If you’ve recently (or not so recently) hit the big 3-O and are looking to get in shape, you’re probably wondering if passing this milestone changes how you should (or need) to approach your weight loss goals. Perhaps you’ve noticed more weight slowly creeping on and that losing it requires more effort. There are elements of truth to this as age-related changes affect how your body stores and metabolizes fat, but for the most-part, the same principles of dieting and exercise still work.
A Simple Diet That Works for Women
Here’s a simple diet plan designed for women 30 and over who are looking for the best way to achieve weight loss success without sacrificing flavor or essential nutrients.
You’re probably getting sick of hearing it, but breakfast really does deserve it’s title of the most important meal of the day. If you routinely skip breakfast you’re selling yourself short and missing out on a great opportunity to get your metabolism in-gear for the day ahead.
1. Seasonal bircher muesli: Combine 1/4 cup (30g) toasted muesli with 3/4 cup (180ml) skim milk in a bowl. Place in fridge overnight. Serve with 1 segmented orange. 1 chopped kiwfruit and 1/4 cup seedless grapes
2. Kiwifruit smoothie with toast: Blend 2 ripe peeled kiwifruits, 1/2 chopped banana, 1/2 cup (125ml) skim milk and 150g tub of natural yoghurt. Serve 1 (35g) slice toasted wholemeal bread with 1 teaspoon Vegemite
3. Banana & passionfruit toast: Spread 2 (35g) toasted slice wholemeal bread with 2 tablespoons light cream cheese. Top with slice banana and drizzle with passionfruit. Have a small latte made with 1/2 cup (125ml) skim milk.
These lunch options are quick, easy and give you enough protein to keep your metabolism ticking over, a variety of vegetables for essential nutrients, and carbohydrates for energy. The protein will also help keep you full and control cravings.
1. Antipasto salad: Cook 60g dried wholemeal short pasta following packet instructions. Drain and toss through 8 artichoke quarters, canned in brine, drained, 100g char-grilled red capsicum, not in oil, and 30g baby rocket. Drizzle with 2 teaspoons balsamic vinegar
2. Tomato & basil salad sandwich: Spread 2 (40g) slices wholegrain bread with 1 tablespoon basil pesto. Sandwich 1/2 grated carrot, 15g baby rocket, 1/2 sliced Lebanese cucumber and 1/2 sliced tomato between bread
3. Ham, beetroot & cottage cheese wrap: Combine 1/2 cup (100g) cottage cheese with 30g chunky beetroot dip and 2 tablespoons chopped chives in a bowl. Spread 1 (43g) rye wrap with cheese mixture, 40g sliced 97% fat-free ham and 20g mixed leaves. Roll to enclose filling.
The dinners I’ve provided here are all around 400 calories each, roughly the same as the lunch options. Keeping portions in-check and eating healthy, balanced snacks during the day will make sure you don’t overeat at dinner time,a key component to controlling your weight.
1. Barbecued chicken sausages with grilled zucchini potato salad: Char-grill 2 extra-lean chicken sausages and 2 small zucchini cut into ribbons. Combine zucchini, 2 cooked chat potatoes, quartered, cooled, 100g halved cherry tomatoes, 1/2 crushed garlic clove and 1 teaspoon each extra-virgin olive oil and red wine vinegar. Serve with the sausages
2. Grilled chicken with Brussels sprouts: Chargrill 150g lean chicken breast fillet for 8 minutes or until cooked through. Have with 2 steamed (chat) potatoes and 200g halved brussels sprouts. Stir-fry the the brussels sprouts with 1 teaspoon vegetable oil and 1 slice chopped bacon rasher. Add 2 tablespoons water and simmer, covered, for 5 minutes or until browned and just tender.
3. Chargrilled fish with spinach & fennel: Heat 1 teaspoon olive oil in a medium frying pan over medium-high heat. Cook 1 thinly sliced fennel bulb for 5-8 minutes or until tender, Stir through 50g baby spinach leaves and 2 teaspoons lemon juice. Meanwhile, chargrill 150g fish fillet for 2-3 minutes each side. Serve with the fennel and 2 steamed chat potatoes.