We choose the healthiest products for women of any age

Published: 12/17/2020

With the onset of 30 years, girls begin to look with envy at those who are only over 20 years old. Of course, because their figures look perfect, even if they wear tight jeans or a short skirt. Don't be discouraged at 30 years old, the girl is still young, and a few extra pounds shouldn't spoil her mood. At 30, a girl blossoms and can reveal a different side of herself.

At the age of 30, the girl has already established herself as a professional, she has a job, perhaps even a family and children. In addition to all this splendor, you should definitely get a beautiful figure and enjoy life. Moreover, a good figure is not only about appearance, but also about excellent health. Of course, to get the desired result, you should pay attention to yourself and your figure, but the result is worth it.

Doctors say that until the age of 30, the body does not need additional measures to lose weight. However, after 30 years, it is necessary to make a lot of effort in order to maintain beauty and health. So, after 30 years, a person begins to get better, and the process cannot be reversed? Or something can be fixed.

Why do girls start getting fat?

In fact, there are several reasons to gain weight after 30 years. Firstly, a woman’s hormonal levels begin to change, which naturally affects her appearance. In this way, the body prepares for the transition to a more mature return. The second reason is a slowdown in metabolism. This happens due to changes in hormonal levels. The third reason is the fact that after turning 30, muscle mass disappears faster. If at 20 years old you could play sports irregularly, and still get results. At the age of 30, several missed classes can lead to extra pounds.

Specifics of organizing a balanced meal

For girls

In most cases, young girls have a fast metabolism, so the number of calories in must correspond to their expenditure. The right menu for every day for girls will help you easily maintain your figure and excellent shape.

After 30 years

After 30 years of age, metabolism slowly begins to slow down. At this age, women may be surprised that they previously ate more and did not gain weight, but now extra pounds appear on the scale. A proper diet after 30 years should involve a calorie deficit. And it’s worth adding physical activity to your life.

After 40-45 years

The age of 40-45 years is the time of menopausal transition. Metabolism decreases even more, the amount of female hormones decreases, and the risk of hypertension increases.

The weekly menu should be based on the basic principles of proper nutrition and include a maximum of healthy foods. At the same time, it is necessary to be more careful about limiting fried and salty foods in a balanced diet after 40-45 years to prevent high blood pressure.

To lose weight after 45, healthy caloric restriction is recommended. At the same time, malnutrition should be avoided. A reasonable balance is important. Read in detail about proper nutrition for weight loss with a menu for every day for women 40 years old.

From 50 to 60 years

At this age, the risk of cardiovascular diseases is very high. Therefore, healthy food after 50 years should be especially rich in Omega acids. The diet should contain seafood, fresh fruits and vegetables. A sample menu for the week may be based on the option below.

After 60 years

At this age, the amount of female sex hormones is minimal, bones become fragile, and the risk of osteoporosis increases. Therefore, the diet for 60-year-old women to lose weight should be varied. Be sure to include calcium-rich foods (milk, cottage cheese, yoghurt, kefir) in a balanced menu.

Important! Any diet after 60 years of age should be drawn up taking into account an individual approach; one must remember the concomitant diseases and physiological characteristics of each person when drawing up a menu and organizing a healthy diet.

Menu options for every day

Likewise, it's easy to create a healthy meal plan for the entire week.

What can interfere with losing weight?

The period between 30 and 40 years is quite interesting in terms of changes in a woman’s appearance and behavior. At this age, a girl must do everything, namely, look after the children, go to work, take care of her husband. There is always not enough time and you have to sacrifice something. Most often, girls choose rest and sleep as a victim. The price to pay for such a lifestyle is extra pounds.

The fact is that girls begin to eat irregularly, have quick, tasty snacks, and of course, night snacks. Sleep disturbance leads to a decrease in the hormone melatonin, which is so necessary for metabolism. This increases the production of the stress hormone, which causes the body to store fat. Over time, reserves begin to grow, and the girl seriously gains weight.

Features of women's proper diet

Firstly, girls are more sensitive to irregular nutrition. In this case, metabolism begins to slow down sharply, and extra pounds appear on the scale.

Secondly, women need some macro- and microelements more. One of the main elements necessary to maintain health is iron. An irrational diet will lead to the fact that its reserves will not be renewed, and this, in turn, will cause iron deficiency anemia.

Unsaturated fatty acids are part of female sex hormones. Their deficiency can lead to menstrual dysfunction and deterioration in the quality of skin, hair and nails.

