As we have mentioned in detail in a previous post (30 Ways to Lose Weight After Hitting 30), after the 30s, losing weight takes a little more effort than in the 20s and one needs to be careful so as to not gain weight steadily. From the 30s onwards, certain things change in the body, and decline of muscle mass is a big factor, and where muscle loses, fat gains! Also, assuming there’s a change in lifestyle, dietary habits, and activity levels, the metabolism tends to get sluggish, and the body is more efficient at gaining weight rather than burning fat. We had also mentioned that premenstrual factors get amplified and can cause fluctuations in weight and related hormonal imbalances, leading to belly fat. Although all these factors make weight loss a bit laborious, with the right kind of diet (Rati Beauty) and with a bit of exercise, weight loss can definitely be a cakewalk. But, it’s important to bring in changes and tweak the diet as one climbs up the 30s because the way calories are metabolized and hormonal changes also have a impact on the pace at which one loses weight. The levels of nutrients and diet you needed in your 20s will no longer suffice after you hit 30. More and more studies are finding links between calcium and vitamin D deficiencies and obesity, and in the 30s, bone mass starts to drop, and calcium and vitamin D levels can get quite low, needing supplementation. As they say, not all calories are created equal, and the food source they come from, have different effects on the body. That’s why, it has become increasingly important in the current scenario to choose food sources that would nourish the body and aid with weight loss if that’s your priority right now. So, that’s why, in this post, we have listed down 21 Foods You Should Eat More after Hitting 30 to Lose Weight.
1. Leafy Green Vegetables: Leafy greens are great from everyone – from celery to locally available varieties, all of them have high vitamin value and other nutrients including folate, vitamins C, K, A, carotenoids, and minerals like iron and calcium – all of them not only help with weight loss, they prevent weight gain as well since all of them are low in calories.
2. Spinach: We wanted to keep spinach separate from leafy green vegetables for one reason – it is a rich source of “thylakoids,” which studies have found to suppress appetite and reduce the level of “ghrelin” (the hunger hormone). Thylakoids are found in leaves of plants and they prevent the body from releasing high amounts of the hormone insulin when eaten with meals with high fat content. When insulin release is regulated and controlled, the body will not store fat.
3. Eggs: With eggs being a rich source of protein, thermogenic in nature, and an effective way to boost metabolism, it should be considered a weight-loss friendly food across all ages.
4. Red-colored Fruits: Apple, strawberries, grapefruit, cherries, pomegranate, etc., are all rich in antioxidants, fiber, and boost metabolism – everything you need to lose weight. (Read “Best Fruits for Weight Loss here).
5. Blueberries: In the 30s and from there on, belly fat is quite common and blueberries can help you trim down from the waist because they have been seen to have effect on fat-burning and storage. Also, blueberries are known to have highest amount of antioxidants, flavonoids, that also help to fight ageing.
6. Coffee: The caffeine content in coffee has anti-obesity properties and stimulates the burning of brown fat. It also mobilizes fatty acids from fat cells to be used as energy during cardio exercises.
7. Protein Shake: When you eat a high-protein meal, for example, protein shakes, they amp up the metabolism, curb appetite, and regulate the function of fat-burning hormones.
8. Chickpeas: The high fiber and protein content along with the comparatively low-calorie count make chickpeas a star weight-loss ingredient.
9. Beans and Legumes: We are talking about protein, fiber, and low glycemic index here because all these factors lead to shedding of weight.
10. Paneer/Cottage Cheese: Paneer is rich in protein and also influences the levels of appetite-reducing hormones like ghrelin, GLP-1, CKK, and PYY. Not only are paneer-based dishes delicious, they are great for someone trying to reach a particular weight on the scale.
11. Pumpkin Seeds: The next time that you have a strong craving and want to pick a snack, choose pumpkin seeds they come packed with nutrients, have high fiber, and above healthy fats.
12. Fatty fish: Tuna, salmon, anchovies are some examples of fatty fish that have high omega-3 fatty acids that help shed extra weight as well as inches.
13. Sunflower Seeds: Just like pumpkin seeds, sunflower seeds too have a good amount of healthy fats, along with vitamin E, fiber, protein, and folate.
14. Whole grains: Daliya, whole wheat, oatmeal, brown rice are all examples of whole grains that have complex carbs that boost metabolism and their controlled affect on insulin release makes them healthier alternatives to refined carbs.
15. Chia seeds: These tiny seeds come packed with mega doses of nutrition. They are whole grains, an excellent source of protein, high quality fibre, omega 3 fatty acids, calcium, potassium and magnesium, and iron among other nutrients. A true superfood indeed! What’s more, chia seeds are considered an excellent food option for those who are trying to lose weight. Not only do chia seeds have you covered nutritionally, the high fibre content keeps you full for long hours and helps you eat a better diet, which in turn helps with weight loss. Also, the high-protein content boosts the whole fat-burning process.
16. Ghee: It’s a completely wrong notion that ghee is an obesity-promoting food. In fact, it’s the opposite, ghee in moderate amount helps to build lean body mass and they help to bring out fatty acids out of fat cells to be used as energy. If you do not consume ghee as a staple in your diet, it’s the right time to start!
17. Unflavoured Yogurt: We have always maintained the importance of probiotics in making the gut strong, and a strong digestive system, is absolutely necessary if one needs to shed extra weight and get healthy in general. Unflavoured yogurt or curd is the most convenient way to supply the body with a good dose of probiotics daily.
18. Almond Butter: One can get loads of vitamins, minerals, protein, fiber, and not to forget healthy fats, by including on or two tablespoons of almond butter.
19. Peanut Butter: Although a little less on the nutrition factor than almond butter, peanut butter scores equal on the delicious factor and provides the body with a good amount of protein and fats, although one needs to be mindful about the quantity and not go overboard with peanut butter because that might lead to weight gain.
Can you think of any other food that would boost weight loss just like the ones mentioned above, if yes, please do mention them in the comments below 🙂