Juggling work life and traditional duties is a tough task, but women have been doing this with great . In the fiercely competitive world, women have proven their efficiency time and again, but in a bid to prove their multi-facetious worth, has their health taken a backseat? Stop and think. Have you missed your breakfast to rush for a very important meeting thinking you’ll catch up on a light snack later? Are you monitoring your carb, protein and fat intake while having your lunch? These minor concerns, which may not have made much of a difference in your 20’s, are here to haunt you in your 30’s. The good news is that you can stand tall in front of all these challenges with these suggestions.1. Boost Up MetabolismOne of the top concerns of women who have just reached their thirties is their metabolic rate. Women need to plan their diet in such a way to keep their metabolism high so that it can help combat the natural slowdown that starts around this time.
Bengaluru-based Nutritionist, Anju Sood, says, “Metabolism takes a dip around this time, and I have women complaining about weight gain. They say that they have been eating the same food as their 20’s and checking their diet, yet are finding it difficult to shed the extra kilos. To them I want to advise that revamp your three prime nutrient intake and balance them in a new fashion, now that you have entered your thirties.””The three prime nutrients include carbs, proteins and fats. You need to increase your protein intake to improve metabolic rate and calorie burning potential. Also, increase the intake of complex carbs. The usual recommended carb intake is 60 to 70 percent of your total food (the other 15-20 percent include proteins and fats). And even in the carbs composition, only 8 percent should come from simple carbs, rest all should be from complex carbs. And breakfast has to be the heaviest meal of the day, with an evenly distributed carb, protein and fat intake, while your dinner should be light.”
Do not skip breakfast
Skipping breakfast will not help you lose weight. You could miss out on essential nutrients and you may end up snacking more throughout the day because you feel hungry.
Eat regular meals
Eating at regular times during the day helps burn calories at a faster rate. It also reduces the temptation to snack on foods high in fat and sugar.
Eat plenty of fruit and vegetable
Fruit and veg are low in calories and fat, and high in fibre – 3 essential ingredients for successful weight loss. They also contain plenty of vitamins and minerals.
Get more active
Being active is key to losing weight and keeping it off. As well as providing lots of health benefits, exercise can help burn off the excess calories you cannot lose through diet alone.
Drink plenty of water
People sometimes confuse thirst with hunger. You can end up consuming extra calories when a glass of water is really what you need.
Use a smaller plate
Using smaller plates can help you eat smaller portions. By using smaller plates and bowls, you may be able to gradually get used to eating smaller portions without going hungry. It takes about 20 minutes for the stomach to tell the brain it’s full, so eat slowly and stop eating before you feel full.
Do not ban foods
Do not ban any foods from your weight loss plan, especially the ones you like. Banning foods will only make you crave them more. There’s no reason you cannot enjoy the occasional treat as long as you stay within your daily calorie allowance.
Do not stock junk food
To avoid temptation, do not stock junk food – such as chocolate, biscuits, crisps and sweet fizzy drinks – at home. Instead, opt for healthy snacks, such as fruit, unsalted rice cakes, oat cakes, unsalted or unsweetened popcorn, and fruit juice.
Cut down on alcohol
A standard glass of wine can contain as many calories as a piece of chocolate. Over time, drinking too much can easily contribute to weight gain.
Plan your meals
Try to plan your breakfast, lunch, dinner and snacks for the week, making sure you stick to your calorie allowance. You may find it helpful to make a weekly shopping list.