It’s Not Easy To Lose Weight After Turning 30, But If You Keep These Things In Mind…
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We, women, are such multitaskers, managing our homes, careers, families, social commitments, and what not! We lead such busy lives that taking care of ourselves comes at the bottom of our priority checklist. And, because of this, we end up suffering from a number of health-related issues, unwanted weight gain being the most prominent.
Studies say that as we age, especially after the 30s, our body’s metabolism and fat burning slow down (1). In the midst of mounting work and family stress, sticking to a healthy diet is not always possible.
So, how do we take charge of the weight gain and keep it under check?
Well, if you are above 30 and looking for some cool tips to avoid unwanted piling up of fat, read the pointers below.
1. Increase Your Protein Intake
With age, our metabolism slows down, but we can maintain our muscle mass by consuming healthy amounts of protein. This results in more sustained fat burning and slow release of the energy from the calories. You also feel better and fuller during the day. Therefore, it is recommended that you take more proteins in your breakfast.
2. Avoid Sweeteners
You may think artificial sweeteners are good, but it is just the opposite. They are much sweeter when compared to actual sugar (about 300 to 600 times more) and also increase the sugar craving of your body. They also pose health risks like obesity, inflammation, dementia, and even cancer (2).
3. Have Smaller Meals
Nutrition experts say that it is beneficial to have five smaller meals rather than three big meals. It prevents you from feeling sluggish and boosts your metabolism by keeping it active.
4. Do Cardio Training
Set aside at least 30 minutes of your time to workout every day. It pumps up your metabolism and keeps your body fit.
5. Cut Down On Alcohol
You may love sipping on wine to unwind after a hectic day or celebrate with friends, but the bad news is wine and other forms of alcohol are loaded with sugar that keeps on adding inches to your waist. So, limit your alcohol consumption.
6. Increase Water Intake
Drinking water throughout the day keeps you hydrated and decreases your cravings for food. Many people suggest having some water before a meal to control your portion size because you tend to feel fuller. However, don’t cut out the essential nutrients from your diet.
7. Use Fitness Apps
In this era of technology, make use of gadgets to keep track of your daily activities. They can track everything – from your calorie intake and the number of footsteps you covered to how many calories you burned. It can help you chart your weight loss goals.
8. Don’t Be Nutrient Deficient
Just because certain foods give you more calories, don’t eliminate them from your diet. Complex carbohydrates and good fats are necessary for the normal functioning of your body. By eliminating them, you could be depriving your body of the essential nutrients, which may be harmful in the long run.
9. Don’t Skip Breakfast
Breakfast is the most important meal of the day. It supplies your body with the fuel for the entire day. If you skip breakfast, the body feels deprived, and it stores the calories from the next meal as fat deposits.
10. Stop Counting Calories All The Time
Experts feel if you are continuously abstaining from consuming calorie, your chances of binging also become high, and you end up gaining more calories than you lost. So, be consistent with your diet, eating what you love once in a while.
11. Practice Interval Training
For women above 30, interval training is very good. It involves periods of intense workouts alternating with periods of rest. It burns calories in a more controlled and phased manner instead of causing a sudden drop in your energy.
12. No Screen Time While Eating
If you are glued to the TV or the computer screen while you eat, you tend to overeat. This is because your mind is diverted and hence doesn’t register that you are already full. This can affect your portion control.
13. Consume Good Fat
Not all fats are bad. In fact, good fats like seeds, nuts, olive oil, etc. are required to keep your metabolism going and give you energy. Though they help in weight loss, they should be consumed in moderation.
14. Make It Interesting
If your workout is not appealing, you may lose interest after a while. So, involve yourself in exercises that are fun, like aerobics, Zumba, etc.
15. Get A Partner
If you undertake your weight loss program with your partner or a friend, you are going to be more consistent and focused with your routine. It is because the efforts you take become more of a team work than a lonely task.
16. Understand Your Body
After 30, you are more prone to experiencing injuries while exercising, like pain/trauma in the back or the limbs. It is better to consult gym professionals before you take up exercises. Follow a routine that suits your body.
17. Be An Early Bird
Exercising early in the morning is more beneficial than doing it in the evening when your body is tired and worn out. It is because the body burns more calories and fats when the stomach is empty.
18. No Meals Before Bed
Make it mandatory to have your food at least two to three hours before bedtime. It gives your body ample time to digest the food and helps you avoid feeling heavy and bloated. This is very important for weight loss.
These were some of the things that you can keep in mind to avoid unnecessary weight gain. It takes some resolution and persistence to keep up the struggle, but the results are so fabulous that you would love to celebrate your age with pomp and pride.
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