Losing weight after the age of 30: 4 principles to remember

Eat 3 meals a day, choose starches to lose weight, stay hydrated … is the principle of losing weight after the age of 30.
Why women after the age of 30 easily gain weight, accumulate belly fat?

30 year old women who want to lose weight need principles. Photo source: Internet According to the scientists, the female body when young has a delicate balance between progesterone and estrogen. From the age of 30-35, levels of both hormones begin to decline, but progesterone levels drop faster, higher estrogen levels contribute to fatty tissue formation and more difficult to control. After the age of 30, energy metabolism also slows down, making it harder to keep weight and lose weight. In addition, the age of 30 is also the age that many women have just gone through the stage of giving birth. The nourishing diet during pregnancy and lactation makes the weight loss of many mothers quite difficult after birth and many women after 6 months to 1 year still cannot recover their maiden physique. The work of sitting in a lot of places, the constant stress due to the work pressure and the hustle and bustle of life … are also common causes that make women face overweight and fat. the abdomen, hips, thighs … Rules to remember to lose weight Should eat 3 meals a day Rami said that women in their 30s are physically weaker than they were in their 20s, so they should never fast to lose weight. She still eats 3 meals a day, she has to eat well to have the strength to lose weight, not just fasting is good. If you want to exercise, you should eat 2 hours before starting to exercise, and eat the last meal of the day 4 hours before going to bed. Choose the right carbohydrates for weight loss Starch is indispensable food in our life, anyway, you cannot live without carbohydrates. But if you lose weight, choose carbohydrates that will aid in your weight loss. Choose whole grain breads, brown rice, whole grains … to replace white rice when you are losing weight. Breakfast is sometimes possible with sandwiches and all pastries should be avoided. Stay hydrated A recent study performed in 358 people between the ages of 18 and 39 found that higher fluid intake was associated with healthier body composition, including lower body fat percentage and waist circumference. Smaller waist. Prioritize sleep Many in their 30s are trying to develop work, social relationships and family responsibilities, which can reduce sleep time and negatively impact the quality of their sleep. Chronic sleep deprivation can lead to weight gain due to increased hunger hormones and calorie intake, and decreased satiety hormones and energy levels, making it even more difficult to lose weight. Getting at least 7 consecutive hours of sleep is important for managing your weight and overall health.