In shape all my life: 25, 35 and 45 years

25 years

Your goal: replace fat mass with muscle mass.

Your condition: At this age, you have more muscle tissue than fat. This means that the metabolism is still good.

What you do: Add muscle mass to shed pounds. Strength training helps increase muscle mass and also helps the body burn more calories. Make movement an important part of your life - set a goal to exercise for 30-45 minutes three to four times a week. Don't skip meals and aim to consume 2,400 calories per day. Don't torture yourself with diets - they lead to loss of muscle mass. Exercising during pregnancy will help you get back into shape faster after childbirth.

35 years

Your goal: Exercise wisely and without excessive stress.

Your condition: Most likely, now you feel more comfortable in clothes than at 25 years old - your weight has stabilized due to a slowdown in metabolism. Finding time to exercise is more difficult.

Your actions: Forget about intense loads, it is better to increase the duration of moderate workouts. Do strength exercises to compensate for your slowed metabolism. Try to reduce stress, it stimulates the deposition of belly fat. Eat healthy foods that provide energy and support your metabolism.

45 years

Your goal: maintain a good metabolic rate.

Your condition: It is becoming increasingly difficult for you to perform physical activity.

What to do: Increase your aerobic and strength training time to 30 minutes 3 times a week to prevent muscle loss. Don't forget to stretch to avoid injury. Choose safer exercises, such as brisk walking. Eat more often, but in smaller portions. Eat a healthy diet with 1900-2000 kcal per day.