Fitness 30+: Balancing out stresses and strains
The situation: The light-heartedness of the 20s is slowly coming to an end, women have to concentrate on planning in order to reconcile family, job and their own interests. Restlessness is part of everyday life - many things simply have to happen quickly. What falls by the wayside is your own body. It is only provided with the bare essentials and fitness at 30+ is neglected. It's not just the figure that suffers, but also the soul. If you want to change this, you need to take a holistic approach.
This is what happens in the body: the metabolism slows down from the age of 30. Even women who have never had figure problems will notice this. Stress hormones also act as a blockade: the body stores every extra calorie as a fat reserve. For many, the extra pounds from pregnancy have never completely disappeared.
The solution: rediscover your love of healthy eating and good food and make sure you have healthy snacks between meals. Especially when snacking, you can do your figure a lot of good for fitness at 30+ and reach for fresh fruit and salad. The background: If your body is supplied with vitamins and minerals, your desire to exercise increases. Strength training to build muscle counteracts the onset of the ageing process and reduces the fattening stress hormone cortisol. Fast food should be eaten no more than twice a month.
This is what matters now
Snack the right way: a croissant here, a portion of chips there and you're already adding up to 750 extra calories to your account every day! Healthy snacks such as bananas, apples, smoothies or raw vegetables with a dip also taste delicious and improve your nutritional balance enormously.
Sleep well - lose weight more easily: The body burns the most fat during sleep. Take advantage of this and go to bed on time so that you get seven to eight hours.
Reduce stress: Work out and forget about the day - this is still the best recipe against stress. Happiness hormones are released and you become more balanced. For fitness at 30+, exercising four times a week, whether badminton, step aerobics or yoga, would be great!
No snacking on the side: The piece of chocolate from the drawer is not even perceived by the brain. So you eat even more of the fattening food. If you snack, do it consciously and with pleasure!
Focus on green vegetables: Not just great for your calorie account: Beans, spinach and broccoli also strengthen your nerves with magnesium and make you more resilient for everyday life.
Fitness 40+: Variety brings new momentum
The situation: the focus is on routine and daily duties. At 40, many women have arrived in life and are making themselves comfortable. Of course, you've earned it - but the fact that your metabolism continues to slow down and you constantly put on weight is not!
This is what happens in the body: as oestrogen begins to be lost, muscle mass is lost and fatty tissue is built up. Energy requirements fall by 15 percent. The sense of taste decreases. This increases the desire for sweet, salty and fatty foods. In addition, the feeling of thirst decreases. Drinking too little puts a strain on the body.
The solution: leave the beaten track and challenge your metabolism, try new foods and sports - these are good tips. A diet rich in vital nutrients with fish and vegetables complements the figure plan. Important: Even when dieting, eat 1000 kcal per day so that the body doesn't go into overdrive.
What matters now
Eat fish again: Fish contains omega-3 fatty acids and easily digestible proteins. This combination strengthens the cardiovascular system and also activates the metabolism! It should be eaten twice a week.
Don't forget to drink water: As the sense of taste changes, the sensation of thirst also decreases. So consciously remember to continue drinking enough. Cool side effect: water tightens the skin and makes you look radiant on the outside!
Try new things: Stay curious! Surprise your metabolism every week with fruit or vegetables that it doesn't know yet. Try ginger chocolate, matcha tea, dragon fruit. What tastes good, stays good.
Get really active once again: Exercise strengthens the heart and muscles. It's best to try a completely new sport: start jogging, try Zumba, spinning or strength training.
Fitness 50+: Carrier metabolism? We don't know!
The situation: In their mid-50s, the new generation of women feel and live like they are 40. The problem is that their bodies still have other needs that they tend to ignore. Falling oestrogen levels mean that love handles move from the legs and bottom to the stomach and - let's be honest - are no longer so easy to get rid of. If you want to get or stay in shape, you need to be patient.
This is what happens in the body: the menopause completely changes the hormonal balance. If you stick to your eating habits now, you will gradually accumulate fat deposits and become sluggish. Your body now burns around 400 calories a day less than when you were 20, but still needs the same amount of vital nutrients.
The solution: there are foods that balance your hormone levels (see below). Rule of thumb: the portion of vegetables is always twice as large as the amount of pasta or rice. You should also keep an eye on your zinc, iron and vitamin C levels. In addition to an active lifestyle, regular exercise at 50+ is particularly important and also keeps you young
What matters now
No one-sided diets: fast crash diets and starvation diets are poison for your metabolism! It runs even slower and the calorie requirement continues to fall. Therefore, if you want to lose a lot of weight after 50, always allow enough time and think long-term.
Promote digestion: Two teaspoons of linseed support active bowel function and therefore also your dream of the figure you want. High-fiber whole grain products for breakfast have a similarly effective effect. Don't forget to drink enough!
Soy for hormone balance: Tofu & co. contain isoflavones, a bio-substance that is similar to oestrogen. This balances hormones and supports general well-being. Soy products are also rich in protein.
Fill up your zinc depot: Cheese on pasta? Great! Because it contains a lot of zinc, which the body needs right now. The trace element is found in eggs, seafood, wholegrains and beef, for example.
Exercise is good for the body: do 45 minutes of endurance training 3 times a week in fat-burning mode, during which you can still have a relaxed conversation. Swimming, cycling and brisk walking are good. Make an appointment with a friend for fixed dates. Sport will soon become a matter of course at 50+!
Prefer white meat: protein-rich poultry meat is lean and keeps you full for a long time. And it is not as hard on the digestive system as red meat.