Women over the age of 40 often pay more attention to appearance and health, worrying about wrinkles and weight gain that come with age. Maintaining a suitable weight is not only related to appearance but also a health necessity. Obesity is not just a matter of body shape; it is a state of disease closely associated with various chronic conditions such as high blood lipids, high blood sugar, cardiovascular diseases, and more. Especially for women approaching or in menopause, obesity can increase the risk of breast cancer. Therefore, weight control has become a necessary health management measure.
One simple method to determine if weight is appropriate is by observing if the waist circumference exceeds 80cm or using specific formulas for calculation. After reaching the age of 40, due to the natural decline in the body’s ability to regulate fat, weight may increase even with dietary control. This means that besides appearance and figure, the body’s internal regulatory mechanisms are also gradually changing, making active weight loss particularly important for delaying aging.
How to effectively lose weight? Firstly, ensure moderate exercise no matter how busy you are, even if it’s daily walking, cycling to work, or post-meal walks. Incorporating muscle training like sit-ups, push-ups can help improve strength and prevent weakness caused by excess fat. Having support from a team or gym can provide motivation and prevent feelings of laziness during solo workouts.
Secondly, a balanced diet is equally crucial. Breakfast should be nutritious and low in calories, while dinner should be consumed at least 3 hours before bedtime, with whole grains and vegetable soup recommended. Monitor daily calorie intake, avoid high-calorie foods like fried items, some high-sugar fruits, carbonated drinks, and reduce starch intake. Utilize technology to track daily diet, and chewing food thoroughly aids digestion.
Lastly, if efforts to lose weight are not effective, consider whether there are underlying health issues such as thyroid problems, seek medical examination promptly to rule out disease factors.
In conclusion, for women over 40, weight loss is not only for beauty but also a health necessity. By maintaining continuous dietary management and engaging in physical activities, actively addressing weight issues can reduce the risk of chronic diseases and safeguard one’s health.
