A nutritionist has named a nutritional mistake that is often made after the age of 30

After the 30-year mark, a person undergoes a number of transformations with the body. Such as? The hormonal background changes, metabolism slows down, as a result – the body loses muscle mass. It’s a natural process.

integrative nutritionist, co-owner of Nutrient Planner, an international platform for nutritionists.

How do some people manage to eat so much and not gain weight? It’s all about metabolic rate.

The formation of the body ends on average by the age of 25. It is at this age that a person passes the peak of youth, activity and health, but it becomes noticeable only by 30.

Surely many people have noticed themselves or their friends that after this age mark it becomes more difficult to keep the same weight, as well as to lose it. Why? It’s all about metabolism.

What is wrong with metabolism?

First of all, it is necessary to understand what metabolism is. In simple terms, it is how efficiently we convert food into the energy needed to sustain life. This includes muscle, bone and fat mass, as well as the entire functioning of the body.

The reason for the slowing of metabolism is due to the fact that at this age the production of bone tissue stops. What the body has had time to form to this period, and will remain with a person for the rest of his life.

Decrease in muscle mass

If you do not build muscle mass after 30, then fat mass increases, as the body burns fewer calories. At the same time, the overall metabolism decreases by about 2% over several years.

What to do. The fat mass percentage can be compensated by increasing motor activity, constantly building muscle mass, and reducing calorie intake by the same 2%.

Keep in mind that this is all individual, as it depends on the physical shape and health of each individual. But you can also help the body through nutrition.

The principle of nutrition after 30 years

Many make the main mistake – exclude protein from the diet or reduce its consumption. And after all, this is the only building material that can restore muscle mass, which is so lacking after 30 years.

This nutrient should be regularly included in the diet, especially for women. Moreover, protein products are perfectly satiating, which means that there will be no constant desire for something to snack on.

Remember that protein is better digested with foods that have a high water content. For example, with tomatoes, cucumbers, mushrooms or salad leaves. The healthiest protein foods: fish, seafood, chicken eggs and legumes (chickpeas, peas).