skin. A positive spiral!

Reference:

Lose weight and maintain a healthy weight with the principle of Chinese medicine

I personally do not believe in a very limited diet. Every person is unique, that is probably also the reason that there are so many different diets. What works for one person does not have to work at all for the other. Our bodies are all different and therefore also the need for fats, carbohydrates or proteins. But what do you do then? The answer to this is surprisingly simple: feeling and applying clever principles of Chinese medicine!

 

Weight loss principles of Chinese medicine!

How do you notice if the food is good for you?

Chinese medicine, including acupuncture and herbal therapy, are functional. This means that there is a picture of the proper functioning of a body, or a part thereof. A healthy body is free of complaints. But what should you think about when it comes to losing weight? Below are important symptoms to keep a close eye on yourself:

    ▪   Heartburn
    ▪   Pain in your stomach
    ▪   Constipation or diarrhea
    ▪   Bloated feeling
    ▪   Bubbling belly
    ▪   Tired after dinner
    ▪   Nausea or vomiting
    ▪   Crazy taste in your mouth / dry mouth
    ▪   Much thirsty or not very much
    ▪   Food does not taste, or very hungry
    ▪   Not getting full, not even with a lot of food

If you are troubled by this, there is an imbalance or a digestive system that is not functioning optimally. Awareness of these complaints is the first step to control your weight. The good news is that you can improve this by eating differently!

Good food according to Chinese medicine

The digestion in Chinese medicine likes warmth, regularity and a good dosage in terms of taste and temperature.
Food can be classified according to taste (salty, sour, bitter, sweet and sharp) and according to temperature (cold, cool, neutral, warm and hot).
You have to have all sorts of flavors. In terms of temperature, it is important that you do not take too much food with cold properties. Heat/energy is required for incineration. If the body first has to overcome the cold of eating, less is left to digest your food! So also pay attention to whether your food does not always eat directly from the refrigerator or freezer, preferably let it first come to room temperature.
Problem with salads, shakes, and diets
I hope you remember from this blog that your body and digestive system are specifically functional. For weight loss, this all has to do with efficient burning of food. Burning more means more energy and less fat and waste. So what you want is for the stomach to perform the function of burning well. This works best with warm (or not cold) food, and by eating varied food.
The problem with salads and shakes is that they are very cold and thus undermine digestion in the long term. Too little food also damages your body. You want it to function better and not do less by starving it … This is the basis for the yo-yo effect.
When the motivation is high, you take little and (often) too cold food. You fall (sometimes), but it flies again when you stop the waste diet. In short, it is not constructive – you do not go one step further.
Apply the best of everything!
Eating wisely means getting good calories from good nutrients. You must find out for yourself what works for you. How you do that is by paying close attention to how you feel after eating a meal. If you suffer less from the above-mentioned complaints and more energy, then you are on the right track. The nice thing about this is that it is also easy to maintain. Compare the effect on your body with eating a lot of bad things, pizza, sweets, etc. How do you feel the next hour compared to a home-made soup, a nice dish with meat and fresh vegetables? I can tell you, but I especially feel it myself.
The great thing is that applying the wisdom of Chinese medicine to any diet or diet. It offers you a handle to get the best out of the diet that you choose. Do you not eat meat, or do you prefer to eat low carbohydrates? No problem, you can always work on improvement.
Small steps, big effects
To develop a diet that suits you, you must, therefore, test what works for you. But where do you start then?
A good first step is to eat less cold and more hot. For example, if you like to eat yogurt in the morning, let it first come to room temperature. Get the yogurt out of the fridge and go for 15-20 minutes to do something else and then eat it. Or try a hot breakfast, oatmeal is a very nice option. Or take a soup more often with meals or as a dinner or lunch. It is important that you try for a month and gradually notice a positive effect. If it doesn’t work for you, just try something else.
Make sure you make as many changes as possible that you can sustain for a long time. For example, if you decide to eat soup more often, one goal can be to do this once or twice a week at lunch. Everything can and may, as long as it is a little bit better this week than last week. In a few months, you will be amazed at what you have achieved.

