How to lose weight at home for a woman after 30-35: tips for beginners

Proper nutrition for weight loss for women over 30 - where to start

Nutritionists, who often work with categories of people of different ages, note that they need to find an incentive to lose weight.

Do not be sad

Consider even losing 1 kg as a victory. There is no need to self-flagellate and think that the weight is not coming off. Body weight can stand still for various reasons, but soon it will move from a dead point. There is also no need to punish yourself for a small piece of cake eaten at a party.

Set reasonable goals

You don’t need to set a goal to lose 15 kg. in a week, this doesn’t happen. Unless you drink only water. Think wisely about how much you can realistically lose in a week. Aim to lose 3-5 kg, believe me, this is an impressive and noticeable result.

Transition to PP gradually

There is no need to immediately eliminate all carbohydrates and fats from your diet. They should be on the menu, but in reasonable quantities. When switching to proper nutrition, you first need to give up fast food, fried and fatty foods, and baked goods. Do not cut from the shoulder to avoid breakdowns.

Find support

It is especially difficult to start eating right for those who live in a large family. How to lose weight if your husband constantly eats at night, the child indulges in sweets, and the housewife limits herself in everything. Talk to your family. Ask them to control themselves in front of you. Hide sweets in the cupboard, cook everything steamed and boiled, not fried. For a new life after 30 years, such products are strictly prohibited for a woman.

Keep drinking regime

Water helps you lose weight, it cleanses the body of toxins and increases metabolism. Drink more purified (not boiled!) water; you should consume at least 2 liters per day. In summer, this number increases.

Do gymnastics

Proper nutrition should be accompanied by decent physical activity, because such a diet in itself does not limit your energy. Losing weight is worth making an effort. Every day, do exercises at home, sign up for a gym or dance class for women over 30, start pumping up your abs and twirling a hula hoop at home.

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?

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.
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.
Good fats make your skin smooth and glowing, your nails strong, and your hair shiny and silky.
They help avoid overeating, since products containing them satiate for a long time.
Good fats help lower the glycemic index of foods. And this will also protect you from overeating and the extra pounds that follow.
Fats are necessary for the absorption of certain vitamins. Vitamins A, D, E, K are absorbed only in combination with fat.

How to lose weight for a woman 30+: PP principles

Avoid junk food

That’s why it’s called proper nutrition; it doesn’t contain “wrong” foods. Avoid fatty, salty, peppery, smoked foods, and quick snacks (fast food). Eliminate everything unnecessary from the menu: sausage, canned food, homemade twists. Steam, boil, stew, bake in the oven in its own juices.

Reduce the amount of animal fat you consume

Stop cooking with sunflower oil; it releases carcinogens when heated. Top your food with butter, olive, pistachio or corn oil. Completely remove sauces (ketchup, mayonnaise, etc.) from your diet.

Load up on vegetables

All adherents of proper nutrition will tell you that to lose weight you need to eat enough fresh vegetables. They should take up 30% of the daily diet. Prepare salads at home, season them with apple cider vinegar, lemon juice, olive oil or sour cream (as a last resort). These products are ideal for women over 30.

Eliminate items from the dough

Weight loss will begin immediately after you give up dough products. We are talking about baked goods, pastries, bread, and pasta not made from durum wheat. From now on, eat diet bread, rye or whole grain bread.

Eat protein foods

Any diet for weight loss, as well as PP, begins with introducing a sufficient amount of protein products into the diet. Among others, seafood, seafood cocktails in jars (sold in any supermarket), fish, poultry, rabbit, beef and veal, pork pulp, turkey. Protein is found in beans, eggs, and cottage cheese.

Don't indulge in large portions

Proper nutrition is based on fractional meals. This means that you need to eat 5-6 times a day. Eat small portions (about 200 grams), but often. This way you will always be full and won’t break down.

Remove the sweets

If possible, give up sweets altogether; proper nutrition eliminates them. But if you have a sweet tooth, then look for an alternative. To lose weight, you should replace granulated sugar with honey or the natural substitute “Stevia” (sold at the pharmacy). Instead of sweets, eat dried apricots or raisins, sweet fruits (pear, grapes, banana, etc.). Better yet, prepare candied fruits at home. Natural sweets will be a real salvation for the figure of women over 30.

Don't drink alcohol

Alcohol causes a sharp feeling of hunger, which is difficult to resist when intoxicated. Avoid beer and strong drinks. Once a week, allow yourself a glass of dry white wine with fruit or cheese.

Avoid fast carbohydrates

These include cookies, sweets, snacks, etc. Replace fast carbohydrates with slow ones: oatmeal, millet, buckwheat, unpolished rice, durum wheat pasta, bread. All of them benefit the body, satiate, and cleanse the intestines of toxins.

