In the previous article, I told you about 2024 and forced myself to lose weight at one time!. In today's article, I will teach you the 30 + mature age diet.
The picture on the left is my appearance of 168 pounds, and the picture on the right is 98 pounds, and I have lost 70 pounds.
I am a Blue Bean Nutritionist, a nutritionist who is deeply involved in fat loss, with 10 years of practical experience in the nutrition industry, and I am good at weight management and the management of five highs and chronic diseases. successfully reduced from 168 to 128, and then from 128 to the weight has been maintained at about 98 pounds.
For many women, weight management becomes increasingly difficult as they enter their 30s. As we age, our metabolism slows down, and as life stresses and hormone levels change, many women find that they struggle to lose weight even when they diet and exercise. How to achieve effective weight management after the age of 30? This requires a more nuanced and scientific approach.
Women who are 30+ years old should be careful if they have the following obesity phenomena:
1. Dieting + exercise is not thin, eat more and get fat;
2. The belly meat becomes more fleshy, and the waist circumference increases;
3. Easy fatigue, fatigue and poor energy;
4. Craving for high-sugar and high-fat snacks, unable to control your mouth;
5. Easy to headache, insomnia, poor sleep;
6. Constipation or diarrhea alternately, poor bowel movements, irregular menstruation, irritability;
7. Cold hands and feet, easy to lose hair;
Why is it harder to lose weight after the age of 30?
Entering the age of 30, a woman's body undergoes many changes. First, the basal metabolic rate begins to decline. For example, a 30-year-old woman burns nearly 100 fewer calories per day than a 20-year-old. Secondly, due to changes in hormone levels, especially a decrease in estrogen, fat redistribution, abdominal and visceral fat tends to increase.
Highly effective way to lose weight
1. Eat soothing factors: Adopt a varied diet that includes grains, fruits and vegetables, and high-quality protein, especially nutrients that help relieve stress, such as calcium, magnesium, B vitamins, and tryptophan.
2. Low-glycemic diet: Reduce the intake of processed foods and simple carbohydrates to avoid exacerbating insulin resistance.
3. Eat early dinner: Avoid eating dinner too late to help lower cortisol levels at night and reduce fat storage.
An effective way to boost metabolism
1. Eat a good breakfast: A rich breakfast can activate metabolism throughout the day.
2. Protein intake: Ensure adequate protein intake to maintain muscle mass and improve metabolism.
3. Consume enough calories: Avoid excessive dieting so that your body does not enter energy-saving mode.
4. High-quality sleep: Adequate sleep is essential for endocrine balance, helping to regulate hormones such as leptin, ghrelin, and cortisol.
5. Strength training: Regular strength training can strengthen muscles, increase the body's energy expenditure, and enhance metabolism.
Conclusion: The age of 30 is not the end of weight loss, but the beginning of another healthy lifestyle. With a proper diet, proper exercise and adequate rest, we can maintain an energetic and slim body after the age of 30. This is not only the pursuit of appearance, but also the care of health. I hope that every woman can continue to be the best version of herself after the age of 30 and have a healthy and confident life.
If you want to lose weight healthily and not rebound, I will take you to lose weight in life and achieve the last weight loss in your life.