1. Hormone Changes, Pregnancy, Inactivity--Oh, My!
Weight gain past the age of 30 is common for both men and women. As you get older you may become busier with work and family responsibilities, which can leave little time for exercise or making healthy meals. Metabolism slows down after age 30, meaning you burn less calories than you did in your 20s. For women, the hormone changes following pregnancy and menopause also add on the pounds.
2. Stress Less
For many people, their 30s are a time to focus on career goals, getting married and starting a family. Major life changes can be stressful. Researches believe there may be a connection to stress and gaining weight. The hormone cortisol releases when you are under stress. Cortisol, according to some studies, contributes to weight gain. Some people cope with stress by eating. Rather than snack, reduce stress by doing activities you enjoy such as reading, watching a funny movie or playing with your kids. Take the dog for a walk, call a friend or listen to some music.
3. All Calories Are Not Created Equal
The days of eating an entire bag of cookies while still fitting into your jeans may be over. As your metabolism slows, it may mean that you need fewer calories calories. Limit foods which are high in sugar or fat but low in nutritional value. Stick to a high-fiber diet which will fill you up quicker. Eat lean meats such as grilled fish and chicken. Add foods containing antioxidants to slow the aging process. Good choices are blueberries, tomatoes, spinach, soy and whole grains.
4. Give Your Metabolism a Boost With Cardio
Cardiovascular exercise is especially important to people over 30 because it boasts metabolism. Not only do you burn calories while exercising, but cardiovascular exercise boosts metabolism for about 24 hours after you workout. Find an activity you like so you'll stick with it. Some ideas are biking, spin classes, kickboxing and power-walking. Do some form of cardiovascular exercise four to five times a week and shoot for a 40-minute workout.
5. Use it or Lose it
After the age of 30, the average person loses about 1/2-pound of muscle per year and gains one pound of fat. Yikes! That means by age 40 you're looking at a weight gain of 10 pounds and an increase of a size or two. Luckily, muscle loss slows down with weight training. Doing some type of resistance training helps you maintain and even improve your muscle mass. Weight train two to three times a week, working all major muscle groups. A day of rest between workouts allows the muscles to recover.
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