Consume milk

Dairy products are extremely valued by adherents of proper nutrition. This is not surprising, they quickly suppress hunger, act as an excellent and healthy snack, and are inexpensive. But milk should be eaten with low fat content. Buy kefir (1%), milk (1.5%), cottage cheese (0.1-1.8%), cheese (up to 20%). The listed products accelerate intestinal motility, so weight loss will occur faster.

Balanced diet

Any adequate diet should have the following basis:

whole grain products: cereals, baked goods, pasta;
fresh fruits and vegetables;
good fats (lots of vegetable fats, omega-3 and omega-6, few animal fats);
quality protein (eggs, low-fat dairy products, lean meats).

This small list hides a huge number of products. By combining them correctly, you can prepare almost any dish. Such nutrition provides a lot of energy (long-lasting carbohydrates from whole grains), building material for all cells (a full set of amino acids from protein products), stimulates the gastrointestinal tract (fiber from vegetables, fruits, cereals), and provides the body with all vitamins and minerals.

PP regimen for women after 30 years

The regime refers to the frequency of food intake, as well as calculation by the hour.

Important!

Remember right away that eating 3 times a day is not suitable for you. To start your metabolism and effectively lose weight, you need to eat 5-6 times a day. This amount includes main meals and snacks.

Nutritionists have compiled the following schedule:

1. First breakfast - 15 minutes after waking up (8:00-9:00);

2. Second breakfast - 1 hour after the first (10:00-11:00);

3. Lunch - 1.5 hours after second breakfast (12:30-14:00);

4. Snack - when you feel hungry (15:30-16:30);

5. Dinner - 18:00-19:00.

As you can see from this graph, there are no long breaks between meals. That's how it should be. Do not skip meals, it is better to eat a small portion. After dinner you are allowed to drink kefir, tea, water, and freshly squeezed juices.

How not to fail on a diet?

A woman should definitely have breakfast in the morning.

Your diet has a direct impact on your emotional background, resistance to stress, and the risks of overeating and eating disorders. By choosing the right foods and creating the habit of always eating right, you will not only lose extra pounds, but also become healthier.

Don't skip breakfast. Breakfast kickstarts your metabolism for the day. Research shows that people who eat breakfast regularly lose weight more easily than those who only drink a cup of coffee in the morning.
Eat at regular intervals. An interval of 2-3 hours between meals is considered optimal. It is during this time that food is digested and evacuated from the stomach to the duodenum. Of course, there are foods that take longer to digest, for example, raw smoked sausage. So if you relax a little and eat something non-dietary, don’t beat yourself up. Just make your next meal a little later and lighter (for example, a simple vegetable salad). You should aim for 5 meals a day: three main meals and two snacks.
Give up sweets. Jumps in glucose and insulin in the blood after the next cake calm down only for a while, and then you need more and more. This is how those with a sweet tooth find themselves captive to simple carbohydrates. It can be very difficult to give up confectionery and foods rich in sugar, but after just a few days without sweets you will feel like a free, happy person. And after a few weeks you will find that the weight begins to slowly decrease.
Focus on fiber. Meals such as baked potatoes, whole grain pasta, brown rice, oatmeal, whole grain breads and baked goods, and bananas increase levels of serotonin (the happy hormone) and keep you feeling full for a long time.

Weekly PP menu for women over 30 years old

With proper nutrition for weight loss, you can swap the days of the week, and also use similar products instead of those indicated. The main thing at home is to observe portion sizes. Otherwise, there will be no benefit for women over 30.

Monday:

1. Milk porridge with rice or buckwheat, mixed with pieces of boiled pumpkin pulp.

2. Granular cottage cheese like “Prostokvashino”.

3. Salmon cooked in foil with vegetables. Low calorie soup (recipes can be found below).

4. Fruit salad from apples, pears, seasonal berries.

5. Boiled poultry, rabbit, beef or veal. Salad of fresh vegetables and herbs, seasoned with apple cider vinegar.

Tuesday:

1. Flaxseed porridge mixed with oatmeal with the addition of nuts, berries and honey.

2. A handful of dried fruits or bread with cheese and salted salmon.

3. Broccoli soup (recipe below).

4. Yogurt in jars like “Activia” or grain cottage cheese “Prostokvashino”.

5. Buckwheat porridge with a baked piece of fish.

Wednesday:

1. Oatmeal with water, mixed with honey, dried fruits and nuts.

2. Boiled chicken egg or 1 banana.

3. Chicken breast in foil, spinach soup (recipe below).

4. Bread with cheese, 1 green apple.

5. Boiled turkey fillet, vegetable salad or a portion of stewed vegetables.

Thursday:

