It's generally easier to lose weight when you're 30 than when you're 60, but a slight slowing of your metabolism and lifestyle changes can make it more difficult than it was in your teens and twenties. After 30, you have to be very deliberate about making the changes in your lifestyle that are necessary for long-term weight loss.
Basal Metabolic Rate
A 30-year-old woman who weighs 150 lbs. burns approximately 47 fewer calories each day than a 20-year-old woman who weighs the same amount, according to the BMI Calculator website. If you haven't adjusted your eating habits accordingly, this can lead to a weight gain of 5 lbs. each year.
Find the basal metabolic rate, or BMR, for your weight and exact age to determine how many calories you need each day to maintain your weight. Then subtract calories from your diet to lose weight. You'll need to create a deficit of 500 calories each day to lose 1 lb. a week. Factor in calories burned during exercise as well, as the BMR gives you the number of calories you'd need if you were at rest all day.
Exercise and Time Management
Chances are you have many more responsibilities in your thirties than you had in your twenties. Your career may have become more demanding, or you may have children and other new responsibilities. This can make it difficult to find time for exercise. To lose weight, treat exercise the same as any other activity that you need to maintain your health. Just as you schedule checkups at the doctor and dentist, you should schedule time for exercise. Get 60 to 90 minutes of exercise five days a week to help you lose weight.
If your responsibilities include cooking for other people, this can make weight loss more difficult. For example, a husband may not be ready to get on board a healthy eating plan. Cook a meal that includes plenty of vegetables and include a serving of lean protein just for you. Avoid the more fattening entree that the rest of the family eats, while easing them into a healthier diet by including more vegetables. Purchase plenty of healthy snacks just for you; nonfat yogurt, fruit cups and individual servings of appetite-busting almonds can help you to stay on track regardless of the demands on your time.
A weight-loss program can feel overwhelming when you're in your thirties, as exercise and dieting aren't as easy as they used to be. Seek support to help keep you motivated. You can not only get moral support but also learn behavioral strategies to deal with hunger and emotional eating. Some groups also help members learn how to cook healthy meals and choose foods. Many local hospitals and community centers have weight-loss support groups.