5 Habits to Lose Weight After 30 Years of Age
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Losing weight is not an easy task, especially after reaching your thirties. A study published in the journal Science found that the body's metabolism does not actually slow down until the age of 60. However, there are several reasons why losing weight may become challenging after the age of 30. Factors such as a busy lifestyle, sedentary jobs, lack of physical activity, and eating habits play a role. According to Laura Burak MS, RD, the founder of GetNaked® Nutrition and the author of "Slim Down with Smoothies," if you never had weight issues before the age of 30 but have poor eating habits and lifestyle, it is likely that weight problems will arise after reaching 30 years of age. However, the good news is that age is not a barrier to maintaining a healthy body shape and losing weight. All it takes is a positive mindset and adopting a healthy lifestyle, including exercise and good eating habits. So, let's explore in detail the healthy eating habits that can be implemented to reduce weight after the age of 30.
Consume High-Quality Foods
The first habit for weight loss after 30 years of age is to consume high-quality plant-based foods. These include outdoor-grown vegetables and fresh fruits, nuts, seeds, and heart-healthy oils such as avocado oil, olive oil, potatoes, corn, and legumes. A review published in the Nutrients journal in 2020 supports this notion. It states that increasing the intake of vegetables and fruits can help in weight reduction, especially in women. This is likely due to the fact that these foods are high in fiber, low in calories, and help us eat more slowly. Additionally, it is important to consume lean proteins like fish, poultry, and eggs to maintain stable blood sugar levels. "This helps keep the body's nutrition balanced and promotes a feeling of fullness, reducing the likelihood of consuming junk food late at night," says Burak.
Limit Added Sugar Intake
Sugar can interfere with weight loss and contribute to increased abdominal fat due to its high calorie content. According to Burak, its impact becomes stronger as we age. Therefore, it is crucial to limit the consumption of added sugars from various foods such as pastries, candies, and sodas. Moreover, it is essential to check food labels while shopping to identify the contents of various packaged products.
Ensure Adequate Meal Portions
When trying to lose weight, never skip meals during the day and indulge in excessive snacking at night. Remember, the body still needs energy during the day, so depriving it of calories during the day and overeating at night can lead to weight gain and other health issues. The trend of intermittent fasting or being too busy during the day to eat should also be approached with caution. It may cause people to skip meals during the day and indulge in various snacks from evening till night.
Prepare Meals in Advance
If you want to lose weight after the age of 30, consider preparing your own meals. This ensures that your body gets the necessary nutrients while controlling portion sizes. By preparing meals for the week, for example, you are less likely to crave unhealthy foods when you are about to leave or return from work. Moreover, according to a study published in the International Journal of Behavioral Nutrition and Physical Activity, preparing meals at home can improve the quality of dietary patterns. The same study also mentions that meal planning can reduce the likelihood of obesity and excessive weight in women, as well as reduce obesity in men.
Practice Mindful Eating
The final habit to lose weight after the age of 30 is practicing mindful eating. Take the time amidst your busy schedule to enjoy your meals without distractions such as checking social media. "Be aware that you are truly eating, so that both the mind and body can process food more effectively and prevent overeating when you don't actually need excessive energy at the end of the day," explains Burak.
By incorporating these five habits into your daily routine, you can effectively manage your weight and promote a healthier lifestyle, even after the age of 30. Remember, it's never too late to prioritize your health and make positive changes for a better future.