1. Scrambled eggs “Mix” (omelet with spinach, bell pepper, tomato).

2. Eat dried fruits or yogurt with walnuts.

3. Boiled young potatoes with meatballs or beef cutlets. Vegetable soup.

4. One and a half glasses of kefir with chopped dill.

5. Fish cooked in a steamer. Vegetable salad dressed with vinegar.

Friday:

1. Vegetable frittata (recipe below).

2. Fruit salad.

3. Steamed cutlets or oven-baked fish. Creamy spinach soup (recipe below).

4. Activia cottage cheese without sugar or additives.

5. Baked salmon with vegetable salad or stewed rice with vegetables (recipe below).

Saturday:

1. Buckwheat cooked in milk or water.

2. Boiled chicken egg or 3 quail eggs.

3. Diet soup, boiled rabbit or turkey meat with vegetable salad.

4. Grainy cottage cheese “Prostokvashino” or regular cottage cheese with skim milk.

5. Fruit salad or homemade protein shake.

Sunday:

1. Cheese pancakes (2 pcs.), steamed with sour cream.

2. Boiled egg, 1 apple, tuna in its own juice.

3. Vegetable soup with lean meat (chicken, rabbit).

4. A handful of almonds, cashews, Activia curd.

5. Salmon baked in its own juice, vegetable salad.

Important!

Follow a healthy diet to see visible results. To lose weight, you need to devote time to physical exercise at home. This technique is especially important for women over 30 and has its own characteristics. But, as you can see, all products are available and relatively inexpensive. For ease of preparation, use the recipes below.

PP breakfast recipes

The day starts with a nutritious breakfast. After waking up, the body should receive healthy and easily digestible foods. To activate the work of all organs, it is important to start the morning with 250 ml. clean water. After 15 minutes, start eating.

Vegetable Frittata

parmesan - 30 gr.
chicken eggs - 4 pcs.
broccoli - 70 gr.
bell pepper - 1 pc.
tomatoes - 2 pcs.
greens - 30 gr.
leek - to taste
olive oil - in fact

1. Use a suitable sized bowl and beat the raw eggs in it using a whisk. Wash and chop the vegetables into arbitrary shapes, chop the greens.

2. Mix the ingredients thoroughly. It is recommended to top the salad with a small amount of olive oil.

3. Grate the cheese on a coarse grater and sprinkle on the dish. Place the ingredients in the oven for 10 minutes. Bon appetit!

Cottage cheese casserole for weight loss

skim milk - 110 ml.
low-fat cottage cheese - 240 gr.
vanilla - to taste
Quail eggs - 4 pcs.
butter - in fact
sugar - 30 gr.

1. Place all ingredients except butter into a blender bowl. Turn food into an airy, homogeneous mass.

2. At the same time, preheat the oven to 180 degrees. Grease baking dishes with butter.

3. Pack the mixture into containers and place in the oven for half an hour. After the specified time, enjoy the treat.

4. Proper nutrition includes dishes suitable for weight loss. Home-grown products will bring invaluable benefits to women over 30.

Rice porridge with pumpkin

pumpkin pulp - 150 gr.
milk - 500 ml.
steamed rice - 200 gr.
sugar - 15 gr.

1. Chop the peeled pumpkin into small cubes. Place the vegetable in the pan. Pour in the milk, add a little sugar and rice.

2. The porridge should be cooked until the cereal is completely cooked. During breakfast, it is not recommended to wash down the dish and consume invigorating drinks in the form of coffee and tea.

Healthy lunch recipes

At lunchtime, the human body must fully receive the required amount of energy and useful components. To prevent the digestive system from experiencing disruptions, it is important to include first courses in the diet. Remember that to lose weight you need to avoid fried foods.

Spinach and broccoli soup

vegetable broth - in fact
spinach - 2 bunches
low-fat cream - 180 ml.
onion - 2 pcs.
broccoli - 480 gr.
spices - to taste

1. Boil broccoli in filtered water until completely cooked. There is no need to drain the broth. Chop the onions in any shape, finely chop the spinach.

2. In a container, combine the broccoli with the prepared vegetables. Considering proper nutrition, you need to turn the food into a homogeneous paste using a blender. This soup is good for weight loss. Mix the mixture into the broth and pour in the cream.

3. Mix the ingredients. You can add various spices and herbs to taste in small quantities. At home, boil the soup for about 5 minutes. The dish will be an excellent addition to the diet for women over 30.

Baked fish in the oven

lemon - 1 pc.
onion - 1 pc.
spices - to taste
salmon fillet - 400 gr.
olive oil - 50 ml.
parsley - 30 pcs.