   ❤   Tips to change your diet

   – Keep a food diary and describe how you feel after every meal
   – Change one thing at a time and experience what it does for you
   – Eat and drink regularly, avoid getting hungry
     
   – Be moderate with fried food, alcohol, milk and cheese
   – Add a homemade soup to your diet more often
   
   – Drink enough and warm water
   
   – Ginger is great to support your digestion
   
   –  Boil with herbs, e.g. thyme oregano, pepper, etc. help with digestion, but don’t make it too strong and spicy

Reference:

Lose weight with smoothies

“I really don’t have time. Eating healthy is way too expensive. Well, I’ll start tomorrow.”
The list of excuses and excuses not to have to start losing weight seems endless. And yet losing weight can be very easy (and tasty!).

Tasty and healthy smoothies are perfect for this. Do you finally want to burn excess belly fat through smoothies? It is really possible! They are easy to make and they also taste delicious. No more excuses for you.

 Lose weight with smoothies

Why smoothies?

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Smoothies are perfect for when you want to lose some weight. They are packed with fiber, vitamins, and minerals. In addition, they ensure that weight loss occurs in a fast way; after all, they are low in calories and remove toxins from your body, which means that you are well able to burn fat.

Moreover, they keep your blood sugar level fairly stable, which means that you do not get sugar cracks that easily and therefore have a less likely tendency to start snacking unhealthily.
Fresh is the best

A smoothie is made this way: wash, cut and put fresh vegetables into the blender. When you have prepared a smoothie, it is best to consume it immediately, as it contains the most nutrients.

When you prepare a smoothie for your work in the morning, you can of course also put it in a cup that can be closed properly and put it in the fridge at work. Drink the smoothie within a day, otherwise, the nutritional values ​​will decrease quickly and it will taste a lot less tasty.


Easy and fast

Little time in the morning? Then cut the vegetables on the weekend or the night before and store them in special bags in the freezer. Then you only have to puree the frozen vegetables in the morning! So making a smoothie does not have to be complicated at all and can be done very quickly. Now just to think: which smoothies suit me?

checkout the 21 day smoothie diet for weight loss

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Endless variations
Look for tasty smoothie recipes, and find out for yourself: which tastes do you like best? Sour, a bit sweeter or savory? You can, of course, vary infinitely with all types of fruit and vegetables that are available. Which vegetables do you never get enough of? Or which vegetables would you like to include more often in your diet?

If you find it difficult to think which vegetables are delicious to combine, you can also choose your favorite vegetables and look for recipes.
Don’t wait any longer and get started. There is no better and faster way to lose weight!

Reference:

 

How to reduce weight after 39 for men

This is a blog especially for men over 39 who want to lose weight!
 

Have you been eating bread all your life, do you regularly drink a beer and do you prefer to eat a big hamburger or pizza every weekend?

Chances are that you have never had this problem. You remained good or reasonably on weight, nothing wrong. If you are over forty, this can suddenly change. Suddenly there is a convex touch and armbands. And nobody is waiting for that.
We all know that slimming is not always easy, but when you’re over forty, it doesn’t get any easier. As a woman you know it has to do with the transition and you can read a lot about it on the internet. But what about men over forty? The tips below help you, as a man over forty, lose weight.

