If you are a 30-something woman and have noticed that your regular diet and exercise routine no longer keep you fit and trim, your metabolism is likely to blame. Losing weight if you are overweight or obese becomes even more important as you get older, however. Being overweight later in life considerably increases your risk of heart disease, diabetes, arthritis, stroke and some cancers, according to the U.S. Department of Health and Human Services.
Metabolism
Even for women who've had no problem maintaining a healthy weight and slim figure, weight gain may become a problem once they reach their 30s. According to Madelyn H. Fernstrom, Ph.D., director of the University of Pittsburgh's Weight Management Center, metabolism slows 5 percent every 10 years. This means women in their 30s burn fewer calories each day than they did in their 20s, even if they maintain healthy eating and get plenty of exercise.
Dietary Changes
While cutting calories is important when attempting to lose weight, one thing you must avoid is fasting and severe caloric restriction. Both significantly slow metabolism and can trigger your body to burn muscle in addition to fat, thereby harming your long-term weight-loss efforts. Ideally, your daily caloric intake should fall between 1,200 and 1,500 if you want to lose weight, and you should eat a varied diet that includes lean proteins, whole grains, and plenty of fruits and vegetables.
Exercise
Exercise is an essential part of weight loss for women in their 30s. Increased muscle mass leads to a faster metabolism, which means more calories burned per day. Even if the scale does not show weight gain, muscle mass naturally diminishes as we age and can lead to rapid weight gain. The American Council on Exercise recommends beginning a daily strength-training routine by performing one or two sets of 15 repetitions for all major muscle groups in your body. Engaging in moderately-intense cardiovascular exercise, such as swimming or jogging, on most days of the week will also help you burn calories. If you already have a high percentage of body fat or want to lose weight, you may need to increase that amount.
Considerations
Trouble losing weight in your 30s may also be a sign of perimenopause. Hormonal changes that occur during your late 30s may cause weight gain, especially around your abdomen. Changing your diet, exercising more often and seeking professional help may help you deal with hormonal weight gain.
References
- "Good Housekeeping"; Boost Metabolism and Prevent Middle-Age Weight Gain; Sari Harrar
- MayoClinic.com; Menopause Weight Gain: Stop the Middle Age Spread; Mayo Clinic staff; Sept. 2010
- U.S. Department of Health and Human Services, Office on Women's Health: Overweight, Obesity, and Weight Loss
- American Council on Exercise: Trimming Off the Fat
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