Certain genetic and environmental influences cause girls to gain weight in their 20s. In the early 20s, this can be referred to as the “freshman 15.” Typically, this weight gain is caused by a slight slowing of the metabolism with age. To lose weight, exercise and diet should be incorporated into your lifestyle, and there are a variety of ways to use both of these to your advantage.
Know the Basics
There are a few basic rules that will serve you well in losing weight. Pass on foods made with cream -- alfredo sauce, creamy soups and ranch dressing are all high fat. Drink plenty of water and avoid high-calorie drinks like margaritas and soda. Exercise is crucial, but do not let your daily calories drop too low. Your body needs calories for normal function or it will go into starvation mode, which leads to fat retention. Always consult your doctor before starting a diet plan.
Seek Support
Whether your support system is a workout buddy or a support group, surround yourself with people who encourage you to be healthy. If you have friends who encourage bad habits, limit your time with them. Losing weight also requires a mental change, so having emotional support is crucial.
Count Calories
Depending on age, activity level and body type, the average adult should consume approximately 2,000 calories per day, while a dieting adult may consume 1,200-1,500 per day. Remember to count calories from drinks and snacks.
Eat Small, Frequent Meals
Eating infrequent large meals will cause your body to sluggishly digest the food you consume. Instead, eat small meals every three hours, beginning with a healthy breakfast.
Try Vegetarianism
Restricting meat can result in weight loss provided you do not replace meat with unhealthy foods. Increase your intake of salads and other produce, but beware of high-fat dressings. This diet also includes foods such as fruit smoothies, veggie dip and nuts.
Portion Control
Pre-portioned meals can help control food intake. Try to choose meals with about 300 to 400 calories each and snack on fruits, vegetables and low fat dairy in between meals.
Low Carb Diet
The extreme version of this diet should not be done long term as it entails drastically limiting carbohydrates and eating fatty foods. This diet should instead include foods such as chicken and fish, vegetables and eggs.
Meal Replacement
Replace two meals per day with a protein shake or healthy cereal and eat one “real” meal. Use shakes or cereals meant for meal replacement diets; they often have higher levels of nutrients to compensate for missed meals.
Eat More Fiber
Foods high in fiber can aid in weight loss as they fill you up faster, keep you fuller longer and control blood sugar levels. Include foods such as beans, leafy green vegetables and whole grains.
Eat Less, Move More
One of the healthiest options is to simply watch your caloric intake and get a minimum of 30 minutes of exercise every day. By creating a calorie deficit through eating well and exercising, the weight will come off and stay off as long as you maintain your new, healthy lifestyle.
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