As you age, your metabolism changes, and it can seem more challenging to lose weight in your 30s than it was in your 20s. Metabolism notwithstanding, it is still possible to reach your weight-loss goals, by decreasing your overall calorie intake and increasing your calorie burn through exercise. The National Institutes of Health's Medline Plus website reports that one pound of fat equals roughly 3,500 calories, so to lose at least one pound per week, you should decrease your daily calorie intake by 500 calories. You will see further weight loss if you also burn 500 additional calories per week.
Step 1
Cut your calorie intake by 500 per day by choosing foods that are lower in calories, fat, sugar and sodium. The easiest way is to select healthier versions of foods you normally purchase, like reduced-fat milk, baked chips, leaner hamburger or lower-sugar cereals. Leave at least two or three bites of food at each meal, and do not take second helpings.; choose smaller portions of food overall. Finally, limit calorie-packed beverages in favor of water or milk, and reduce your consumption of sugary soda, alcoholic beverages and espresso drinks. This will cut your calories without affecting your lifestyle greatly.
Step 2
Burn calories every day by exercising, and do activities that will burn 200 calories or more per hour. Medline Plus advises that you exercise at least 2 1/2 hours per week, but you can break up the exercise into intervals as short as 10 minutes of moderately vigorous exercise and still benefit. The federal government's Dietary Guidelines for Americans says that moderate physical activity includes hiking, dancing, golfing and walking and light garden work; all these burn 200 to 300 calories per hour, depending on your weight. Vigorous physical activity includes jogging at 5 mph, swimming and weightlifting; these activities can burn up to 600 calories per hour.
Step 3
Incorporate a healthier lifestyle by participating in social activities that encourage you to be physically active and that do not tempt you to eat badly. When you socialize with friends, find non-food-centered activities, such as walking, hiking or dancing. Pack snacks with you when you go out to avoid falling into the candy machine's trap. When you dine out, preview the menu online and decide what you will order before you get to the restaurant, because you will be less tempted to indulge. During special occasions, graciously accept the offered food, but eat only half of it. Ultimately, recognize that you will spoil your diet and exercise habits occasionally, but when you get off track at one meal, be sure to get back on track the very next meal.
Tips and Warnings
- Consult your physician if you feel you need to lose significant amounts of weight, or if your weight seems to be related to an illness. Give yourself adequate time to lose weight, because it probably took several years to gain the weight. Modest weight loss has benefits to your health, the Centers for Disease Control state, and even just a five-percent weight loss will benefit your blood cholesterol, blood pressure, and blood sugar levels.
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