Reached this age? It might get difficult to lose weight
Unwanted fat doesn't just look bad on you, but is also a virtual invitation to a host of dreadful health conditions, such as diabetes, stroke, high blood pressure, etc. Although following a healthy diet and lifestyle can help shed extra kilos, experts believe that once you reach a certain age (30 or above), it is bound to get more difficult. Here are the details.
After 30, your muscle mass, strength, and metabolism decline
Unfortunately, our body doesn't burn calories the same way forever. In fact, as you turn 30, your muscle mass, strength and metabolism take a dip, thus slowing down the process of calorie burn, and reducing your ability to lose weight. Additionally, after this age, the amount of energy your body needs to conduct basic functions also decreases, leading to lesser fat burn.
To lose weight, follow these tips
If you are serious about getting into shape, you shouldn't be waiting until you are 30, in the first place. However, even after this age, if you put in the right efforts on a regular basis, you might lose extra kilos. Follow these tips.
Eat food items rich in soluble fiber and protein
Fiber: Soluble fiber helps in slowing down the food absorption process, thereby promoting smoother digestion. It also helps you feel fuller, and prevents unnecessary snacking. Some great sources of fiber are flaxseed, sprouts, avocados, legumes and berries. Protein: Include more and more meats, fishes, eggs, and dairy items in your diet. Several studies show protein consumption promotes fullness, and helps eliminate belly fat.
Reduce your intake of sugary foods and booze
Sugars: Uncontrolled consumption of sugary food items can lead to excessive abdominal fat. So, cut down on those cakes and doughnuts, if you want to have a slim belly. Alcohol: Beer belly is for real! Studies have shown that too much alcohol can lead to build-up of unwanted fats around your waist area. Thus, limiting your alcohol-intake is a no-brainer.
Reduce your stress levels; Get proper rest
Stress: When you are stressed out, your body automatically starts secreting cortisol, a hormone that is known to increase fat build-up on your belly. Further, stress also makes you munch on more junk. So, work on reducing your stress levels. Rest: On an average, an adult requires anywhere between 6-8 hours of undisturbed sleep every night to maintain healthy metabolism.
Eat your meals slowly and in regular intervals
Eat slowly: Chew your food well, so as to facilitate proper breakdown of food and assimilation of nutrients. Also, avoid distractions while eating. This will promote healthy weight-loss and elimination of that stubborn belly fat. More meals, less gaps: Eat regularly (preferably every three hours) in smaller, easily-digestible portions in order to get rid of unwanted fat.
Stay hydrated; pay attention to your snacks
Stay hydrated: Get your daily quota of 8-12 glasses of water for regulated metabolism, which is crucial to burning undesired fat. Sufficient water intake also helps in flushing out body toxins, thus leading to weight loss. Snacking: Replace those packs of potato chips, double-cheese burgers, and fizzy drinks with healthy options- fruits, nuts, and juices- to get rid of belly fat more effectively.
