See the main challenges of weight loss in the 30s
did not listen to the irritating phrase, when perceiving a greater difficulty to lose weight after the 30 years of age: "It is thus, from now on the metabolism is slowed down, it is accustomed ...". It is true that all of us, men and women, will progressively grow older with each passing year of our lives, but I want to explain a little better what happens to our metabolism, that is, what changes occur and how to reduce the impact of these
First it is important to understand the meaning of the word metabolism, according to the dictionaries: "Set of transformations through which the assimilation and de-assimilation of substances necessary for the production of energy in living beings ". This set of transformations is only possible through the production and action of a group of fundamental substances: the HORMONES. We produce, throughout our life, several types of hormones and each of them with specific and different functions in several organs. What is only being modified over time is the amount of hormones we produce, which is called hormonal decline.
In a genetically predetermined chronology we begin the first hormonal declines in the 30s to 40s, inexorably. Comparing our body to an automobile I would say that the hormonal decline would amount to a decrease in the ease with which the car engine burns (uses) the gasoline that enters it. In the automobile the fuel that enters the engine is the gasoline and in our organism is the food. If in the car the total amount of gas placed in the tank is not used by the engine until the end of the day, there will be plenty of fuel remaining in the tank. In our body the motor is the muscle mass, the place where most fuel is consumed, that is, the food we eat. If at the end of the day we eat more food that our body is able to burn the leftover of the fuel becomes fat tissue, that is, we gain weight.
Some hormones produced by the supra renal gland contribute to the efficiency of our motor (muscles) in " burn "the gasoline (food) we eat, since they act to maintain muscle mass, our greatest internal motor.
It is precisely this axis that begins to change from the age of 30, proportionally more intense in women and to a lesser extent in men, because some hormones of the supra renal gland begin to be produced at levels gradually smaller initiating a progressive hormonal decline, directly influencing the decrease of muscle mass and the efficiency of energy expenditure. I would summarize all this comment in a more popular language: our metabolism is slowing down.
How to do then to lessen the impact of this metabolic injury when it starts? Firstly, a visit to the doctor may be important to evaluate the degree of hormonal decline through laboratory tests and patient-reported symptoms, since environmental factors such as physical and emotional stress, excessive exposure to environmental chemicals such as xenoestrogens (bisphenol A) , xenobiotics (pesticides, heavy metals), alcohol, tobacco, poor diet and inadequate lifestyle can trigger an exaggerated hormonal decline, far beyond what would be expected for their age group, a situation that can be mitigated by medical conducts specific hormonal modulation, which aims to keep our hormones at levels appropriate for our age group. I am not referring to the use of synthetic anabolic hormones to increase muscle mass or even less for aesthetic purposes and "rejuvenation", since hormonal modulation has nothing to do with these proposals.Another attitude that must be taken by both men and women is to make physical activity a routine and not just at the end of the year to be beautiful in the summer. The progressive reduction of muscle mass, which tends to start at age 30, will only be slowed if muscle fiber is stimulated frequently and sedentary lifestyle is the worst route to this. Physical activities such as functional training, crossfit, bodybuilding, sports that require more physical strength, all logically guided by qualified professionals and after medical release, are water dividers in the favorable evolution of our muscle mass, keeping our largest human motor active and "burner" of fuel (food).
In the diet the care is redoubled from the 30 years. Those more brigadier than before were easily "burned" by a very active metabolism, now they can go directly to the fat of the belly or the breech.
Comparing to a mathematical equation I would say that our daily weight is the final result of the total that we eat for food in the day (total liters of fuel we put in the gas tank in the car) minus the total energy we spend in the course of the day (how many miles we ride with the car all day). of the 30 years our metabolism tends to become less efficient (slower), that is, our internal "engine" begins to become more economical, logically the total fuel (food) that is "burned" during the day becomes less and certainly a readjustment in total food ("liters" of gasoline) should be taken into account. By changing the number of calories from the food plan that you have been doing before the age of 30, you may suffer a readjustment to lessen fuel avoidance.
The most commonly used fuels (many "liters" "gasoline in the tank) are the carbs and fats we eat. Sugar, sweets, refined white flour, pasta, soft drinks, alcohol and other goodies should become an exception in the food plan, that is, there should be a decrease in these carbohydrates. High-fat foods such as butter, sausages (salami, mortadella, ham, bacon), yellow cheese, sardines, ribs, poultry skin and others should be greatly reduced or, if possible, avoided. be well calculated because the main nutrients that the muscle needs to be rebuilt daily are the amino acids, coming from the proteins we eat. A low protein intake after the age of thirty can compromise muscle mass in both men and women. Of course, when choosing protein foods, we should focus on lean sources such as low-fat yogurt, lean fish, rump, muscle, duck, beef or pork filet mignon (if pocket permits), vegetable protein sources such as quinoa, amaranth,
Finally, after the age of thirty we began to define how we want to reach 40, 50, 60, 70, and 80 years of age. If we are sedentary, exaggerating carbohydrates and fats, letting exaggerated hormonal declines persist without reversing them, no doubt at 40 years old there will be a negative repercussion on health and the extra pounds in the balance will be a sad reality and degenerative diseases like type 2 diabetes, high blood pressure, acute myocardial infarction, stroke, cancer, osteoporosis, osteoporosis and others will be waiting for you at the end of the tunnel. To avoid all this, take care of yourself and remember that whoever does it for us is us. Great hug to all readers!
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