1. Fish can be marinated before baking according to your own recipe. Cut the citrus fruit into two parts. Squeeze the juice from half, chop the other.

2. Finely chop the parsley and combine in a common container with oil and lemon juice. Preheat the oven to 170 degrees. Line a baking sheet with parchment. Arrange the fish fillets.

3. Place lemon slices on top of the seafood. You can add 1 sprig of aromatic herb. Spray the fish with the prepared sauce and place onion rings around it. Bake for about half an hour.

Steamed cutlets for weight loss

white bread - 3 slices
chicken fillet - 480 gr.
milk - 80 ml.
chicken egg - 1 pc.
onion - 1 pc.
spices - to taste

1. Soak the pieces of bread in milk. Pass the chicken fillet through a blender or meat grinder. Proceed in the same way with onions. Proper nutrition will help you look at the world in a new way. To lose weight, it is important to stick to your diet.

2. Beat the chicken egg, mix in spices to taste. You can add chopped herbs and a little garlic.

3. Combine all the ingredients together at home and make minced meat. Cook the cutlets in a double boiler for about half an hour. This dish is considered ideal for weight loss for women over 30.

✔This is important

So, for those representatives of the fair sex who still doubt whether it is possible to lose weight after 35 years, we will confidently answer in the affirmative. The main thing is your desire and perseverance.

Remember, no shock diets will bring results and can be detrimental to your health. Proper nutrition, physical activity and a healthy lifestyle are the main rules. Healthy, full sleep, lack of stress and nervous tension, positive emotions and an exciting hobby will help put your body in order. Modern cosmetic procedures aimed at tightening the skin, as well as lymphatic drainage and anti-cellulite massage can achieve greater results during weight loss.

Recipes for dinner

With proper nutrition during a diet, recipes for dinner are varied. Remember that meals should be as light as possible with sufficient fiber content. It is worth completely eliminating slow carbohydrates from your evening diet.

Baked salmon

salmon - 1 steak
dry basil - to taste
spices - in fact

1. Salt the salmon steak and place it in the refrigerator for half an hour. After this, treat the fish with additional spices. Sprinkle the product with lemon juice and olive oil.

2. At the same time, preheat the oven to 160 degrees. Bake the fish in foil for about 25-30 minutes.

3. After this, make small holes in the wrapper, leave the fish for a while in the oven turned off. The salmon will have a light crust. Ready.

Rice with vegetables for weight loss

greens - 35 gr.
bell pepper - 1 pc.
rice - in fact
carrots - 1 pc.
onion - 1 pc.
spices - to taste
canned corn - 150 gr.

1. Proper nutrition means boiling rice so that it turns out crumbly. To do this, take steamed cereal.

2. Chop the onion and simmer in a frying pan with butter for some time. After 5 minutes, stir in the bell peppers and carrots. The recipe is ideal for weight loss.

3. Continue to stew vegetables until fully cooked at home. After this, stir in the boiled rice and corn.

4. Simmer foods for about 7 minutes. Season with spices and stir. Another great dish for women over 30.

Vegetable casserole with chicken fillet

parmesan - 40 gr.
chicken fillet - 220 gr.
Cherry tomatoes - 5 pcs.
broccoli - 240 gr.
carrots - 1 pc.
parsley - 40 gr.
chicken broth - 160 ml.
allspice - to taste
ground nutmeg - to taste
hard cheese - 100 gr.
wheat flour - 50 gr.
egg yolk - 2 pcs.

1. Divide the broccoli into florets and boil until half cooked. Combine cabbage with broth, cream and seasoning. Boil for 6 minutes. Don't forget to stir periodically. Beat the yolks and add to the sauce.

2. Simmer the products in a steam bath until thickened. Preheat the oven to 170 degrees, grease the baking dishes with butter.

3. Place boiled chicken and vegetables in containers. Place tomato rings on top and sprinkle with cheese. Bake the dish for a third of an hour. Bon appetit!

What's good for snacking?

bread with cheese and salted salmon;
grained cottage cheese "Prostokvashino" (or any other company);
classic yogurt without additives (Activia);
fruit salad or fruit on its own;
dried fruits, nuts of any kind (no more than 1 handful);
kefir or drinking yogurt with minimal fat content;
sugar-free diet bars;
dark chocolate with a cocoa content of at least 80%;
tuna in its own juice with bread;
boiled egg.

You can easily learn proper nutrition and recipes for losing weight at home. The dishes will fit perfectly into the diet of women over 30. The result will not take long to come if you adhere to the above recommendations. We wish you good luck in your new life without harmful products!

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