Nutrition After 30: Weight Loss and Metabolism Changes
Nutritional needs change with age. Nutrition after 30 means less calorie requirements. However, micronutrients do not decrease, in fact the need for micronutrients increases with age. Older adults may need more micronutrients such as calcium, vitamin D, and dietary antioxidants. In fact not getting enough calories after 30 can make you gain weight. There are ways to increase your metabolism after 30, although it may be a challenge.
Nutrition after 30 is not all that complicated, but there are a few necessities. It will become imperative that you take vitamins and supplements to make up for all the things that you cannot get through your diet. For men and women, you should be having a multivitamin, calcium, vitamin D, and fish oil. When choosing a multivitamin, it is important to make sure the multivitamin has 100% of the daily value of the 10 essential vitamins. When choosing calcium, choose one with 600 mg calcium, 400 mg magnesium, and 1000 IU vitamin D. When choosing fish oil your dose must be 600 mg of DHA omega-3 fatty acid.
Nutrition after 30 can be tricky if you are trying to lose weight. You must make sure that you are getting enough calories. If you do not get enough calories that can actually make you gain weight. When you are in your 20s in order to lose weight all you had to do was cut back on calories and do a bunch of cardio exercises right? Well now if you tried that you would fail miserably. Since your body has changed the hormonal balances will cause just the opposite effect. As you get older it would be important to include resistance training and strength training into your routine, as muscle burns fat. You will still need to do cardio but not as much 20 to 30 minutes five times a week will give you ultimate fat loss. Finally, of course you’ll need to take your vitamins.
As you age of course your metabolism will slow down, however, that does not decide your fate. There are many ways to speed up your metabolism and put a rush on the process of breaking down proteins, carbohydrates, and fats for energy. Putting on 5 to 10 pounds of lean muscle mass will actually rev up your metabolism by about 100 calories each day. If you choose to do high intensity interval training, your workout will be able to burn calories long after exercising. Don’t forget to get some rest, skipping out on sleep will mess with your metabolism and not in a good way.
Nutrition after 30 also requires a little meal timing. It is also recommended as you age to eat every 2 to 3 hours, three meals a day and two snacks. Eating frequently doesn’t mean snacking all day long, mindless eating it will cause weight gain. Eat lots of protein fruits and vegetables to rev up your metabolism and help you lose weight.
Just because you’re getting older doesn’t mean you’re destined for poor health. Getting older just means you have to take care of your body in a different way. Taking vitamins is absolutely imperative for weight loss, good health, and balance in your digestive system. Take care to eat enough throughout the day, as malnutrition will only lead to weight gain. Using little tips and tricks to speed up your metabolism throughout the day will help you not only lose weight, but feel good as well.