Keeping a sleeker, fitter figure can become more difficult when you're over 30. Years of poor eating habits, a more sedentary lifestyle, hormonal changes and loss of muscle mass encourage weight gain as you get older. If you're finding it difficult to shed those extra pounds, you might be tempted to turn to fad diets; but these diets do not work. There are, however, ways to successfully lose weight and keep it off after 30.
Set Realistic Goals
Whether you gained weight over a number of years during your 20s or gained the bulk of it in a few months, don't expect to lose it all in a few weeks. Ideally you should lose weight at a rate of 1 to 2 lbs. per week. However, it's also likely you'll lose more weight than this when you first start your weight loss program due to the changes you're making, such as being more active. "Process" goals are more important than "outcome" goals, notes the MayoClinic.com. Walking for 20 minutes each day is an example of a process goal, whereas losing 20 lbs. is an outcome goal.
Eat Nutritious Meals
The good news is that there's no direct evidence that eating a healthy diet in your 20s is more beneficial than starting one later in life, according to Howard Hodis, director of the University of Southern California's Atherosclerosis Research Unit, in an interview with the online publication USC Health Magazine. The bad news is that it's tough to break old habits. If you were used to filling up on fatty, sugary, low-nutrient foods in your 20s, switching to whole grains, vegetables and lean protein will be more difficult in your 30s. But, it's not impossible. Make small changes each day and give yourself time to adapt to your new, healthier way of eating. Incorporate more nutritious meals with less healthy foods such as having a baked potato with nonfat sour cream with fried chicken as opposed to fries. Use spices and herbs to flavor foods instead of salt or fatty sauces.
Reduce Stress Levels
Women, especially mothers employed outside the home, are more likely to suffer from stress, according to the University of Maryland Medical Center. Stress increases hormonal activity -- such as keeping cortisol levels elevated -- that makes it more difficult for you to lose weight. It triggers cravings for carbohydrates and increases your appetite. Practice stress reduction strategies such as deep breathing, meditation or yoga an essential part of your weight loss program at least 10 to 20 minutes each day.
Increase Weight Training
Typically adults reach peak muscle mass by age 20 and start to lose about 1 percent each year after that; most will lose 20 to 40 percent in their lifetime. When you lose muscle mass, your metabolism slows down, which makes it more difficult to lose weight and keep it off. Add strength training to your exercise routine at least two days a week. You don't need gym equipment to develop muscle mass. Using dumbbells, ankle weights and resistance bands or doing weight bearing activities such as lunges and push-ups are also effective ways to build muscle. Perform eight to 12 repetitions of each exercise and perform one set initially, gradually working your way up to two or three sets. When using weights, begin with light ones and gradually increase weight load when you can easily complete two or three sets of 12 repetitions of each exercise.
References
- MayoClinic.com: Menopause Weight Gain: Stop the Middle Age Spread
- USC Health Magazine: Something to Chew On
- University of Maryland Medical Center: Stress -- Risk Factors
- University of New Mexico: Cortisol Connection: Tips on Managing Stress and Weight
- Baptist Health Systems: Seniors: It's Never Too Late to Start Exercising
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