How to lose weight after 30: personal trainer reveals three secrets

The variety of weight loss diets is impressive – calorie counting, comprehensive meal plans, extreme restrictions. You can choose anything, but no one can guarantee that it will work and won't harm you. This is especially true for people over the age of 30.

Meanwhile, Hannah Dougherty, a certified personal trainer and healthy lifestyle coach, says that in order to start losing weight, people over 30 should not invent exotic diets, but carefully follow three very simple rules. She outlined them for She Finds.

Get plenty of rest

While cardio and weight lifting are important components of the weight loss process, rest has an equally important impact. You need to give your body enough time to recover overnight and store up energy for the next day.

And that's only half the benefit of a good night's rest. Poor sleep, among other things, provokes an increased appetite. And you will be drawn to junk food and fast food. And what kind of training can you do if you're tired?

So, find your optimal sleep duration (7-9 hours per day on average) and try not to break this regimen. Your appetite and well-being will immediately change for the better.

Eat plenty of fiber

It's an axiom for anyone who wants to lose weight – the fewer calories you consume, the faster you lose weight, and therefore you need to eat less. However, in reality, this is not entirely true. Fiber, or dietary fiber, has a fairly large volume, brings significant benefits to the body, and is low in calories. Therefore, you should pay special attention to fiber if you want to lose weight after 30 years.

According to Doherty, women need an average of 25 grams of fiber per day and should include it in every meal. In addition, dietary fiber takes a long time to digest, so you feel fuller for longer.

Where is it found? Almost all plant-based foods are rich in fiber – vegetables, fruits, berries, nuts, bran, legumes, and cereals. Even whole grain bread and pasta! If you still don't get enough fiber in your diet, you can take it in the form of supplements.

Avoid dehydration

One of the most extreme (i.e. harmful) ways to lose weight is to remove "excess" fluid from the body – this is a huge mistake. Water is critically important for good health, normal metabolism, and a feeling of being full of energy. It is also essential for weight loss. Drinking a glass of water in time can relieve cravings for overeating and replace a clearly unnecessary snack.

Of course, in no case should you replace food with water. However, it is very important to monitor your body's hydration level.

If you don't want to drink plain water and it doesn't taste good, Doherty advises flavoring it with fresh fruit. Simply cut your favorite fruit into slices into a carafe of water, let it steep overnight, and drink this lemonade throughout the day.