How to lose weight healthily after 30 years old

30+ 5 pitfalls for women to lose weight

1. Childbirth makes your figure out of shape

Women 30+ have generally experienced childbearing. During pregnancy, women will increase their food intake in order to supplement nutrition. However, after giving birth, many people fail to adjust their diet in time. Coupled with lack of exercise, their figures are easily out of shape.

2. Decreased metabolism

As we get older, the functions of various organs begin to decline, the metabolism of the corresponding organs also naturally declines, and the calorie consumption will also decrease accordingly. The fat accumulated as a result will move into the abdomen, buttocks, thighs, etc. very accurately.

3. Increased food intake

The daily caloric needs of men and women differ significantly. In general, women consume less basic calories than men. After marriage, many women are influenced by their husbands 'eating habits. If they eat the same amount of rice as their husbands, their calories will exceed the calories they need, which in turn leads to obesity.

4. Reduced exercise

30+ women are no longer as energetic as 20+ women. Their enthusiasm for exercise is also declining, and the amount of exercise has been reduced, so they naturally tend to become fat.

5. Irregular work and rest

Working mothers are quite hard. Being disturbed by family and work matters every day, it is difficult for working mothers to have personal independence. They exercise less time and sleep less. Irregular work and rest lead to a decline in metabolism and affect the efficiency of weight loss.

How can 30+ women lose weight?

1. Pay attention to small details of life

Don't sit down immediately after a meal. Keep upright to avoid sagging your stomach. Go out for a walk after half an hour to consume calories. When walking, stick to chest out your chest and abdomen, and try to abdomen your abdomen when you are sitting. When you can walk stairs, you don't take the elevator, you don't sit in a car when you can walk, you don't sit down when you can stand, and you don't lie down when you can sit. Although it is troublesome, in the long run, it can eliminate abdominal fat and form a body-building posture and a straight and straight posture.

2. Adhere to exercise, especially strength training

Persisting in exercise is the best way to increase metabolic rate. In addition to doing aerobic exercises such as cycling, running, and aerobics, you should also combine strength training. Strength training builds muscles, and muscle growth improves metabolic rate.

3. Control calorie intake

By controlling calories so that intake of calories is less than consumption of calories, you can achieve the goal of weight loss. For severely obese people, it is generally recommended to consume 1500 calories per day. Generally, obese people should adjust their daily caloric intake based on their basic metabolism and exercise consumption.

4. Eat more foods rich in dietary fiber

Most foods with large size and small density are rich in fiber but have very low calories. They can not only create a feeling of fullness, but also avoid eating fat. For example, before eating, eat some vegetable salad or drink a bowl of soup. Eating this way can help reduce calories by 12%.

Small editor tips:

1. Don't let your body age prematurely

From 20 to 30, as you get older, women's appearance will inevitably age. Some female friends often do facial care in order to make themselves look younger, but often forget to keep their bodies fresh. Some people are obviously young, but they are often mistaken for aunts because of their bloated bodies. Especially after giving birth to children, their bodies are seriously out of shape. A slim figure can make a person look younger. Therefore, you must not let your body age prematurely when you are about to enter your third year. So how can I keep my figure young?

First, you have to make exercise a part of your life. As you get older, your metabolism slows down and people easily become fat. Exercise is the healthiest and most effective way to increase metabolic rate. Persisting in exercise can enhance your cardiopulmonary function, prevent cardiovascular disease, consume a lot of calories, reduce fat and lose weight. If you haven't had a habit of exercising before, start today. Adhere to moderate-intensity aerobic exercise for more than half an hour every day, such as running, cycling, etc. Try to arrange strength training 2 to 3 times a week to build muscle strength and improve metabolic rate.

Secondly, keep exercising and don't forget to control your diet. Losing weight requires both exercise and diet. Control the daily calorie intake to no more than 1500 calories, eat less high-heat and oily foods, and eat more fiber-rich foods such as vegetables, coarse grains and fruits.

2. Don't completely lose your personality because of your career and family

At the age of 30, you should have experienced most of the things you should have experienced. Some people are exhausted after experiencing all kinds of experiences and lose their spirits. If you want to make your 30s more exciting, then you should use these experiences as a stepping stone. After experiencing it, you can still maintain your personality and be a little willful. Some people may say that they are the mother of their children, but they are still willful? Sure. In fact, many mothers also have a childish side and want to play and make trouble. However, willfulness is not unreasonable, but has one's own opinions. It's okay for women to be stubborn about what they like and think is right.

3. Have a circle of friends who can do things and play

At the age of 30, women bid farewell to their girlhood and begin to integrate into the circle of children, husbands, colleagues, etc. Running in such circles every day, women become particularly tired and have no time to make new friends or contact old friends. To find yourself, you must first have your own circle of friends. To grow you need to listen to multiple voices, so your circle of friends should include a variety of people. These people can accompany you crazy, accompany you seriously, and accompany you to bear it.

4. 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.

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