7 habits to develop before you reach the age of 35 to avoid weight gain

At the age of 20, you can have a fatty burger, top it off with a cake and drink a sweet cocktail, and nothing will remain on your waist. When you are 30+, your body will not forgive such tricks… So you’d better make these 7 habits your usual ones, so that the problem of excess weight bypasses you for sure!

Candice Sathy, MD, dietician nutritionist, an expert in the correction of eating behavior, told what habits will help you maintain slenderness, despite the age-related decline in metabolism and hormonal changes.

In fact, the metabolism, of course, does not switch from accelerated to slower at midnight on the day you turn 35. Metabolism begins to change at a time when your body is no longer growing. This term is individual in every person, yet the principle is the same for everybody:

  • as soon as the body ceases to require material to build up bone and muscle mass, the energy consumption obtained with food decreases, and the fat mass begins to increase.

It is impossible to completely avoid the consequences of this process without:

  1. active exercising,
  2. control over each portion of food.

The normal weight gain is 0.5 kg per year. That is, if a girl weighed, say, 55 kilograms when she was 20 y.o., the weight of 60 kg by her 30 years will be normal for her. But, frankly speaking, very few woman manage to stay within the 5 kg gain in 10 years, and while many women reach their 30 years with acceptable indicators, by the age of 40 they weigh not the recommended 65 kg, but much more.

The system that we are about to describe is designed specifically for those, who do not chase every gram and are not ready to count calories per piece. It is for ordinary people, who are not strangers to pizza and cake, who are not ready to sweat their cuts out in the gym, yet want to look good and be healthy. The system is called “7 habits”, because while some efforts are required at the beginning, you will subsequently get so used to eating namely in this way, that it will not be difficult for you at all.

AGE 35

1. SAY NO TO CANNED FOOD

Whatever the temptation, do not eat canned foods (even homemade) and foods with a long shelf life. In addition to being of little use, they:

  • are high in calories,
  • contain preservatives that trigger appetite,
  • are usually very salty, which contributes to the fluid retention in the body.

Of course, we do not say that you need to spend daily on fresh meat and vegetables (though it would be nice, what can we say). Still, if you replace canned food with frozen one, you will get far more benefits.

2. COOK YOURSELF

You can never say with certainty how much oil an unknown cook used to cook dinner for you, as well as:

  • how much flavor enhancers he added,
  • whether he added ready-made sauces (read – canned food).

When you cook for yourself, you will unconsciously make your food healthier and lighter. In a café, even a salad can be comparable in caloric content to a dessert. Let the dining out be a special event, and not your everyday routine.

3. EAT CONSCIOUSLY

The normal weight gain is 0.5 kg per year. That is, if a girl weighed, say, 55 kilograms when she was 20 y.o., the weight of 60 kg by her 30 years will be normal for her. But, frankly speaking, very few woman manage to stay within the 5 kg gain in 10 years, and while many women reach their 30 years with acceptable indicators, by the age of 40 they weigh not the recommended 65 kg, but much more.

The system that we are about to describe is designed specifically for those, who do not chase every gram and are not ready to count calories per piece. It is for ordinary people, who are not strangers to pizza and cake, who are not ready to sweat their cuts out in the gym, yet want to look good and be healthy. The system is called “7 habits”, because while some efforts are required at the beginning, you will subsequently get so used to eating namely in this way, that it will not be difficult for you at all.

EAT CONSCIOUSLY

4. CUT THE SUGAR BY HALF

If you are used to adding 2 teaspoons of sugar in your coffee, switch to one. If you are used to add one – switch to a half a teaspoon. If you plan on having a piece of cake for a dessert, divide it in half and share with a friend or colleague.

Reducing the amount of sugar in your diet by 2 times will not make your life less sweet, but it will significantly reduce the total calorie content.

5. DRINK BEFORE EATING

Our body often confuses thirst and hunger. When you are thirsty, you eat more than you usually do. When you get the desire to eat something, drink half a glass of water and wait 5 minutes. If the feeling of hunger passes, finish drinking the water and do your own business. If you are still hungry 5 minutes later, it’s time to eat.

6. BUILD MUSCLE

It sounds horrifying, but we do not encourage everyone to become bodybuilders. You simply need to understand that with age:

  • muscle mass decreases,
  • fat mass increases.

Whereas, it is with the help of muscles that we burn excess calories. Give physical activity as many minutes per day, as the number of years you have. At that, activity is considered not only a gym or jog, but also fast walking or active house cleaning, playing with children in the open air or climbing several floors without an elevator.

7. KEEP IT MODERATE WITH ALCOHOL

Alcohol is incredibly high in calories, and it also stimulates your appetite. Take the rule of alternating an alcoholic drink with:

  • the same amount of water, if we talk about wine or champagne,
  • or triple the volume of water, when it comes to strong drinks.

This will help you avoid drinking alcohol because of thirst, and you will suffer less in the morning, and cause less damage to your liver and pancreas. A glass of wine – a glass of water, a portion of cognac – a glass of water. Very soon, you will get used to the system, and it will not be burdensome for you at all!

MODERATE WITH ALCOHOL

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