If you’re reading this, it’s probably because you also realized that your 30s are fast approaching, and as such, so are your chances of getting married, having kids, and settling down into a more traditional family life. Perhaps you even started seeing the signs of middle age creeping up on you—the tiredness after work, your inability to focus for long periods at once, and the general malaise that all older people experience. In any case, no matter how old you are or where in your life you see yourself heading next, one thing is certain: The sooner we start making lifestyle changes to ward off chronic diseases like heart disease and diabetes, the better. It doesn’t take much of an imagination to see what impact a sedentary lifestyle has had on our society in recent decades; after all, we spend an average of just 37 minutes per day exercising! To make matters worse, most people have no idea how detrimental our modern diet has become—especially when it comes to weight loss. Let me paint a picture for you: The typical Western diet consists of super-processed foods that are full of sugar and other high fructose corn syrup (HFCS) sweeteners or a supplement like Java burn powder; white flour; added sugar; salt; vegetable oils that have been stripped of their essential fatty acids (EFA); preservatives like high fructose corn syrup (HFCS), Aspartame (Nutrasweet), citric acid and others; dyes like
You’re probably eating the wrong foods to lose weight in your 30s
When it comes down to the actual foods we eat, more often than not, we make mistakes. I’m not just talking about the odd slice of cake here and there, but the things we consume on a daily basis. Sadly, most modern diets revolve around processed foods that are both high in sugar, salt, and preservatives; most of us also eat way too little fiber-rich fruit and vegetables. We don’t need to consume sugar to stay alive. In fact, sugar is a toxin that can wreak havoc on your body, causing everything from mood swings to a weakened immune system. What’s more, excess sugar will not only sabotage your weight loss efforts, but it’s also responsible for a host of other health problems, including heart disease, diabetes, and fatty liver disease.
Don’t believe the hype when it comes to exercise and weight loss
We all want to lose weight and have a fit body, but many people have fallen for all the myths and misconceptions surrounding fitness and weight loss. For example, many people wrongly believe that going to the gym five or six times per week, doing cardio exercises like running and cycling, and doing Pilates are the best ways to lose weight. In reality, this won’t work for long—it’s simply too demanding on both your time and energy levels. The beauty of an intermittent fasting diet is that it requires you to take very little time to complete—you can do it while watching TV or while working on your laptop. In addition, Intermittent fasting, unlike conventional diets, provides the body with the nutrients it needs to maintain lean muscle mass and burn fat, which is especially important for older people who are more susceptible to muscle loss.
Eat 6 small, nourishing meals per day
Eating every two to three hours doesn’t just optimize the metabolism and keep your blood sugar and insulin levels stable, but it’s also a good idea if you want to lose weight. Let’s be clear, though: You don’t have to go crazy with meal size; you just need to consume protein, complex carbohydrates, and healthy fats from a range of foods. Here are some examples: 8:00am – Breakfast – Fruity cereal with low-fat milk and a small bowl of berries 11:00am – Lunch – A whole-grain rice dish with plenty of vegetables, followed by a glass of water 3:00pm – Snack – A piece of fruit, or a small bowl of unsalted nuts and seeds 6:00pm – Dinner – A protein-rich dish with complex carbohydrates and a small glass of red wine 9:00pm – Bedtime snack – Fruity protein bar
Drink only water and black tea (not juice or soda)
You may have noticed that I’ve been recommending water and black tea as beverages to consume in place of juice and soda. Yes, they’re relatively inexpensive, but they’re also packed with so many health benefits that it’s worth spending a little more money on them. Water: Most people don’t drink enough water, which can lead to bloating, fatigue, and a higher risk of developing diabetes. Black tea: Yes, you can get caffeine from coffee, but black tea is one of the most potent antioxidants in the world, and it’s also full of plant alkaloids that can help slow down your metabolic rate and reduce your risk of developing diabetes.
What you should be eating to lose weight in your 30s
Eating a diet rich in vegetables, fruits, whole grains, and lean proteins may not sound like the best idea for losing weight, but it’s exactly what you should be doing to lose weight in your 30s. The main goal when dieting is to consume as few calories as humanly possible. For example, if you’re trying to lose weight, eat 500 calories less than your daily energy expenditure. And don’t worry; it doesn’t matter how many years you’ve been alive, you can still eat whatever foods you like and lose weight—all you have to do is count the calories.
The sooner we start making lifestyle changes to ward off chronic diseases like heart disease and diabetes, the better. Unfortunately, many people simply don’t know what to do. Hopefully, this article has made you aware of the importance of making a dietary change. Make sure you are eating the right foods and drinking plenty of water to help you in your weight loss journey.
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