The holidays are over. You have been away for a few weeks at home or abroad. Or have you enjoyed the lovely sunshine in the garden, on the terrace or balcony on your days off. During these beautiful days you run the risk of eating a little too much. You pay a little less attention and are a few kilos heavier. How can you best deal with that now?
Losing weight later in life is a little more difficult than when we were younger. The body gets used to an ideal weight, but that is often not quite the same as the ideal picture in your head. The best you can do is resign yourself to that. The body of a 16-year-old is simply not feasible anymore.
Now try to focus on a healthy and energetic life where a good weight also has its place. Do not follow crash diets, these are disastrous for your body and ensure that you have little energy.
Eat healthy and take the time for the meal, so that you can fully enjoy the flavors and the food. The fact remains that muscle mass decreases with age and therefore the energy requirement is slightly lower. The diet must be adjusted accordingly. What are the most important tips?
- Eat three meals a day and eat something small in between
- Do not deny yourself the tasty things. A glass of wine every now and then is no problem
- Watch out for saturated fat, this raises cholesterol levels
- Drink plenty of dairy; this is good for the bones and pay attention to vitamin D. You mainly get this through the sun! Vitamin D improves the absorption of calcium.
- Do move. Due to the reduced muscle mass, your energy requirement is lower. But the moment you start to move more, you can also take in more energy. Exercise is also: gardening, cycling, walking, household or swimming.
- Eat plenty of whole grain products, these ensure better bowel movements and lower cholesterol levels.
This article was written by Freya Zuidervaart, nutritionist of the Plus slimming service.
