In your 30s? Follow these tips to lose weight

You are almost set in your lifestyle and routines by the time you are in your 30′s, and you can easily gain weight if you are not careful about what you eat and how much you burn. BMI at this age is at a set point, and you can find it very difficult to drop kilos. Nutritionist Priya Kathpal says, ‘The increase in body fat percentage is much faster compared to early years as the metabolism slows down.’

Exercise

Combine cardio with strength training: According to fitness guru Mickey Mehta, you should focus on muscle strength and definition, improved bone density and heightened metabolism. To be fit at this age, you need to work harder. Combine strength training with cardiovascular exercises like cycling or walking to lose weight effectively. You should try and exercise 6 times a week for around 60 minutes.

Do a kettlebell workout: Workout with a  kettlebell to lose fat and build lean muscles. It  will give you a full body workout by toning and strengthening your entire body while boosting your metabolism. Pick any three kettlebell exercises for your daily fitness regime. The kettlebell clean will help you get a sexy lower body.

Practice yoga: Well-known yoga expert Sunaina Rekhi says, ‘Yoga will strengthen and stimulate the endocrine, nervous and the immune systems and help develop core strength and stamina while helping you build lean muscles.’ As body tends to be less flexible with age, yoga would help maintain your flexibility  levels. Lose weight and burn fat quickly with these 5 yoga poses.

 Diet tips and plan by Priya Kathpal

Count your calories: Calorie intake for both the sexes in this age group is highly dependent on the activity pattern and the number of calories you burn.  1800-2100 kcal per day is enough for a healthy person.

Avoid processed foods: Avoid the use of refined and processed foods that have high amounts of sugar, sodium, fat and artificial colours. Eat natural, wholesome foods like fruits, vegetables, sprouts, nuts, seeds, herbs and whole grains as these are stimulating, rejuvenating and can boost your immune system.

Drink lots of water: Drink at least 10-12 glasses of water every day to remove toxins from the body. Whenever you feel hungry in between meals, drink water. It will help beat hunger pangs.

Have a diet rich in vitamin D, calcium and omega 3 fatty acids: Include foods rich in vitamin D, calcium and omega 3 fatty acids to boost weight loss by improving your metabolism.

Eat fibre rich foods: Do not neglect fibre and make a conscious effort to include whole grains, legumes, and fruits more often than before. Fibre helps drive out the unwanted toxins and fats from the body. It also keeps you full for longer helping you beat hunger pangs.

Diet plan

• Breakfast – Try and include a mix of carbohydrates and proteins. You can have wheat flakes with skimmed milk or multigrain bread with egg whites.
• Mid morning – This is a great time to include a seasonal fruit or a healthy beverage like lightly salted buttermilk or coconut water.
• Lunch – Have a bowl of brown rice or chapatis with some chicken or fish. Also, combine it with some salad.
• Mid afternoon – Add some healthy fats in the form of nuts like almonds or walnuts with a cup of green tea or any other light herbal tea.
• Dinner- Try and have an early dinner that includes cereals like bajra or jowar with some leafy vegetables. Combine it with a cup of curd, low fat cottage cheese (paneer) or lean meat.

Apart from diet and exercise, you need to make sure that you stay away from stress. Stress can lead to the release of certain hormones in your body which may hinder your weight loss goals. Meditating for 15-20 minutes can help you relax your mind and body. Here is a meditation guide for beginners.

You may also like to read:

• Weight loss tips for those in their 2os
• How to lose weight in a month

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