  

Metabolism

Not only the body of women changes as we get older. Even as a man your body will look different and there are all kinds of processes in your body that will work differently. For example, your metabolism will work differently and your muscle mass will decrease.
Fortunately, no reason to panic, because even after your 39th birthday you can lose weight as a man. The most important thing is that you adapt your diet to changes in your body and that you start training if you have not already done so.
Adjust your diet
For most men, those extra pounds mainly stay around their waist. Beers, wines, but also those delicious pizzas and large bread drums full of bread are usually the culprits here.
Most men are creatures of habit and have been eating the same thing for years. Because your metabolism changes and is slower, it is important that you eat less if you want to lose weight. Instead of the recommended daily allowance of around 2500 calories, it is better to leave it at 2000 calories per day. Especially when you have a sitting job.
If you want to get rid of your armbands there are 3 important tips in terms of nutrition that you can get started with:
1 Avoid fast carbohydrates
It takes some getting used to because yes that bread bin has been filled with delicious cheese sandwiches for years and in the evening when you get home you probably prefer to eat a plate of pasta or rice. That time is over and see that as something beautiful. Because with that you not only say goodbye to your armbands but also to the after lunch and dinner dips. You will notice that your energy level is boosted enormously.
Preferably eat low carbohydrate and replace your lunch meal with a well-filled salad with smoked salmon, chicken, legumes, nuts, seeds or seeds for example. Certainly not a punishment right? Much more nutritious and in the long run you will only appreciate it more. And yes, your colleagues will probably look at you in a strange way for a week, but after a week nobody will talk about it anymore. Certainly not when they see that you are going to look better and walk around full of energy at work.
In the evening, preferably eat meat, fish or egg with a whole mountain of vegetables. Season it with spices and you have a delicious meal.
2 Avoid alcohol
If you want to get rid of your belly fat it is important to avoid alcohol as much as possible. For a while, leave out beers and wines and see how you feel. Is it really less fun without the drinks? Do you miss them? Even if you are full of energy that day?
Also, test and investigate what happens if you limit your alcohol consumption to 1 evening per week and then drink a maximum of two drinks. Look how you feel about it and find a middle ground that works for you and makes your body happy.
3 Eat unprocessed
It is easy to regularly grab a snack from the candy machine at work or at the gas station where you still have to refuel.
Discard that habit as quickly as possible! Processed products contain a lot of sugars, trans fats and unhealthy e-numbers that are of no use to your body and which actually only cause damage.
Omit everything from packages, trays, and bags and make sure you always have a healthy unprocessed snack with you such as a piece of fruit, a bag of nuts, seeds or seeds or get a tasty portion of fish from the fishmonger. You will find that it makes you feel a lot better.
 _____________________________________________________________________
✽    Muscle mass
A busy office job with a company car and a large family cause many men over forty that they move less. Soccer with the men is no longer in it and that gym is always on the move.
Your body is not very happy with that, because your muscle mass also slowly decreases as you get older. Along with the change in your metabolism, this can work against it because muscle mass ensures that you burn more calories.
It is therefore important that you give your metabolism a boost and that you increase your muscle mass. You will burn more and your body will look tighter and better. You can do this by training in the right way.
You can use the following training methods if you want to lose weight above the age of 39. Find a way or combination that you like so that you can do it with pleasure and ease!
   Weight training
Regular strength training is the best way to train when it comes to building muscle and showing your body. This is because your body uses stored fat reserves as energy. For beginners, two or three 45-60 minute sessions are enough to burn off excess fat. Combine different exercises such as squats, lunges, boards, and imprints.
   Cardio
Cardio can also help, especially if you like to move that way. Think of running, swimming, cycling, and rowing. If you do not do strength training in addition to cardio, go for three to five sessions of 45-60 minutes per week. If you also do strength training, then two to three sessions are sufficient. If you have not exercised for a long time, start quietly and choose an intensity that matches your current condition. Always do a warm-up and drink plenty of water.
   Interval training
Interval training is an intensive way of training, where you move for 20 or 30 seconds on your hardest and then rest for 20-30 seconds. Choose intensive exercises such as sprinting or jumping rope and repeat the combination of intensive exercise and resting about ten to fifteen times. Two to three sessions per week are enough to burn stored fat.
Try different things and see what makes you feel good and what your body responds to. Give your body what it needs so that you can go through life full of energy even after the age of 39!

