In an increasingly sedentary world, weight gain has become a major problem and when you reach the age of 30, the problems start increasing. Despite probably having the appetite of a 25-year-old, a slow metabolism means your weight is gaining in all the wrong places. For women, this problem is even more complex. Rohit Shelatkar, Fitness and Nutrition Expert and VP of Vitabiotics Limited, shares, “As women enter the age of 30, various changes occur in the body, including hormonal shifts and slowing metabolism. These factors help in maintaining a healthy weight. “Can make it challenging to keep.” But you don’t need to worry. As Shelatkar explains, with the right approach, it’s entirely possible to lose weight and maintain a fit and balanced lifestyle.
Rohit Shelatkar offers the following five tips for women to move forward in their weight loss journey after age 30:
1. Focus on nutrient-rich foods
One of the cornerstones of successful weight loss after 30 is prioritizing nutrient-dense foods. “As the body ages, it becomes more important to nourish it with essential vitamins, minerals and other nutrients. Include whole foods such as fruits, vegetables, lean proteins, whole grains and healthy fats in your diet. Consider. These foods not only support weight loss but also contribute to overall well-being.” Recommends Shelatkar.
2. Include strength training
It is important to incorporate strength training into your fitness routine to promote weight loss after 30. Since muscle mass decreases with age, strength training helps build and maintain lean muscle, which in turn boosts metabolism. “Include exercises like weight lifting, resistance training, and bodyweight exercises into your workout regimen. Aim for at least two to three strength training sessions per week for best results,” says Shelatkar.
3. Stay hydrated
Nutritionists point out that proper hydration is essential for overall health and can play a key role in weight loss. “Drinking adequate amounts of water helps boost metabolism, control appetite, and support the body’s natural detoxification processes. Replace sugary beverages with herbal tea, fresh juice or coconut water to stay hydrated without unnecessary calories. Replace it with. Aim to drink at least eight glasses of water per day, and even more if you engage in intense physical activity,” says Shelatkar.
4. Prioritize quality sleep
The importance of quality sleep in weight management is often overlooked. Shelatkar explains that lack of sleep can disrupt hormonal balance, leading to increased feelings of hunger and cravings for unhealthy foods. She adds, “Aim for 7-9 hours of quality sleep per night to aid overall health and weight loss efforts. Establishing a consistent sleep routine and creating a comfortable sleep environment can contribute to better sleep hygiene. ”
5. Manage stress effectively
Stress can have a significant impact on weight, especially for women over 30 who are juggling between career, family and other responsibilities. Shelatkar shares, “Chronic stress can lead to overeating, especially comfort foods high in sugar and fat. Try meditation, yoga, deep breathing exercises or regular physical therapy to help manage stress levels. “Incorporate stress-management techniques like activity. Take time for yourself. Self-care is essential for both mental and physical well-being.”
While a complete diet should provide most essential nutrients, supplements may be helpful for women over 30 who are aiming for weight loss. Nutrient deficiencies may occur due to lifestyle factors or dietary restrictions. High-quality supplements, such as multivitamins or specific nutrient supplements, can help fill these gaps and support overall health. It is essential to consult a healthcare professional before including any supplements to ensure that they are tailored to individual needs.
Conclusion
Weight loss after age 30 can actually be achieved with a holistic approach that includes balanced nutrition, strength training, quality sleep, stress management, and regular physical activity. By prioritizing these expert tips, women can tackle the challenges associated with aging and establish lasting habits that contribute to a healthier, more fulfilling life. Remember, the journey toward a healthy weight is a gradual process that requires patience, persistence, and a commitment to long-term wellness.
