Aging is not inevitable. However, both men and women cannot deny that it often results in weight gain. It is not uncommon with the years to gain belly and this one is much more difficult to lose than 2 years ago. How to explain this targeted weight gain? how to lose belly when you are a man or a woman? Here are some solutions.
Between the ages of 20 and 50, the French take on average 6 to 10 kg. This weight gain is relatively gradual in men, while in women it is temporary and occurs at the rate of pregnancy. Also in women, menopause causes significant weight gain. Weight gain is therefore very different in men and women. This is made up of 18 to 25% adipose tissue, compared to 10 to 15% in humans.
Age-related weight gain can be explained in different ways.
There is no denying it, with age you also take more freedom and a form of letting go sets in on a daily basis. We enjoy meals with family and friends, we have more time to cook and therefore to eat well, because we don't have to go to work, we allow ourselves to drink an extra glass of wine...
Throughout his life, it is necessary to adapt the caloric intake. These are constantly evolving. Very high in adolescence, they stabilize in adulthood.
As you age, calorie intake should be reduced. These must be:
Be careful, it is not recommended to have too low caloric intake. This accelerates the loss of muscle mass.
The body mass index, or BMI, is a valuable indicator of whether you are overweight or not. Here are the benchmarks to know.
There is another form of obesity that needs to be monitored. This is abdominal obesity. Very dangerous, it is characterized by excess fat in the vital organs. Abdominal obesity increases the risk of cardiovascular disorders, type 2 diabetes and even cancer. Abdominal obesity is confirmed when:
To lose belly when you are a woman, you must first review your diet. It is important to reduce your consumption of starchy foods, especially at the end of the day. Industrial products, too rich in refined sugars, salt and saturated fats, are of course to be avoided. On the other hand, it is wise to favor citrus fruits, apples, white meats, lean fish, black radish or leeks. The composition of the menus must be modified. Breakfast should be low in sugar and high in protein. It's time to bet on the eggs! It is best to eat whole foods and limit dairy products in the evening. We must give pride of place to vegetables because they are rich in fiber.
As for physical activity, it is possible to do simple exercises. Here are some examples:
In addition to these exercises, consider cycling, walking, gardening… Get active every day to maintain a high metabolism.
Like women, men need to review their diet. The instructions are the same:eat more vegetables, favor white meat and fish, and limit processed foods. Alcohol consumption should be reduced as well as the quantities of evening meals.
Men also have to move to lose belly. Walking, running, cycling, team sports and even DIY can help. It is also possible to do targeted exercises. Here are some ideas.
Having a healthy lifestyle is essential to being healthy and having a healthy weight. You have to eat a balanced diet every day and reduce the quantities after a gap. Alcohol consumption should be limited and if possible, smoking should be stopped. In addition, it is essential to reduce physical inactivity as much as possible. You have to move every day and even have a physical activity in a club. Petanque, swimming, Pilates, gentle gymnastics or even Nordic walking allow you to build muscle and maintain social ties. At the same time, you need to have good sleep. Getting enough sleep helps keep the line and considerably reduces cravings.
At your next appointment with your doctor, do not hesitate to ask him for advice. Health professionals can help you better manage your weight loss and even advise you on what diet to adopt.
