To a certain extent, you can't avoid changes that occur to your body as you age. In terms of weight gain however, much of it can be attributed to a decline in physical activity. Fortunately, this means that you aren't doomed to being out of shape in your 30s. Using a diet plan alone, according to the American College of Sports Medicine, doesn't appear to be as effective as the combination of a healthy diet and physical activity.
Step 1
Eat only as many calories as you need, based on your age, gender and level of activity. According to the Hughston Foundation, many people mistakenly turn to extreme caloric reduction after the age of 30, in an effort to stop gaining weight. In reality, this change causes your body to become conservative with calories and can slow your metabolism by nearly 50 percent. Instead of cutting too many calories, stay in the recommended, and healthy, caloric range.
Step 2
Drink a minimum of 64 oz. of water every day. According to Medline Plus, your body's water composition changes as you age. You are at higher risk of becoming dehydrated. Even mild dehydration can cause muscle weakness, fatigue and headaches and, as you age, your body takes longer to provide the signal of thirst. In addition, sometimes thirst is misinterpreted as hunger, and we turn to food rather than what our body actually needs--water.
Step 3
Perform at least 45 minutes of aerobic activity, such as brisk walking, swimming or cycling, five days a week. According to the American College of Sports Medicine, being physically active and consistently increasing the intensity of your activity will help you lose weight as you age. Strive to maintain your heart at between 50 and 75 percent of its target rate. Increase the intensity to maintain your heart in this zone by moving faster or adding an incline, such as a hill.
Step 4
Cut back or cut out alcohol consumption. According to Medline Plus, drinking too much alcohol can accelerate changes in your body that occur with age, including weight gain. Alcohol also contains empty calories, which also contributes to excess weight. Limit yourself to an alcoholic beverage once or twice a week. If possible, choose red wine, which has additional health benefits, such as antioxidants. which can prevent some types of cancer.
Step 5
Replace highly processed, high-fat and high-sugar foods in your home with fresh or frozen fruits, vegetables and whole grain products. Fiber is necessary as you age, to maintain your digestive process. In addition, highly processed foods are more easily stored as fat around your waist. Have an occasional special meal but, as much as possible, stick to healthier foods. Fresh fruits and vegetables also contain water, which helps boost your metabolism and fill your stomach, helping you lose weight.
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