Be sure to look: Rules and recipes for a menu for healthy eating Rules for compiling and an approximate menu for a week as part of proper nutrition The meaning and rules for drawing up a regime for healthy eating for a healthy person We create a menu for older people correctly: we take into account the characteristics of the body at 60 and 80 years old

A little about muscles and fats

The problem is that after thirty years, physical activity noticeably decreases. Realizing that the problem of excess weight has appeared, a person wants to get rid of it as quickly as possible. Most often these are categorical methods, a sharp reduction in diet and active physical activity. Unfortunately, such methods lead to deterioration of health. If you are 20-25 years old, such a situation does not seriously harm your health. Unfortunately, at the age of 30, a girl will receive additional stress, which leads to excess weight.

If you do not change your lifestyle, that is, the physical component, you need to slightly adjust the nutritional component. After 30 years, you should reduce your daily calorie intake by 100 calories annually. Metabolism will be maintained at the same level. A great way to maintain your figure. At the same time, you can eat your favorite food, but the main thing is to maintain daily caloric intake. Constantly counting calories gets boring, and many girls refuse this method. If a person is willing to pay attention to counting calories every day, then this method will really help. To make your life easier, you should download a special application that will take into account every piece.

Of course, you want to have an elastic body and beautiful skin, which is why the body should be kept in good shape. Thanks to this, wrinkles will be less visible, which means you will be able to look younger.

After 30 years, the body reacts painfully to nicotine, so you should work on your bad habits. The love for sweets has a particularly negative effect on the figure. If at 20 years old excess calories are quickly burned, then at an older age you should not hope for this.

Young mothers also have a negative habit of finishing their children's meals. Thus, the baby has finished breakfast, lunch and bitten off ice cream. All this is about 500 additional calories, which will definitely be deposited on the hips.

Such simple complex carbohydrates

You may think that to lose weight you only need to cut down on the amount of carbohydrates you consume daily, or even give them up altogether. However, carbohydrates are as integral a part of our lives as proteins and fats. Carbohydrates give us a feeling of fullness, energy, and help fight fatigue and stress. In order to lose weight without harm to your health, you need to choose the right carbohydrates.

What types of carbohydrates are there?

Complex carbohydrates are “good” sugars. Since they are found in foods high in fiber, they help you feel full and satiated longer and control weight. The source of complex carbohydrates are:

• Brown rice;
• whole grain cereals;
• quinoa;
• legumes (beans, peas, lentils);
• vegetables;
• fruits.

Simple carbohydrates are “bad” sugars. They are obtained by processing products such as sugar beets. Since pure refined sugar, confectionery, and sweet drinks do not contain fiber, such products cause surges in blood glucose, which negatively affects well-being and health in general, and provokes weight problems.

Complex carbohydrates

• satisfying;
• many useful substances;
• charge with energy for a long time due to the gradual breakdown of a complex carbohydrate molecule.

Simple carbohydrates

• provoke overeating;
• contain empty calories;
• do not provide energy.

Why should you definitely refuse?

In order to reach their goal as quickly as possible, 30-year-old girls are trying to lose weight using a low-calorie diet. So, calories are cut to a minimum level, a person receives energy only to breathe and walk. Naturally, such a system will help you quickly get rid of excess, but in this case health is more important.

Such food systems are literally devoid of rational grain. The volume of muscle mass decreases sharply, which is especially dangerous after the age of 30. Nutrition should be moderate for the process of burning fat tissue to occur. It is important to maintain muscle mass.

The second mistake is diets that literally deplete the body. Constant training and protein nutrition can easily return sagging muscles, instead of the expected result. To obtain energy, the body begins to burn muscle tissue, while fat tissue remains unharmed.

The easiest way to improve your appearance is plastic surgery. Women quite often turn to such methods. Banal liposuction will really help you get rid of extra pounds. It is important to remember that such surgical interventions are performed under anesthesia, which negatively affects the functioning of the heart. Liposuction is not a panacea; after surgery, there is a long recovery period. In this case, liposuction involves a subsequent diet and it will be necessary to wear a corset. Otherwise, the body will very quickly return fat deposits in an attempt to restore balance.

The right approach to the situation

In order to preserve beauty and youth, it is important to determine for yourself the principles that must be followed under any circumstances. At any age, a woman wants to stay slim. A clear sequence of actions, proper nutrition and reasonable training will do the trick. Another important aspect is motivation. This is something different for each person. For example, if a woman’s husband wants to leave her, adjusting her appearance can be an excellent plan for revenge. However, it is best to find another source of motivation. Psychologists recommend focusing on yourself. Some people need a psychologist to start the process of losing weight, and already on a subconscious level the person is losing weight.