Reference:

https://www.webmd.com/diet/ss/slideshow-lose-weight-after-40

Tips on weight loss after thirty-nine

We all know that losing weight can be very difficult. And if you are older than 39, it certainly doesn’t get any easier. In this article, you can read why.
As you get older, all kinds of processes in your body go slower, including your metabolism (view our tips to stimulate your metabolism). In addition, the transition makes an extra contribution to women. Did you know that the decrease in muscle mass also ensures that you gain weight? However, you can still lose weight successfully even after the age of 39. You only do that differently than when you are twenty.

  3 causes and tips to help you lose weight …

1. Slower metabolism
As your age increases, your metabolism slows down and so does your calorie-burning Five percent every ten years. If you are forty, you, therefore, need 20% fewer calories per day than when you were twenty. So you should actually consume fewer calories at that age to maintain a healthy weight.
Do you want to lose weight? Then you should eat even fewer calories: 1,500 calories per day. Note: it is not about eating less. On the contrary, make sure that you get more nutritious foods, such as fresh meat and fresh fruit and vegetables. More about nutritious foods to help you lose weight is on our site.
2. Fewer estrogen
When you get into the transition, your metabolism becomes even slower because your body produces fewer estrogen. These female hormones stimulate your metabolism. Less estrogen therefore automatically means a higher weight.
Because the ratio of estrogen and progesterone in your body changes, you also get more belly fat. Unless you really stop eating fast carbohydrates, such as white sugar and white flour. This is the only way to lose weight (around your belly). Choose the complex carbohydrates.
3. Less muscle mass
After 39, you not only get fatter faster, because you often exercise less at this age. Your muscle mass is also slowly but surely declining. While a few kilos more muscle mass ensures that you burn a lot of extra calories every day. On an annual basis, this equals a weight loss of approximately five kilos.
 

  Tips for losing weight

    -Exercise: Keep your muscles in shape by moving for at least 1 hour every day. According to physiologists, it is best to train three times a week with weights and to train three times a week on endurance, such as walking, cycling, swimming or running.
    -Avoid fast carbohydrates: look for low-carb recipes. By avoiding bread, rice, potatoes, pasta and breakfast cereals, your body will be better able to burn fat. It also makes you feel fitter.
    -Start the day with a green smoothie. This gives your body an immediate boost of vitamins and minerals and it gives your fat burning a boost.
    -Only eat unprocessed food. Let your diet consist of meat, fish, egg, nuts, seeds, seeds, vegetables, oils and fruit.
    -Drink water, 1.5 – 2 liters every day.
Go for it, give your body what it needs, then you will also lose weight after the fortieth and have a beautiful slim body!
Are you male? Then read the tips for 39+ men

Reference:

https://www.prevention.com/weight-loss/a20465042/lose-weight-over-40/

15 healthy foods that stimulate weight loss

These are 15 foods that help with weight loss in all sorts of ways. It ensures, among other things, that you feel full more quickly, that you do not always keep having a good appetite, that losing weight gets a boost, and so on. In short, 15 healthy choices to help you lose weight and stimulate weight loss:

15 foods that stimulate weight loss

  • Apples
This type of fruit releases a substance of pectin that makes the brain think that your stomach is full. This is very useful for losing weight so you grab less for other food.
  • Avocado
In addition to the fact that avocado contains protein and fiber, the avocado consists of many healthy fats.
  • Blueberries

These small beautiful berries are low in calories and contain a lot of fiber. This is great for your oatmeal, your yogurt or a delicious smoothie.

  • Broccoli
Broccoli is a very healthy vegetable. In addition to fiber, broccoli also contains a lot of water, which ensures that you feel full longer.
 
 
  • Cauliflower
In fact, it is very similar to broccoli! Cauliflower also contains a lot of fiber and has high water content.
  • Eggs
Eggs contain a lot of protein and are very low in calories. They make you feel fuller, so cook or bake one more often!
  • Greek yogurt
It contains a lot of protein and nourishes the muscles that burn calories. Be careful not to take this too often and prefer the low-fat Greek yogurt.
  • Hot peppers
Research has shown that these spicy peppers contain a substance called capsaicin that prevents binge eating. Very handy, so add hot pepper to dinner more often.
  • Kale
A good reason to be crazy about kale, because this vegetable contains fiber, iron and more substances that help to lose weight.
 
