Monthly Archives: June 2014

Sleep Your Way to Skinny After 40

By Pauline A Delany

To many women, the idea that they can lose weight by getting more sleep sounds too simple to be true. But when you factor in the hormone factor, the idea takes on new light. By the age of 40, women are well aware of the impact that hormones can have on their physical and emotional well-being. Hormones are responsible for regulating the body’s functions, determining when you can reproduce, repair damaged tissue, and digest your food. Now it looks as though hormones related to sleep could also be the reason your attempts at losing weight aren’t working.

The Hormonal System of Appetite Control

Two hormones, leptin and ghrelin, work together to control appetite by making you feel hungry or full. Ghrelin, a hormone produced in the gastrointestinal tract, triggers your appetite, making you feel hungry. Leptin, a hormone produced in fat cells, lets you know when you are full. The production of these hormones is affected by the amount of sleep you get, with the amount of each that is produced being inversely proportional to the other. When one is produced in a higher quantity, less of the other is produced.images

When you don’t get enough sleep, leptin production decreases and ghrelin production is increased. That means that you find yourself with an increased appetite and nothing to make you feel satisfied after you eat. Even worse, this condition leads to cravings for high-carb foods that are also high in calories. These are the same kinds of foods that many women over 40 need to avoid to prevent gaining excess belly fat that is dangerous to their health.

The Solution

There are still questions about the way these hormones affect individuals, specifically why the reverse seems to be the case for those who have obstructive sleep apnea. The need to get more sleep is also problematic for many women who find that they are no longer able to fall asleep as quickly as they used to they are unable to stay asleep once they do. After 40, women may have night sweats that make it difficult to sleep as well.

Too often, women simply accept the difficulty they are having getting a good night’s rest as a symptom of ageing. Talk to your doctor if you are experiencing frequent symptoms of insomnia, night sweats or if you have been told you snore. Rule out any health conditions that may be interfering with your ability to sleep and which may indirectly be causing you to experience weight gain. Also, ask your doctor about ways to improve sleep so that you get a higher quantity and a better quality. Although research has not yet proven the connection, many professionals believe that the quality of sleep you get also plays a role in leptin and ghrelin production.

Bringing it Together

Although getting enough sleep may have a significant impact on your ability to lose weight, it isn’t a one-step solution to weight loss. It is still important to eat a healthy diet, get plenty of exercise and avoid empty calorie foods that add to weight gain while providing no nutritional value.

To find out more about how you can lose weight if you are a woman over 40, visit my website and get your Free Report “5 Big Mistakes Most Women Over 40 Make With Their Diet”, visit my website: http://www.fitandhealthywomanafter40.com

Article Source: http://EzineArticles.com/?expert=Pauline_A_Delany
http://EzineArticles.com/?Sleep-Your-Way-to-Skinny-After-40&id=8588823

 

 

Reasons That Belly Fat Is a Bigger Problem After 40

By Pauline A Delany

Belly fat is more than annoying for many women as they age: It is also a serious risk to their health. Not only do women often see a shift in the way their bodies store fat after they hit 40, but also in the way they respond to the same diet and exercise that have kept them in shape during earlier years. Although women may be more health-conscious today with regards to eating nutritious foods and incorporating physical activity into their daily routines to keep them thinner, healthier and happier, once they approach the age of peri-menopause, they may have to intensify their efforts to accomplish the same level of success.images

In order for anyone to lose weight, you must burn more calories than you consume. To maintain weight, a balance between calories consumed and activity must be maintained. When it isn’t, younger women will start to gain weight on different areas of their bodies. The big difference between gaining weight when you are younger as opposed to doing so after 40 is that with the latter you may experience an increase in belly fat without gaining weight anywhere else.

This occurs for a number of reasons:

A Decrease in Oestrogen – The hormone that is responsible for regulating the menstrual cycle is no longer needed to prepare the body for childbirth. As the amount of oestrogen it produces declines, fat is no longer deposited in areas like the hips and thighs and is more likely to be distributed in the belly.