The correct diet is one that reduces calories by increasing the consumption of vegetables and fruits. When choosing a diet, you should compare it with your schedule and preferences. If someone who is losing weight feels comfortable, they will be able to stick to a specific diet for as long as possible.

If the chosen nutrition system constantly leads to breakdowns, you should think about it and change your weight loss priorities. It can’t be done without the help of a doctor. It is worth remembering that it is no longer 20 years and the first thing you should think about is health. A good nutritionist will conduct a series of studies, identify weaknesses and diseases, and only in this case will he be able to choose a harmless nutritional system.

In the case where the nutrition system involves refusing to eat, these options should be immediately discarded. Nutrition after 30 years should be systematic and low-calorie. But fasting, even if it is periodic, can lead to exacerbation of chronic diseases.

It is recommended to have 5-6 meals a day, with two meals being light. The menu includes a lot of vegetables and fruits, lean fish and meat, and don’t forget about dairy products.

Basics and principles of a healthy menu

• It is better to eat small portions, but more often. Meals should be 5-6 times a day. A big mistake many women make when trying to lose weight is to go hungry and then eat a huge portion of dinner in the evening. This will soon lead to a slower metabolism and extra pounds;
• The human body consists of 70% water. The basis of a proper diet is drinking. Girls need to drink about 1-1.5 liters of water per day.

Important! It should be pure water, not juices or carbonated drinks.

• 
  Proper nutrition is effective with a healthy lifestyle. Meal schedule: it is best to have breakfast one hour after getting out of bed, and the last meal should be 3 hours before bedtime;

• fruits and vegetables are the helpers of any woman. The plate should consist of 1/3 vegetables and fruits (excluding potatoes);
• salt and sugar are foods that you should be careful of; their intake requires careful calculation. Salt in the daily diet should be no more than 5 grams (one teaspoon). Sugar – no more than 50 grams (twelve teaspoons). You need to be aware of hidden sugars and salt. Many finished products contain large amounts of them (sausages, salted fish, flour products, etc.);
• To maintain good physical shape, you need to consume three important substances: essential amino acids (lean meat, fish), Omega-3 (sea fish), slow carbohydrates (various cereals).

Sport as a way to achieve results

From all of the above, we can conclude that sport is important in the life of a 30-year-old woman. After all, the body needs to be kept in good shape and receive emotional relief. It is in this matter that sport helps. Regular exercise will help you get a toned body not only at 30, but even at 40.

In this regard, scientists have conducted several studies, during which it was found that women who regularly exercise have more muscle mass. To really get results, you should train according to plan. That is, it is important to alternate between calm and intense training. With regular exercise, a girl will soon be able to get an ideal figure, even to the envy of young girls.

What can be achieved with the right menu

A proper diet can be more effective than medications and cosmetic procedures.

The most desirable thing that many women want to achieve with the help of proper nutrition is weight loss. This can be achieved through a nutritional deficit (the difference between calories in and calories out). It is necessary to count your daily caloric intake.

On average, girls need 1900 calories per day. But for each person this indicator is calculated individually, depending on body weight, height, the nature of physical activity during the day and the desired weight.

It is also possible to increase female beauty with the help of nutrition. The most useful foods that will help with this: red fish, beans, lentils, spinach.

Proper nutrition after 30 years

The optimal solution would be to choose proper nutrition, which takes into account the characteristics of age. At 30 years old, the diet should be balanced and nutritious. In order for nutrition to truly become correct, the following nuances should be taken into account:

• Balance of BJU. It is important that the girl adheres to the proportion 30/30/40. Protein is needed to maintain muscle mass during physical activity. The need for fat also increases, since it is necessary for normal hormone production. Some girls specifically resort to reducing fat in their diet, however, this is an extremely undesirable measure.
• Eliminate processed foods from your diet. The diet should contain protein and complex carbohydrates, and this should be 80%. It is important to eat enough vegetables and fruits every day.
• As a woman ages, chronic diseases may begin to manifest. Sweets, fried foods, and spicy foods are excluded from the diet.
• Water. Another important point. You should monitor your water regime. It may even be worth downloading a special application.

Don't give up fat!

