We change with years. We become wiser, more tolerant, experienced in everyday matters. Our appearance also changes - 25, 35, 45??¦ years leave a mark on our faces, shapes

We change with years. We become wiser, more tolerant, experienced in everyday matters. Our appearance also changes - 25, 35, 45??¦ years leave a mark on our faces, shapes. Where is our habitual swiftness of motions and slenderness of athletic body, why we feel tiredness because of impetuous actions?

You know, wish to be beautiful and sound is still strong. You have many questions about youth that is moving away. But do not lose heart, you should face you age bravely, not to be afraid of changes in appearance and struggle with signs of your age.
 
From 25 to 35
 
Goal: replacing fatty mass with muscular.
 
At this age a woman’s body has more muscular tissue, than fatty. This means metabolism is still good. However, you need to help your organism struggling with overweight.
 
Actions: strive for increase of muscular tissue to lose overweight. Weight-lifting exercises contribute to its increase well, they also help organism burning more calories. With each gained kilogram of muscles our organism burns 35-45 calories more every day. Set exercising 30-45 minutes 3-4 times a week as your purpose.
 
Movement should become an important part of your life at this age. If you prefer calm exercises, for example, walking. Then try to walk actively at least during an hour per day. The more you exercise, the more active your metabolism is, and this means, calories are burn quicker, better and longer.
 
You can easily check this by controlling your temperature. If you are still hot after exercises, this means your organism keeps on burning calories. 

Do not ignore exercises, even if you are slim by nature. Growing lazy is very easy, especially, if it seems to you that all calories consumed with food are burned without any efforts. But while scales show the same weight, your physical drift leads to loss of muscular and bone mass, what diminishes metabolism.

Slim lazy girls will hardly notice that fat is still accumulated, but not in such usual places, like belly or hips, but around internals and under skin.
 
Do not miss meals. It’s time for you to form a habit of regular meals and stick to a certain schedule. Well-ordered nutrition allows metabolism staying at the same level for a long.
 
Nutrition. Try to consume 2400 calories per day. Dieticians advise sticking to a following schedule: eat 25-30% of calories for breakfast, about 40 - for dinner and 25-30 - for supper.
 
Do not torment yourself with diets! Quite often women lose not the weight they need. They lose muscular and bone mass, and also water, but fat is still at the same level. Pregnancy is not a reason to relax. Exercising increases chances that a future mother will return her girlish weight after childbirth quicker.
 
From 36 to 45
 
Goal: exercising wisely and without excess tension.
 
During these years your state is following: probably, you feel more comfortable in your cloth, than several years ago and already do not worry about quick diminution or increase of waist line. Your weight has been the same for several years already. This happens because of muscular and bone mass loss beginning at about 35 years, what leads to deceleration of metabolism and natural weight stabilization.
 
At this age it becomes more difficult to keep to a certain exercising program, not because of physical peculiarities of your organism, but because of constant haste, when you have little time for really necessary things. So that’s why it is so important to determine priorities and follow them. After 35 it is important to eat healthy food, so that you would have enough energy both for exercising and everyday matters.
 
Actions. Forget about intensity of exercises. You will burn fat quicker, if you increase frequency of habitual runs, cycling or physical exercising. Remember: the shorter, the better. Women, exercising less, should exercise more often and stick to a chosen program longer. Find other 10 minutes per day for exercising: walk actively longer, jump with a skipping-rope.
 
To compensate slowed-down metabolism, you should do aerobic and weight-lifting exercises during 20 minutes 3 times a week. If you prefer doing only one sort of exercises, weight-lifting exercises are better. If you switch from one exercise to another quickly, aerobic effect will be good.
 
In general, when you do aerobic exercises, you burn 12 calories per minute. Due to weight-lifting exercises you burn from 8 to 10 calories per minute, plus you develop muscular mass, and this also burns excess calories.
 
Try to reduce quantity of stress in your life not only for your soul, but also for your body. Special researches discovered that stress hormones stimulate fatty cells growth in the area of belly. This depot fat is not beautiful and also leads to various chronic diseases (increased pressure, diabetes).
 
Nutrition. Do not eat harmful foods. Healthy food gives more energy to organism and allows metabolism being normal longer. If you eat chocolate, giving more than 500 calories, your organism will burn simple sugars very quickly and you will want to have a snack again to feel a burst of energy. On the other hand, organism will digest 500 calories, contained in lettuce, for about 2 hours, and this means you will receive energy gradually. 

Try to eat from 2100 to 2200 calories a day. Remember, with each decade of your life you burn 100-200 calories less per day, than in previous years. This happens because of decrease of metabolism in organism.

Try to have a snack between meals. A light afternoon snack lowers risk of overeating while supper. Eat something simple and nutritive - dried fruits, carrot or yogurt. Even milk tea will be more useful, than chocolate or bun in this case.
 
Avoid overeating - eat as much, as you need to feel a light flow of energy and last till supper. Teach your organism to vegetables and fruits, include soy foods in your menu. Hay diet will be very useful for you.
 
From 45 and older
 
Goal: supporting a good level of metabolism.
 
State: in this age it becomes more difficult for a woman to do exercising. Before starting trainings, consult a doctor.
 
Actions: exercise more often. Because of menopause women lose more muscular and bone mass. To prevent osteoporosis and reduce risk of fractures, you should increase time of aerobic exercising and weight-lifting exercises up to 30 minutes 3 times a week.
 
Do not forget about stretching. Bad stretching can become a reason of different traumas and fractures, in this age they are much more serious and require more time to be cured, try to do a complex of exercises, including stretching, at least once a week. Yoga is very useful.
 
Do not exert yourself during physical training. Instead of straining chords, muscles and back, running along asphalt tracks, find safer exercises.
 
Walking at least 3 hours a week at a prompt step, you can not only burn fat, but also train heart muscle. Doctors recommend walking at a prompt step at least 20 minutes per day.
 
Nutrition. Eat more often, but less. The older you become, the more difficult it is for your organism to process big volumes of calories and nutritive elements. Eat half of portion for dinner, and another one leave up to the moment you feel hunger.
 
You organism needs from 1900 to 2000 calories per day, but choose them wisely. Artificial sweeteners or flavor additives cannot be compared with bilberries, apples or broccoli, reducing risk of diabetes, cardio-vascular diseases.
 

Switch to soy - drink soy milk, eat soy cutlets and avoid fat food. An important moment is correct proportion between fatty and muscular mass. It is especially necessary to observe this during the process of growing thin. Trying to lose weight, it is important to reduce quantity of fat depot.