Diminished Muscle Mass – The more muscle you have, the more efficiently you can burn calories. Muscle mass gradually decreases as you get older so that it is no longer able to burn as many calories as it did when you were younger.

Types of Foods You Eat – Simple carbohydrates and saturated fats are some of the foods associated with an increased risk of developing fat in the abdominal region. Belly fat is linked to Adult Onset Diabetes and Insulin Resistance which is also aggravated by a diet that is high in simple carbohydrates while saturated fats add to stomach fat whereas unsaturated or mono-saturated fats add to muscle. A simple way to eat the right foods is to eliminate those with large quantities of anything white (refined grains made with flour and sweets) and limit oils to olive or canola oil for cooking while avoiding anything that contains trans-fats.

Genetics – It doesn’t take DNA testing to see the implication for a genetic role in the potential to store belly fat. Similar body types run in families and that includes apple shapes that have an unhealthy amount of fat around the waistline.

Excess abdominal fat will not only keep you from having an attractive figure, it is also the most dangerous kind of fat to your health. It increases the risk of cardiovascular disease, Type II diabetes and some kinds of cancer. Instead of accepting an expanding waistline as a consequence of ageing, women should take the needed steps to eliminate fat and maintain a waist measurement that is less than 35 inches.

To compensate for the changes in the 40+ year old body, women need to eat more plant-based foods and whole grains and limit their protein choices to lean meats and low fat dairy. Healthy fats from fish and nuts can also make a healthy and tasty addition to your menu. Also, reduce portion sizes and include physical activity in your daily routine. A comprehensive approach like this is the only way to get results.

To find out more about how you can lose weight if you are a woman over 40, visit my website and get your Free Report “5 Big Mistakes Most Women Over 40 Make With Their Diet”, visit my website: http://www.fitandhealthywomanafter40.com

Article Source: http://EzineArticles.com/?expert=Pauline_A_Delany
http://EzineArticles.com/?Reasons-That-Belly-Fat-Is-a-Bigger-Problem-After-40&id=8570744

 

 

Style and Fashion After 40: How to Look Your Best

By Pauline A Delany

No matter what your body type was when you were in your 20s or 30s, it isn’t likely to be the same once you reach the 40s. Many women begin to gain weight in the abdominal area, increasing their waist measurement in comparison to the rest of their bodies. The changes that take place often do more than cause you to go up a size in clothing: They also mean that the same styles that fit your body best before may not be the best choices for you anymore.

Get to Know Who You Are

The first step towards finding your personal style for who you are today is to take a closer look at all the clothes in your wardrobe. Toss out anything that is outdated and limit the number of items that you have in basic black or grey to only a few. Try on all your outfits and evaluate how they look with a critical eye. Focus on styles and colors to see which ones are flattering and those that are not.

Clothing that looks youthful doesn’t necessarily mean that it will make you look youthful. If you have trendy clothes in your closet that look like you borrowed them from your teenage daughter, put those in the “Out” pile. The same is true for clothing that looks too matronly. Forty isn’t eighty and you don’t want to oversimplify your wardrobe to make you look older than you really are. Once you have eliminated any clothing that is not flattering from your closet, you will have a better idea of the types of clothing styles and colours you need to build a complimentary wardrobe.

Avoid the Fashion Trap

Many women feel that they should wear the latest trends, no matter how wrong they are for them. Don’t let the fashion industry dictate what you are going to wear! It isn’t about what is on the skinny 20-year-old models walking down the runways. It’s about you finding the best looks for who you are. If the latest trends happens to be right for you, great!

Some basic tips to ensure you always look your best include:

Keep skirts, shorts and pants in the middle where lengths are concerned. The ideal skirt length is just above the knee. Don’t wear them short-short or too long.

Avoid short jackets and tops, opting instead for those that come at least 2-inches below the waist. Otherwise, they will emphasise an expanding waist and make you look boxy, especially for shorter women.

Skip the hip-huggers and the elastic waist jeans and find the happy medium with fitted jeans that flatter your shape. If regular jeans are too tight in the waist, try a relaxed style that is made a little looser. Don’t go for baggy jeans or those that are over-bleached or shredded.

