If you are over 30, you have probably noticed that it is becoming easier to gain weight … and more difficult to lose it afterwards. This is due to changes in your lifestyle, diet and hormones, and the cumulative effect of all these little things over the years. Here are some simple tricks that can help you minimize the damage and lose some fat.
Do not Skip Breakfast
Very busy people or those who want to lose weight often have the bad habit of skipping the first meal of the day. Breakfast is of capital importance as it is the meal that will determine the pace of your metabolism for the rest of the day. Studies show that people who eat breakfast each morning have a better mood during the day. Small meals and snacks also help to regulate appetite and energy levels. Betting more on proteins and good fats rather than turning to carbohydrates also helps to regulate insulin, the body’s storage hormone.
Eat your fruits and vegetables
Speaking of carbohydrates, also bet on natural sugars rather than processed products. The more the organism recognizes food in the system and the more it uses it properly. Always having at least one cup of vegetables at each meal helps to cut the hunger and fill up with fiber and nutrients that will help your metabolism and the fruits will help you control your craving for sweet and refueling antioxidants.
Minimize fat in meal preparation. A lot of fat and calories are hidden in sauces and types of cooking.
I hope that I am not telling you anything new by saying that alcohol is only harming your body. Beyond calories, ethanol remains an irritant that irritates your liver every time you have a drink and time only makes things worse. Be wary also of soft drinks or energy drinks that try to convince you that they are good for health. Even low-calorie drinks or added sugar contain artificial sweeteners that irritate your liver. The liver is a vital and important organ in the management of metabolism. If you want to know more I suggest you read my article on these things that irritate your liver. As for coffee, cut the sugar, milk and cream can make a big difference in the long run. Think of the number of coffees you can drink in a week, a month … in a year!
Try to stay active as much as possible during the day if you are not at work. It is not necessary to go to the “gym”, just make the effort to walk a few minutes or take the stairs …
If you want to put all the chances on your side and you have made the decision to train indoors, bet on muscle work. Inactivity and age lead to loss of muscle mass. The less you have muscle and the lower your metabolism is, which encourages the intake of fat. Conversely, the more muscle you have and the more your body needs to nourish these tissues to keep them alive, which means you are burning more calories even at rest!
Stress affects metabolism and hormones which can also encourage fat intake
People who do not have a recovering sleep are more likely to gain weight over time.
Search for support
For many people, it is easier to lose weight and stay motivated by being accompanied. You can participate in a weight loss contest, join a group on social media or simply ask a friend to accompany you to the gym. Surround yourself with people who share your goals and values!