How to lose weight for women over the age of 30

Many women know that the age of 25 is already a watershed. The biggest change is that your metabolic rate will decrease year by year and the aging rate will accelerate (if you have bad habits and don't like to exercise). The good time when I was young when I could lose weight after starving will never come back. If you repeatedly tried dieting to lose weight when you were young, you will gain more weight now and age faster. Needless to say, when you are 30 years old, your appearance and figure have changed even more. How can a woman who is 30+ lose weight?

nutrition

After the age of 30, as we get older, muscles are lost, metabolic rate declines year by year, people need fewer calories, and it is easy to store the remaining calories and form adipose tissue in the body (so after the age of 30, 200 fewer calories per day than before can prevent the body from getting out of shape). On the other hand, people's bodies are not as efficient as before in digesting food and absorbing nutrients. The solution is to choose a highly nutritious diet. Most people should eat less fat (no more than 30% of their calorie intake), less protein (10%-15%), and more complex carbohydrates (45%-60%). Complex carbohydrates, such as processed grains, potatoes and beans, are both calories and rich in cellulose, which is thought to lower blood lipids, including cholesterol.

Sports and fitness

The first measure to prevent obesity is physical exercise, which can significantly consume calories in the body. For example, walking briskly consumes 200 kilocalories per hour. However, physical exercise can also speed up metabolism, which remains so for hours after exercise. Doctors at the State University of New York Health Sciences Center believe: "Walking can achieve good results, but it must be light and sustained over the long term." Others such as swimming, cycling, low-excitement dancing, or listening to orchestral music for simulation, and brisk jogging that does not cause tension in muscles and joints can all achieve good results.

Daily habits

ensure adequate sleep

Don't stay up late to watch dramas or surf the Internet like you do when you are 20 years old. Adequate sleep is very helpful for maintaining a good figure. Increased thyroid levels caused by lack of sleep and disrupted hormone secretion caused by stress will slow down metabolism. When you feel tired, the energy used in your body to cope with normal physical functions has turned red. In other words, there are not enough calories to burn fat. Therefore, the way to ensure normal metabolism is to ensure 6 to 8 hours of sleep every night.

Have a little hobby

A 30-year-old woman already owns most of the things, career, family, children... but often the more you have, the easier it is to treat yourself badly. Women tend to ignore what they like when they are busy dealing with the miscellaneous things at work, family and other life every day. I only know what I want to do every day, but I don't know what I like to do. I lose my hobbies while I live. When Meimei crosses the threshold of 30, you must have a small hobby of your own, whether it is sports, watching movies or painting... If you have your own hobby, you will naturally develop a unique vision and meet a group of people who share your interests.

limit alcohol consumption

If it is impossible for you to stop drinking completely, at least you should remember that World Health Organization research points out that under normal circumstances, men's daily intake of pure alcohol should not exceed 25 grams, while China's current safe drinking standard is that the daily alcohol intake should not exceed 15 grams, and women should consume less. Alcohol consumption × alcohol concentration ×0.8= alcohol intake. Take beer as an example. The alcohol content of a bottle of beer is 750 ml ×0.08×0.8=48 grams. In addition to various potential health risks, alcohol suppresses the central nervous system and reduces the body's metabolism. A British study found that mixing alcohol with high-fat foods produces high calories. After eating such food, most fat cannot be burned in time. As a result, there is more and more meat and people become fatter. Just think of the German beer belly.

[Benefit: Come and see how you should lose weight?]

Want to lose weight healthily? Want to get a weight loss plan to lose 8 pounds a month?