Eating meals too low in calories
Many people after 40 choose to drastically cut calories to lose weight, but this can backfire. When the body is not provided with enough energy, especially protein and carbohydrates, the muscle formation process will be affected, reducing muscle mass and slowing down metabolism.
In addition, eating too little also increases feelings of hunger, making it easier for you to eat more in later meals. Instead of fasting or cutting too much, build a balanced diet with enough protein, carbohydrates from whole grains, along with plenty of vegetables and fruits to support weight loss and maintain metabolism.
Only do cardio exercises
Cardio exercises such as jogging, cycling or swimming are very good for the heart and help burn calories. However, if you only do cardio and skip strength training, the body will gradually lose muscle mass with age, leading to a decrease in metabolic rate.
For better results, cardio should be combined with at least 2 strength training sessions per week, each session about 20-30 minutes, to maintain muscle and increase energy burning ability.
Completely reduce starch
Limiting carbohydrates can help with weight loss and blood sugar control, but completely eliminating this food group is not a good option. When excessively reducing carbohydrates, the body is prone to energy deficiency, muscle loss, and slowing down metabolism.
Instead of completely abstaining, prioritize healthy carbohydrate sources such as whole grains, fruits, vegetables and beans. These foods not only provide fiber but also supplement B vitamins, magnesium, iron, zinc and many important nutrients for health.
Incorrect intermittent fasting
Intermittent fasting can bring benefits to metabolic health if applied properly. However, for women in pre-menopause and menopause, shortening eating time may cause the body not to be provided with enough protein to maintain muscle mass.
In addition, many people skip breakfast and eat late in the evening when applying this method, affecting the body's circadian rhythm and sugar metabolism ability. If choosing intermittent fasting, ensure sufficient protein supplementation, combine strength training and prioritize eating early during the day to limit adverse effects on metabolism.