Fish contains unsaturated fatty acids, which are so necessary for the female body.
Many women believe that cutting fat in their diet will help them lose weight quickly. Unfortunately, myths about the effectiveness of diets with a sharp restriction of one or another nutrient (proteins, fats, carbohydrates) are very common. In fact, fats are vital for our normal existence. Hormones are synthesized from them and cell membranes are built. Did you know that the heart muscle prefers to get energy from fat rather than glucose? However, there is some truth in every myth. To increase the effectiveness of the diet, you should reduce the consumption of some fats, but increase others.

"Good" fats

Polyunsaturated and monounsaturated fats – “good” fats – are vital for the functioning of the body, maintaining a good mood, and excellent condition of hair, nails and skin.

• Monounsaturated fats. They are present in large quantities in vegetable oils (olive, walnut), avocados, nuts (especially almonds, hazelnuts, pecans) and seeds (sesame, pumpkin seeds).
• Polyunsaturated fats. These include the popular omega-3 and omega-6 fatty acids, which are abundant in fish (salmon, mackerel, anchovies, sardines, herring), sunflower oil, corn, soybeans, and walnuts.

"Bad" fats

Saturated fats and trans fats – “bad” fats – increase the risk of developing cardiovascular diseases, atherosclerosis and its complications, heart attacks, strokes.

Saturated fats. They are found in large quantities in red meat, whole milk and products made from it.

Trans fats. They are formed by heat treatment of vegetable oils. Trans fats are present in large quantities in margarine and products containing it (baked goods), in fast food, especially in fries.

How does fat make us beautiful and happy?

1. Good fats increase intelligence, make it easier to solve complex problems, and strengthen memory and cognitive function. Fats, especially omega-3 fats, are essential for the normal functioning of the nervous system.
2. Good fats increase fertility and make pregnancy easier. How your baby will develop depends on your nutrition. Don't forget that he needs enough fat, especially omega-3 fatty acids, to build a strong nervous system.
3. Good fats make your skin smooth and glowing, your nails strong, and your hair shiny and silky.
4. They help avoid overeating, since products containing them satiate for a long time.
5. Good fats help lower the glycemic index of foods. And this will also protect you from overeating and the extra pounds that follow.
6. Fats are necessary for the absorption of certain vitamins. Vitamins A, D, E, K are absorbed only in combination with fat.

Products containing calcium

After 30 years, a girl may experience the first signs of osteochondrosis, for the prevention of which it is necessary to consume dairy products. However, it is not enough to eat foods rich in calcium; it is necessary for the element to be absorbed. To ensure calcium is well absorbed, you should avoid alcohol and coffee.

Omega-3 perfectly saves you from stressful situations. At least once a week you should have a meal enriched with this element. For example, it could be fatty fish, which can simply be baked in the oven.

Tips to help you eat right

To really plan your diet correctly and take into account all the nuances, you should consider:

• You should think carefully about your schedule. The purpose of this schedule is to take into account all the nuances and think over the number of meals.
• Maintain water balance
• Don't eat too many sweets
• Fresh fruits are an integral part of the diet; they can replace unhealthy and fatty foods
• Vegetables are an essential element of the diet. Vegetables contain a lot of fiber, which has a beneficial effect on the stomach.
• Food should be chewed well. In this case, everything eaten will be well absorbed.
• Proper breakfast. It is important to start things off with healthy foods, such as oatmeal.

Well, at the age of 30 it is absolutely not necessary to mock your nervous system and health in order to lose weight. It is enough to recognize the problem and understand that it really exists. In this case, the person will get motivation and start losing weight. The main thing is to follow all the recommendations and then everything will work out.

The healthiest food

The most useful foods for a healthy diet include:

• red fish is rich in Omega-3. This substance fights triglycerides, which enter our body along with fatty foods, helps not only in maintaining a woman’s beauty, but also the health of her cardiovascular system;

Research shows that people who eat enough seafood are less likely to suffer from cardiovascular disease. Since the fat contained in sea fish reduces the amount of triglycerides in the blood.

• spinach is rich in vitamins B and C. Good for the immune system and bone tissue;
• oatmeal is an ideal option for breakfast, contains slow carbohydrates, manganese, phosphorus and silicon;
• banana is an excellent source of potassium, which is good for the cardiovascular system;
• white chicken and rabbit meat contain essential amino acids and are the most useful option for obtaining protein;
• Grapefruit is similar in effect to lemon, but has a more pleasant taste. It promotes fat burning and removes toxins.