preliminary report! The diet you should avoid after turning 30 is the same poor diet that you became accustomed to during the formation period between the ages of 11 and 22. You know that there are too many drive-through dinners and you’re drinking 20 ounces of soda. Smoke a bag of Doritos and eat pizza for breakfast. The problem is that over the age of 30, your body, cells, metabolism, and the whole life are different.
“When you were a kid, you burned all the extra energy you were consuming. As an adult, you’re probably less physically active, do much more, and have more life. Responsible for dealing with the stressors of the body, “says Jona Burdeos, RD and Blogger. “For all that, your diet plays a much bigger role in your health; you need to wake up to what you should have been paying attention to.”
Burdeos may ring an alarm bell in his ear if it helps to adopt a healthier lifestyle. After all, she sees the lifelong consequences of a poor diet every day in her work as a dietitian working with patients with very ill long-term acute care.
“I have been working on both aspects by providing preventive counseling on an outpatient basis and dealing with chronic illnesses such as diabetes, hypertension and heart disease in the hospital.” So she advised them on health issues. I am keenly aware of the advice that people ignore until I force them to keep in mind.
“Public health messages are everywhere,” she says. “The effects of diet on the body are not secret. Many people are diagnosed with life-threatening illnesses such as diabetes and need to be aware of the situation and make changes.”
We recommend prevention over treatment, so here are six eating habits you should avoid by middle age. This will allow you to live a longer and healthier life.
“I’m human. I like snacks,” admits Bourdeaux. “Sometimes I put a pie in it and I don’t get diabetes.”
However, the pie slices here, the Girl Scout cookie sleeves there, and the afternoon chocolate bar pickups can send blood glucose levels to the pre-diabetes zone.
Look for the big picture pattern, says Burdeos. One of the best ways to identify an unhealthy diet is to track everything you drink and eat with your smartphone or notepad.
“Within two days, you’ll notice the eating habits you’ll want to start taking off,” she says.
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“One of the things I’ve never thought of is a sugar-sweetened drink,” says Burdeos. “Clients try to compromise that, but extensive research, meta-analysis shows that there is a strong link between soda and other sweet drinks and increased weight gain and risk of illness, so I Does not compromise. “
Gradually start weaning from sweets. Drink water. No extra calories from SSB are needed, she says.
Need more motivation? Check what happens to your body when you drink soda.
There is a term for this: eating unknowingly. This happens when you’re glancing at Netflix, and you don’t realize you’ve eaten a pint of ice cream until episode 3. When you feel stressed, you often inadvertently eat.
“Finding food for coping and comfort is a common habit that leads to overeating,” says Bourdeaux.
The solution is to recognize when you are stressed and choose to be present and aware.
“Practice eating carefully,” says Burdeos. “Start with a small, realistic way. It’s a good idea to choose one meal of the day, such as a weekend with time. Get rid of all the distractions and witness with your meal. . Eat slowly. Enjoy. “
Food should be enjoyed, not pushed into the mouth.
Skipping a diet to lose weight or trying an overly restricted diet can be counterproductive.
“These only do long-term harm at the expense of short-term benefits, and your weight loss is mostly water weight,” Boldeos warns.
The greatest danger of refusing a habitual diet is getting involved in a yo-yo diet.
“This puts a primitive part of your brain into survival mode, slows down your metabolism, and as a result tells your body to cling to all the calories,” says Burdeos. “This will restore that weight and you may also gain weight in order to insult your injury.”
Don’t fight your thirst. They are too powerful.
“Give yourself permission to satisfy your cravings,” Bordeos advises. “If you’re too strict and try to suppress your thirst, you’ll be spoiled later.”
There are techniques to satisfy your desires without eating too much. You guessed it: Mindfulness.
“At that moment, enjoy your treat,” says Bourdeaux.
Winning it means making quick decisions on the fly. It can be dangerous when it comes to your diet. If you wait until you’re hungry for what to eat, you’ll inevitably choose fast foods and processed foods (preservatives, refined grains, canned foods with plenty of sugar, packaged foods, etc.). Antidotes are planned for this unhealthy diet.
“The quality of the diet is what I preach. It takes knowledge and time to make better choices for them,” says Burdeos.
For example, Bourdeos first understands the dangers of having too much saturated and trans fats before consuming healthier fats such as olive oil, flaxseed, avocado, and omega 3 fats from fatty fish. Say you need. Planning also helps you manage the parts.
“When you start practicing a careful diet, use a measuring cup to control the area,” says Bourdeaux. “It’s not always the first step in learning what a healthy part looks like.”
All of this is a habit that many of us have developed over the years, and in some cases decades. Therefore, Burdeos recommends that you take a small step and be patient with yourself.
