How to eat that maintains the waist but does not lose muscle and bone?


When you start to be 50 or older, you need to be more careful about what you eat. That’s what we think, but is there a stern, a nutritionist Ulla Kärkkäinen?

– There is no single model for eating the middle-aged. Most have no need to guard or restrict eating, Kärkkäinen states. You can find a diet that suits you by experimenting.

– What works for a co-worker or a blogger may not be your thing. And no superfoods are needed. You can do with regular basic food. When you eat a variety of foods, you get everything you need.

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Get the muscles, you get leeway

Menopause, of course, affects the metabolism of women, but nothing the same slowdown happens to everyone – contrary to popular belief.

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It is affected by, among other things, how much movement and how much meat there is.

Muscle mass decreases in those aged 50 and over by an average of one percent per year, and development has begun several years earlier.

However, the downward curve can be reversed by actively exercising. It pays off because muscles consume energy better than adipose tissue.

The eternal dieter is in trouble

Their own special group are perpetual dieters who have lost a pound or even more of their own weight in their lifetime. Their body composition has changed and their metabolism is not working as well as it could.

The body responds to decreasing doses of food by slowing down the metabolism.

– When the diet ends, the body diligently recovers energy, preparing to not get enough food again next week. In this way, the proportion of adipose tissue increases and the metabolism suffers.

Reject prohibitions, eat enough

In the experience of a nutritionist, many middle-aged women actually eat too little.

In the hope of a narrower waist, weeding is done in small portions and the number of meals is reduced.

For some, the list of banned foods just seems to be getting longer.

Here’s what goes wrong:

What is forbidden is starting to attract even more.

Constantly watching for food increases stress, although food should be a happy thing.

– My advice is to completely forget about weight loss regimens and dare to eat enough and regular regular food. The waist also starts to narrow when the basics are in order.

One-day or week-long food choices do not matter much to health.

– It’s not very bad if one day you don’t reach the five-handed vegetable goal or you don’t have two fish meals in a week. The whole thing is crucial in the long run.

Expert: Ulla Kärkkäinen, nutrition therapist, PhD, in psychotherapy training, well-being in the BITE fork.

This article has appeared in Good Health magazine. As a subscriber, you can read all numbers free of charge from the digilehdet.fi service


Source: Hyvä Terveys by www.hyvaterveys.fi.

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