There are scientific reasons why men and women start gaining fat around the waist as they enter middle age and why it becomes increasingly difficult for them to maintain a slim figure and lose weight.
Hormone levels
From the age of 30, the level of hormones in the body decreases. Therefore, the metabolism begins to work more slowly, which can be seen in weight gain. At that time, less energy is used and more fat is stored in the body. Researchers found that this adds up to an extra 450 to 900 grams per year for the average man and woman between the ages of 35 and 55.
The reason for gaining weight around the waist in men
High level testosterone is responsible for maintaining a lean and muscular appearance in men. The hormone binds adipose tissue and removes it from the body, so it does not accumulate around the waist. Testosterone also helps build muscle, boosts metabolism and reduces the risk of diabetes by maintaining insulin sensitivity.
But after the age of 30, testosterone levels start to decline by approx one percent per year. This, in turn, encourages the body to store fat, especially in the abdominal area, which is not only an aesthetic problem, but also a health problem, as it increases the risk of heart disease and diabetes.
The reason for weight gain around the waist in women
A woman's body has a delicate balance during the fertile period progesterone and estrogen. Higher levels of estrogen are known to increase the formation of adipose tissue. In younger women, the levels of both hormones are the same. But from the age of 35, the levels of both hormones decline, eventually leading to menopause. Progesterone levels decrease faster, which causes the formation of fatty deposits around the waist.
What happens in both sexes
A drop in hormone levels leads to decrease in muscle mass in men and women. Since muscle tissue is one of the main consumers of glucose in the body, there is less consumption of excess calories, which leads to accumulation in the abdomen. When reducing muscle mass, the body does not process carbohydrates efficiently, so care must be taken not to eat too many of them.
Don't skip meals
People who skip meals often have the impression that they don't eat much and don't understand how and why they can't lose weight. By skipping a meal, you send a message to your body that it's time to starve and get started store energy in the form of fat tissue, instead of consuming it. That is why a regular and balanced diet is extremely important, as it stimulates metabolism and improves energy consumption.
Use spices and get a good night's sleep
You can season the food with cinnamon and turmeric. Cinnamon is rich in polyphenols, which produce an insulin-like effect. Thus, you help regulate sugar levels and improve glucose metabolism. You can also use cinnamon to spice up a regular fruit salad or add it to your coffee. Turmeric has a similar effect and has been shown to regulate appetite.
One important rule to maintain a slim line is – good sleep. Many studies have shown that people who do not sleep enough are more likely to struggle with excess weight, gain weight faster and have a harder time losing weight. It has been found that people who sleep less than seven hours a night are more likely to comfort themselves with high-calorie foods, as they are exhausted and feel a sharp drop in energy.
Be active
Be intensely active at least three times a week. This can be brisk walking, jogging, cycling, swimming or doing strength exercises in intervals. Namely, there are no results without practice. Try to include it in your everyday life as well half an hour's walk, as this is enough to jump start your body and boost your metabolism.
Tips to boost your metabolism
1. If you want to eat less for lunch or dinner, always treat yourself before the main meal soup and salad. This will fill your stomach, so you will need less other food as a result.
2. Reduce your meals. This is easiest to achieve by serving your meal on a smaller plate.
3. Drink coffee and green tea. The active substance in coffee and green tea stimulates heart function and metabolism.
4. If you can't live without it desserts, just eat it in the morning, as you will use up energy during the day.
5. Drink before every meal Glass of water. Sometimes you replace the feeling of thirst with hunger, so drink a glass of water about 15 minutes before a meal. This will also speed up digestion.
6. Eat pineapple, as it is a useful snack that contains a compound that helps pancreatic cells break down food.
7. Prioritize organic diet, vegetables, fruits and proteins. Avoid processed carbohydrates.
