What is healthy eating? What are the healthy eating tips? How to prepare healthy snacks? How to prepare healthy breakfast of lunch? These are the most confusing questions that will roll your mind once you decide to make a diet plan to maintain a healthy weight. Your body metabolism changes according to your age. We see people mostly women put on more weight when they grow older. You are not alone here I have come up with something most useful to you, diet plan according to age group. Don’t put yourself under pressure to lose weight this will never work at all. Be cool nothing is really impossible, just combine your psychology and lifestyle to lose weight and maintain a healthy weight.
Your metabolism in 20’s
When you are in 20’s the top diet trap is always booze. This is the age where you’ll spend all your weekends with red cups and bars or any big parties that too with empty calories. This is quite normal with many of the youngsters. Luckily this is the age you can eat or drink anything and you can set it right easily with few steps.
Just sip an ultra low-carb beer, it must contain only 2 or 3 grams of carbs compared to the regular can. Have cocktails made with plain soda because the cocktails made with mixers are bigger diet trappers 4 ounces of sweetened mixer contains 27 grams of carbs in cocktails.
Plan your post-drinking meal: in addition to acting as an appetite stimulant, alcohol decreases inhibitions. Before you enjoy your first sip think what you are going to have after your happy hour. Not cooked? Move out to nearby healthy fast food restaurants and prefer healthy food option like chicken shawarma roll with salad. One of the biggest reason for eating more is drinking too much and too fast. To cut the rise of alcohol in blood order a big glass of water with every drink and make sure to finish it.
Your metabolism in 30’s
In this age, you will start noticing less tone and more flab. This the time where you blame your pregnancy, job stress, and new found time constraints. Plus you will start having age-related muscle loss – this is called as sarcopenia. Many adults start losing between 3 and 8 percent of their muscle mass per decade after 30’s. Many of you will start saying in the little voice that “I can’t bounce back” just erase all these thoughts from your mind you can definitely bring back your health by practicing few healthy strategies.
How to eat healthy in your 30’s
Many of our elders’ advice pregnant ladies to eat for two people. This is actually not wrong advice but think of few women who are already obese, nearly half of all the pregnant women gain weight more than recommended. If you are in normal weight you must gain 15-25 pounds during pregnancy and if you are overweight 11-20 pounds in good. Don’t increase calories until the second trimester just have 340 calories per day. But once you reach the third trimester you must bump up your daily calories to 450 and more than your pre-pregnancy intake.
Cut the lattes: So many of the 30-something women don’t realize the diet damage occurred by fancy coffee drinks. A grande Starbucks Cinnamon Dolce Latte, to take as one example, it can pack 330 calories (10 more than a cheese Danish). Give yourself a caffeinated drink budget of 250 calories per day, and cut yourself off six hours before bed. Because having the most caffeinated drink can slow down your sleeping schedule. This is actually not good for health.
Dine at home: Carving out kitchen time helps your waistline and your health. Take a shortcut: “Assemble” ingredients rather than making dishes totally from scratch. This is really an interesting thing that you can do on your own. By assembling all the healthy stuff you can realize which what the healthy stuff you are eating and what are all the benefits it gives to you. Try stock your fridge and freezer with healthy stuff that requires minimum time to go from package to plate. Try to top a handful of field greens with canned salmon and mixing with Dijon mustard, balsamic vinegar, Italian herb seasoning, chickpeas, and slivered almonds.
Your metabolism in the 40s
The number on the scale can creep up even when you don’t pig out, in part due to the ongoing fluctuations of progesterone and estrogen associated with per menopause. You can definitely fight this if you’re super in selecting about how you consume calories—and if you stick to your workout routine.
How to eat healthy in the 40’s: Shop the perimeter of the grocery store, where protein and produce reside. Plan a diet that is full of lean protein because this helps you maintaining the muscle. Eating extra servings of plant-based foods such as leafy greens, pulses may help counteract metabolic processes that cause obesity, suggested a University of Florida study.
Burn after eating: Offset a decelerating metabolism by working bouts of movement into your daily routine (try 15-minute walks after meals). One analysis concluded that pairing diet and exercise leads to the greatest reduction in blood fats over time for adults, compared with focusing solely on diet or exercise.
Your metabolism in the 50s
Low estrogen levels and a drop in progesterone production will result in a drop down metabolism, therefore, fat will accumulate in your belly. Are you doomed to eat like a bird? No. Fine-tune your ingredient list and time your meals just right.
How to eat healthy in 50’s
Cut calories, not volume: Foods that are airy or full of water (popcorn, celery) pack fewer calories into a larger portion. Feel satisfied, not deprived, with swaps like these: Scoop hummus with a sliced whole red bell pepper rather than eight crackers, or have a cup of puffed brown rice cereal in place of the ¼ cup of granola.
Don’t snack after sundown: what you eat at this stage is very important. In a new study in Obesity, researchers found that diet-induced thermogenesis (DIT)—the number of calories burned after a meal—can be as much as 50 percent lower in the evening than in the morning. DIT relates to your circadian cycle; if you eat when your body thinks it’s time for sleep, you’ll burn fewer calories.
Zero in on vitamin D: The sunshine vitamin may increase muscle strength and reduce the loss of muscle mass as late as 12 years after menopause, per info from the North American Menopause Society—and more muscle mass helps you burn more calories at rest. Vitamin D can be hard to get from food alone, so ask your doctor about taking a daily supplement of 1,000 IU.