Buy shoes that have medium heels, not flats. These not only are more flattering, but they are actually healthier for your feet.

Add some classics to your wardrobe. A white button-down shirt, a good, fitted blazer and some dark coloured jeans will go a long way towards creating a versatile wardrobe that you can wear with a lot of colourful pieces and accessories.

Get an honest opinion from someone you trust. Others may not see you the same way that you see yourself.

Looking your best after 40 has a lot to do with balance and finding the middle ground between extremes. Once you develop your personal style, stay with it no matter what new trends appear!

To find out more about how you can lose weight if you are a woman over 40, visit my website and get your Free Report “5 Big Mistakes Most Women Over 40 Make With Their Diet”, visit my website: http://www.fitandhealthywomanafter40.com

Article Source: http://EzineArticles.com/?expert=Pauline_A_Delany
http://EzineArticles.com/?Style-and-Fashion-After-40:-How-to-Look-Your-Best&id=8558342

 

 

Weight Loss After 40 – The Wellness Trifecta

By Pauline A Delany

Women often find that a number of areas of their lives change once they reach the age of 40. They gain extra weight in their stomach, have problems getting enough sleep and don’t seem to get the same results from their exercise attempts that they once did. They often have less energy and more stress, making them less efficient at everything they do.

The Wellness Trifecta is an approach to wellness developed by Ari Meisel, author of “Less Doing, More Living: Make Everything in Life Easier.” Meisel sees wellness as the cornerstone of a productivity system based on Less Doing. He looks at optimal health as coming from a triangular representation of sleep, nutrition and fitness at each corner while supplements are in the center. In order to make the system effective, you must have all of these elements while applying limited resources to them. Meisel uses Tech resources that help with each area of the triangle. This approach has helped many women over 40 who were unable to achieve weight loss using traditional weight loss methods.

The Doing Less approach is quite different from those that require you to do more of one thing (exercise) whenever you have also increased another (eating). One example that Meisel gives is that when you experience a night with only poor quality sleep, it is up to you to make the conscious decision not to work out the next day. To do otherwise, he believes you are doing harm to your body. With the right mindset, women can achieve a greater feeling of overall well-being.

What it Means to “Eat Well”

According to The Wellness Trifecta, food should be used as fuel to provide you with the energy you need to do what you want to do. One way to give the body the fuel it needs to perform is to include the good fats it needs and not the unhealthy fats that can lead to excess belly fat and reduced energy, two things that are often experienced by women over 40.

Some good fats include:

Avocados

Olive Oil

Wild Caught Fish

Coconut Oil

Nuts

Seeds

Eating good fats will improve mental clarity and help you control your appetite so that food cravings and overeating become a thing of the past.

Tech Resources Include:

Thryve Food Tracker

Food Sense

Inside Tracker

Food Sense

How Much Sleep is the Right Amount?

Meisel recommends starting with a sleep tracker such as Sleep Cycle or Basis Watch to help you learn your sleep cycle. This refers to the time that it takes you to go from light sleep to deep sleep and then into REM sleep before you cycle back to light sleep again. Tech resources like Sleepyyti.me can help you figure out when you need to go to bed in order to wake up during the light sleep phases so you feel refreshed.

The Exercise Component

The goal of exercise should be to achieve optimal fitness. What that means is different for each person. It should be composed of different types of exercise including strength or skill training in addition to high intensity interval training. Interval training has been shown to boost weight loss, a big plus for women over 40. It also aids in joint mobility, making it easier to move as you move into old age.

Tech Resources for Fitness include:

CNS Tap Test

Stress Check

Basis Watch

These are all valuable resources for women over 40 to achieve and maintain healthy weight loss thanks to modern technology.

For more information about how to lose weight if you are a woman over 40, get my Free Report “5 Big Mistakes Most Women Over 40 Make With Their Diet” at my website: http://www.fitandhealthywomanafter40.com

Article Source: http://EzineArticles.com/?expert=Pauline_A_Delany
http://EzineArticles.com/?Weight-Loss-After-40—The-Wellness-Trifecta&id=8545706