 
  • Kidney beans
Just like the above ingredients, this bean contains many good nutrients and ensures rapid saturation.
  • Oatmeal
Oatmeal makes you feel full faster. This is because oatmeal provides a slow carbohydrate release.
  • Quinoa
Something that has been very popular for a while now and is a very good food to lose weight with. It contains many proteins, many vitamins and minerals and contains few calories. It also ensures good muscle building.
 
  • Wild salmon fish
Fish is delicious and also contains protein and many healthy fats that help with weight loss. Highly recommended!
  • Spinach
Spinach gives a huge boost to weight loss. Spinach also reduces food cravings. So replace lettuce with spinach.
  • Water
The food that everyone knows and that helps enormously in losing weight. Drinking lots of water ensures a faster metabolism and water also ensures a full feeling. Ideal help with weight loss and also easy to get!

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Effect of Stress on fat issue with current lifestyle and its remedies

Do you eat healthily and do you exercise regularly? But do you still have a belly that you would like to get rid of? Often stress is the cause and then diet or sport does not help in weight loss progress!
In the following post, we have written about the relationship between stress and abdominal fat.
Because of the stress hormones, you get into a kind of alertness and other functions in your body go into energy-saving mode. For example, your metabolism gets slow down, that also means that less fat is burned and you can see that in particular on your stomach. This mainly concerns long-term stress or if there are many stressful moments.

Causes of stress

Stress is sometimes not as clear as you think. There are very recognizable stress situations, such as a very high workload, a baby who cries a lot or argues with your partner.
But did you know that the points below also cause more stress than you think?
    Finance
It does not matter whether you are from middle class or lower class but the financial problem is always has been the major problem.
    Running (with some people the body thinks you’re fleeing)
     
    What other people think of you
                It is a psychological problem of a normal human being to be judged by other people. An introvert person is very conscious about it and always worry about their look and other judgments.
    Count calories
    serious illness with family or friend
    Traumatic and improperly processed experience from the past
    sexual problems
    be impatient
    irregular life
    stress before the holiday
    perfectionism
By the way, everybody can react differently. There is also a smaller group of people who lose weight due to too much stress. But they often have other problems, such as sleeping or health problems.

What can you do about stress?

Stress is part of life, so nobody can completely take it away from you. You can learn to handle this better. So that you feel better in your own skin and can release the stress more. This also provides more energy and fewer fat fringes …
    A healthy lifestyle with at least 80% healthy eating and regular exercise.
 Get enough sleep. If you are well-rested, the world looks much better and you worry a lot less.
    Do not follow a diet where you have to count calories, for example, if you become restless.
    Visualize your concerns. If you are unable to cope with the high workload at the moment, you can add more relaxing moments to it. Mapping can be very enlightening and yield eye-openers.
    Visualize the moments of relaxation. For some that are reading in a good book, for others, it is nice dancing at a party. Make sure you also put relaxation on your agenda.
    Tell your loved ones what causes stress and relaxation for you. And ask what that is for them. You can help each other very well.
    Meditation and mindfulness have been proven to be effective against stress.
    Are you very perfectionist? Then see if that is realistic. A heart surgeon must be perfectionist while working, but his home does not have to be a sterile operating room.
    Accept yourself how you are and what you look like. Be happy with yourself because nobody is perfect. That also saves a lot of stress …
    Are you really stuck? Then look for a professional coach who can help you further with your relationship, your career, upbringing, struggles about life questions, etc.
Sometimes reducing stress means that you have to make a radical decision. Perhaps you have known for a long time that this job is not good for you, that one friend requires far too much energy from you or should you really sell the boat….

Reference:

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