The process of ageing is inevitable, and we all have to go through it. This realisation often hits us the hardest when we are nearing our 30s. There’s this fear of growing old that starts lingering in our minds. But that’s not at all; there are several other challenges that one faces after this age milestone, one of which is weight loss. It’s difficult to lose weight in general, but it becomes even more so as we age. Our body is not the same as it used to be in our 20s, and it also goes through a process of several changes. To lose weight efficiently, you can create a diet chart for weight loss. This will allow you to be mindful of your dietary choices and aid in weight loss. Once you start following it, you’ll notice how effective it is and why you never followed one before. This article highlights five smart changes that you can make to your weight-loss diet.
What Are The Key Elements To Include In A Diet Chart For Weight Loss After 30?
A diet chart for weight loss should include all the essential nutrients, with fibre and calcium at the forefront. Both of these nutrients play a crucial role in helping us achieve our weight-loss target. But this does not mean that you should ignore other nutrients. Protein, iron, potassium, omega-3, etc. are equally important in weight-loss diets. Apart from this, you should also make sure to stay properly hydrated and include more cooked foods in your diet than processed ones. Remember, as we enter our 30s, our body demands more attention, and we must provide it with the same by including all these key elements in our diet.
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Weight Loss: 5 Smart Changes To Make In Your Diet Chart For Weight Loss:
1. Increase your fibre intake:
We all know the importance of including fibre in our weight-loss diet. However, this becomes even more important as you enter your 30s. As we age, our metabolism naturally slows down, and this has a direct impact on our digestion. Your diet chart for weight loss during these years should be enriched with fibre-rich fruits and veggies. This will not only aid in weight loss but also protect you from several health issues. As per a journal published in the Lancet, eating more fibre can reduce the risk of type 2 diabetes and cardiovascular disease as you age.
2. Limit processed foods:
Processed foods surely help satisfy our foodie cravings but can become a cause of worry after your 30s. They can have an impact on your heart health and even lead to obesity. But that’s not all. Research published by the Harvard Health Pilgrim Centre suggests that eating highly processed foods can also speed up the ageing of your cells. So, when planning your diet chart for weight loss, your focus should be more on including raw and cooked foods instead of processed ones. This way, you can continue to look young for a few more years while achieving your weight-loss goals.
3. Avoid fad dieting:
A balanced diet chart for weight loss must include all the essential nutrients. But nowadays, most of us start following fad diets without knowing the repercussions. Sure, it will lead to rapid weight loss, but you’ll end up gaining those kilos as quickly as you lost them. Instead, your weight-loss diet after your 30s must be something that you can follow on a regular basis. By doing so, you’ll be able to lose weight and maintain it for the long run. Skip the fad dieting and make sure to include all the essential nutrients in your diet chart for weight loss.
4. Choose more calcium:
Calcium is generally associated with bone density. But did you know it also plays a role in your weight-loss journey? A journal published by the National Institutes of Health found that a diet deficient in calcium in women was associated with higher body weight. Some studies suggest that it can also help increase metabolism. So, try to include as much calcium as possible when planning a diet chart for weight loss. This will help fuel your weight loss journey and also keep your bones healthy.
Also Read: Healthy Diet: 10 Everyday Foods With A Low Glycemic Index
5. Limit your alcohol intake:
Drinking excess amounts of alcohol is never a good idea. You must’ve been able to do so during your college days, but you should not follow the same pattern after your 30s. It will not only hamper your weight loss goals due to the excess calories, but it can also lead to several health conditions. As per the National Institutes of Health, drinking too much alcohol can lead to diabetes, high blood pressure, and even mood disorders. When planning a diet chart for weight loss, try to keep your alcohol intake to a minimum.
Now that you know about these strategies, incorporate them into your diet chart for weight loss to stay fit and healthy. Our bodies need more care and nutrition as we age, so it’s important to be mindful of your dietary choices so as to prevent health issues.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.