Avoid Fat Gain While Aging With These Tips
As women age certain changes take place that can throw the body's hormonal balance out of wack! A common adjustment that every woman has or will become familiar with is menopause. This life changing event is associated with an increase of fat, stored around the thighs and midsection and harmful health problems including; diabetes and heart disease.
Implement these habits during your 30's to ensure you'll stay lean and healthy well past middle age!
#1. Consume High Fiber Foods At Each Meal
Got fiber? Well, the fact is most Americans don't! Before we get into all the amazing health benefits fiber affords lets first take a look at exactly what this nutrient is.
Fiber is a nutrient that cannot be digested and comes to us in two types; soluble and insoluble. We're more concerned with soluble because it is the most beneficial health wise. Once consumed, soluble fiber forms a thick, viscous gel that moves slowly throughout the body. This is great news because these characteristics give off a sensation of satiety, controlling hunger. In addition to promoting satiety, fiber has many more benefits...
Slows absorption of glucose, helping to control blood sugar
Decreases blood cholesterol
Improves colon health
Feeds healthy gut bacteria
Eliminates excess estrogen
So where can you get this so-called "fiber" and how much of it should you be having!? Well, the magic number is between 35-45 grams per day and this can be achieved by including quality veggies, fruits and legumes in all your meals!
#2. Reduce Caffeine Intake
A cup or two of black, organic coffee in the AM is perfectly fine and will do wonders towards getting you moving. However, if you're one of those types that enjoys a "cup" mid-day and another after dinner, the good ol' java juice can quickly become a detriment!
Caffeine has the ability to raise cortisol, our body's chief stress hormone. Now, giving cortisol a little spike in the morning is a positive because that is when this hormone should be at its peak. Approaching the afternoon and further is when cortisol should tapper off, hitting its low around bedtime.
If cortisol stays elevated throughout the day it will disrupt the natural hormonal curve and may worsen your experience of stress. Harmful bodily effects can ensue when the you're exposed to long-term stress; digestive issues, weight problems and inability to sleep are just a few.
#3. Strength Train
You've heard it time and time again throughout various blog posts on The Gym of Avon's website, you need to strength train!
Engaging in this style of exercise will help you maintain lean muscle mass, while improving levels of hormones and enzymes involved in burning fat! Resistance training will also help aid in protecting your body from osteoporosis - a condition in which bones become brittle and fragile.
#4. Use Supplements
When added to well rounded diet, supplements can sometimes be the last piece for success! Here are a few that every woman should think about taking...
DIM 2.0 is a supplement that helps the body eliminate excess estrogens
Vitamin D, necessary for bone health and hormonal balance
Vitamin C, helps to metabolize cortisol (stress hormone) and synthesize hormones
B Vitamins, necessary for carbohydrates metabolism and cortisol balance
#5. Be Careful Not To Consume Too Much Fruit & Healthy Carbs
Believe it or not, it's possible to overeat the healthy stuff! Even though fruits, whole grains and rooted vegetables are considered healthy, they still should not be thought of as free-for-all foods.
Unless you are engaging in high volume, intense exercise, they're not reason for you to eat these foods in large quantities. Healthy carbs still contain sugars that can raise insulin and make it difficult to control hunger. This doesn't mean that you can't enjoy the occasional sweet potato, just be mindful of your portion sizes. Lastly, understand that in order to enjoy carbs...you have to earn them first!