When you're in your thirties you need a different workout and diet plan than when you were in your twenties. Many men and women in their thirties have to juggle work and family responsibilities which can leave little time to fit in workouts and to plan healthy meals. People who are crunched for time need to make themselves a priority, find a little time to squeeze in a workout and choose healthy food options whenever possible. You can lose one pound per week if you just reduce your caloric intake by 500 calories.
Step 1
Write down your estimate of how many calories you're eating on a daily basis. Do this by recording your meals and snacks for three days in a small journal and then average how many calories you eat on a regular basis.
Step 2
Identify what low calories foods you want to include in your low calories diet and make a commitment to make them part of your daily food intake. Launch your new diet on a predetermined date.
Step 3
Cut your calories per day by 250. You can do this by skipping happy hour, cutting out one snack or switching one of your meals to a healthier option. For example, if you normally eat a muffin for breakfast, start eating a bowl of cereal with skim milk. If you eat a tuna salad sandwich on white bread for lunch, switch to a lean turkey sandwich with lettuce, tomato and mustard on whole wheat bread. This small change will help you lose weight.
Step 4
Cut back on eating out. Try to make most of your meals at home, so you're in control of every ingredient and know the nutritional value.
Step 5
Make cardio a part of your daily routine, because you need to burn an extra 250 a calories a day. If you don't have a lot of time to fit in workouts, try interval workouts. For example, sprint for one minute and then walk for two minutes. Do this for 30 minutes for a calorie and fat burning workout. It will also help you from getting bored.
Step 6
Start weight training if you don't already. You should be lifting weights two times per week with moderate to heavy weights. You can hire a personal trainer to help you learn how to lift weights, purchase an exercise DVD with weight training or look up exercises on the internet. An easy move that works your upper body and abs is a push-up. Add them to your daily workout for great results.
Tips and Warnings
- Don't eat what your kids are eating. If they're having cookies and milk for snack, you need to eat something different. Some healthy snacks to consider are apples, carrots and hummus, celery with a tablespoon of peanut butter and yogurt.
Things You'll Need
- Journal
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