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Tips: This is what the right diet looks like from the age of 40
For many people, the figure changes in the middle of life: despite the same diet, they increase. This is because metabolism and body composition change with increasing age and the energy requirement decreases. It is therefore important to change certain eating habits from around the age of 40. Professionals have some tips that will help you maintain weight and stay healthy.
In the past, many could eat what they wanted without gaining weight. But from the age of 40, the figure often changes quickly. Because wrong eating habits, which have been established for years, can have a particularly drastic effect. Therefore, it is better to prevent weight gain. The Techniker Krankenkasse (TK) explains how to do this on their website.
The body changes with age
The muscle mass of our body decreases with increasing age. Instead, fat is increasingly being stored. This is a natural process, which can be counteracted by sufficient exercise and a balanced diet. It is important that the falling calorie needs must be taken into account - otherwise there is a risk of becoming overweight.
The health insurance company points out that a slight weight gain with increasing age is not a cause for concern, because the older you are, the more you can weigh. The BMI (Body Mass Index) is calculated from the ratio of body weight in kilograms and height in square meters: BMI = body weight in kg / height in square meters.
As the TK explains using an example, a woman with a body weight of 65 kilos and a height of 1.65 m has a BMI of 23.88 and is therefore of normal weight. But even at 70 kilos, she is still of normal weight from the age of 35. According to the experts, the following recommendations apply:
- Age: 19-24; Recommended BMI: 19-24
- Age: 25-34; Recommended BMI: 20-25
- Age: 35-44; Recommended BMI: 21-26
- Age: 45-54; Recommended BMI: 22-27
- Ages 55-65; Recommended BMI: 23-28
- Age over 65; Recommended BMI 24-29
But just because the magical limit of 40 years has passed does not mean that all previous habits have to be changed. In the middle of life, however, many question their state of health and draw a small interim balance of life.
So avoid being overweight
If you want to start the day fit and healthy, you should pay attention to a balanced diet - with lots of fruits and vegetables, low-fat dairy products and whole grains. This definitely contributes to physical and mental wellbeing and can help prevent obesity. TK has the following tips for better nutrition:
- Eat regularly. This is good for blood sugar levels and also avoids food cravings.
- We prefer wholegrain products, such as bread or pasta, and high-fiber foods. These fill you better and regulate digestion.
- Choose low-fat dairy and meat products. These provide important nutrients and little fat. This can help control weight.
- Finished products - if at all - are rarely consumed because they often contain a lot of fat and / or sugar.
- Consume sweets and pastries only in moderation - usually there is a lot of fat and sugar in them. A piece of fruit cake is better than a cream cake. However, sweets should not be banned in general, as this can further encourage cravings.
- Drink enough: This improves the blood flow to the body and increases the ability to concentrate. Water, juice spritzers and unsweetened herbal and fruit teas are best suited. Coffee and black tea should only be enjoyed in moderation.
- Avoid lemonades and cola - they contain a lot of sugar and are still not filling. They also don't quench your thirst.
- Alcohol contains a lot of energy. Therefore, alcoholic beverages should only be consumed in moderation and not daily.
In addition to proper nutrition, it is also important to exercise enough. According to TK, 30 minutes of intensive physical activity is ideal three times a week. But going for a quick walk three times a week also gets the circulation going. (ad)
Author and source information
This text corresponds to the requirements of the medical literature, medical guidelines and current studies and has been checked by medical doctors.