How fast to lose weight, if you are over 30?

When you turn 30, you inevitably begin to think about your weight. Losing weight is not easy, but with years of supporting yourself in shape it becomes even more difficult. In addition, you have more responsibilities, the career becomes more tense - everything prevents you from creating a comfortable schedule for your workouts. In fact, you can still lose weight, just pay attention to these tips!

Eat more protein for breakfast

We all have a slightly slower metabolism with age. You can cope with this by maintaining a sufficient level of muscle mass. You need to nourish the body with the right food, especially protein. Try to get twenty or thirty grams for a meal. Many do not take this into account, especially for breakfast. Eat eggs, peanut butter with whole grain bread, lean meat, Greek yogurt with nuts and fruits.

Give up artificial sweeteners

According to scientific data, the use of artificial sweeteners only increases cravings for sweets and leads to increased consumption of calories. When you eat something sweet, your brain thinks that you get a lot of calories. When they do not act, the body has to look for them, and you overeat.

Eat every few hours

To your body effectively burned calories, you need to replenish the energy reserve every few hours. Metabolism declines by several percent from every decade, small meals can help fight it.

Raise Heavy Weights

Studies have shown that every decade takes from an inactive person five percent of muscle mass. Strength training will help you regain your muscles and burn fat. You will have a small size of clothes and a healthy body.

Train more often

If you are already working with force, you should know that the exercises should be regular. Only so the muscles will always remain in a healthy state, and the heart will be more active. Strength training helps burn calories even when you relax!

Do cardio workouts

It is also important to use cardio training, because they also increase metabolism. Experts advise to engage at least one hundred and fifty minutes a week.

Refuse alcohol

Alcohol easily finds its way into your diet, and then it affects your figure. Do not drink alcohol to cope with stress. Alcohol contains extra calories.

Drink more water

A lot of water is the best way to boost your metabolism at any age, especially if you are older. The use of water before meals helps to lose weight more intensively. All because the water helps to feel satiety faster.

Use fitness gadgets

If you can not go to the gym, you must create it for yourself. Now there are many gadgets that simplify the task. You can follow the steps taken. This is also a physical activity that affects your form, even though it can not completely replace training.

Do not exclude from the diet some types of products

Do not try to give up carbohydrates at all, in order to lose weight quickly. When you completely exclude certain foods from the diet, it's harder for you to lose weight, because such a diet is generally difficult to adhere to. If you are not allergic to such foods, do not exclude them from your diet.

Eat a great breakfast

A hearty breakfast helps to lose weight twice as fast as people who eat most densely in the evening. This is important for effective weight loss.

Keep children's food away

If you hide candy and sweets, you do not want to eat them. All products that have appeared in your home specifically for the sake of children, should be located so that they do not tempt you.

Watch for calories

The older you get, the harder it is to lose weight, but that does not mean that you need to cut calories heavily. Such a decision will not be effective. Scientists have found that people who lose weight on a low-calorie diet gain weight back.

Watch for calcium intake

Do not focus only on protein. Lack of calcium can prevent you from losing weight, even if you have cut calories, because it causes an increased appetite.

Try interval workouts

You can just run, but a high-intensity interval training will still give a quicker result. So fat burns faster.

Eat fat, but not too much

Do not be afraid of fat in food, you just need to use them in moderation. Useful fats in avocados and nuts only help to lose weight.

Do a blood test

If you eat and exercise correctly, but the result is not, perhaps the cause is in your state of health. For example, the case may be in the shortage of vitamin D, and a blood test for this will indicate.

Meditate

Stress greatly affects your health and form. If the voltage builds up, you can start gaining weight. Daily meditation will help with this.

Eat spicy food

Acute food helps to speed up metabolism. Be sure to keep spices on hand and add them to your food.

Have fun

Training may seem like a duty. Boredom can deprive you of energy. Look for a fun way to actively move, so you lose weight faster.

Do it with your partner

You can sign up for a workout with a partner or best friend. According to scientific data, it helps to lose weight and keep the shape even after six months.

Hire a personal trainer

Sometimes you need the help of a professional, and a personal trainer is a great option. So you can get a personalized program that takes into account your needs.

Create a home gym

Often your schedule does not belong to you. If you can not go to the gym, try creating it at home. In this case, you can do without leaving your own apartment. To do this, do not even need a lot of equipment, enough dumbbells, rugs for yoga and a treadmill.

Carefully watch for injuries

In the age of the body wears, unfortunately, this can lead to an increased number of injuries. Watch for injuries, remember your limitations and try to train safely.

Engage in the morning

Get up and go to practice. Studies have shown that exercise in a state of hunger, in the morning, before you eat something, help burn more fat and do not allow you to gain weight. The habit can be worked out in a few weeks, so just start acting.

Eat less in the evening

Experts do not recommend a hearty eat at night. This can affect sleep, and its lack can lead to weight gain.

Turn off the TV

Regular watching the TV greatly affects the quality of sleep of modern people. Lack of sleep slows metabolism. Give up gadgets and a TV an hour before bedtime.

Try product delivery service

The sphere of healthy nutrition is constantly evolving, now you can easily order yourself sets of ready-made meals and dinners. There are options for every taste and purse, so it's worth a try, because it's so much easier to follow a diet.

Do not forget about cleaning

If your life is full order, your weight is affected very positively. Try to clean up the house and organize your life.

Plan your workouts in advance

If you have already booked a place in training, it will be easier for you to go to it. To ensure that you do not fail, plan ahead.