This is a beginners guide to losing weight for women in their thirties
Dieting in your thirties is a bit different than when you were in your twenties.
As your metabolism starts to dip, it’s crucial that you begin to make healthier decisions when it comes to eating.
If you have noticed it’s easier to gain weight now, that’s because it is! Your metabolism is beginning to slow down every year in adulthood.
And on top of that eating healthy isn’t easy while juggling responsibilities while at home or work.
Premenstrual symptoms can also play a role in fluctuating weight. This only gets worse as you age.
But don’t panic! There are ways to combat these problems and get your weight under control.
Losing weight may never feel easy, there are more physiological changes as you age through your 30’s and up.
Here are the 3 major reasons why you begin to gain weight starting in your 30’s.
Starting in your 30’s, you lose as much as 3 to 5 percent of your muscle mass per decade.
Lean muscle burns burns more calories, so less muscle mass you have, the fewer calories you burn.
Metabolism Slows Down:
As you lose muscle, your metabolism begins to slow down. You need fewer calories as you get older, and excess calories accumulate as fat.
For women, the hormonal changes leading up to menopause contribute to weight gain.
As your body loses estrogen, it becomes much more efficient at storing fat, particularity belly fat.
10 Weight Loss Tips For Beginners
If this is your 1st time trying a diet and don’t know where to start don’t worry!
Here are 10 tips that will help you get your mind and body on the right track.
- Get clear on your reason for why you want to lose weight. Other than being sexy for summer!
- Eat 5 times a day, says Robert Ziltzer, MD an obesity medicine physician at the Scottsdale Weight Loss Center in Arizona.
- Get plenty of protein, make sure all your meals and snacks have at least 14 grams of protein. Try to keep your carbs intake under 25 grams!
- Be weary of 100 calorie snack packs, these tend to be high in sugar and low in protein.
- If you have kids resist eating their food if they don’t finish it. Nobody likes wasting food, but eating the kid’s left over chicken nuggets can add up to an extra 142 calories a month!
- If you have a family, serve healthy tasty food that the whole family can enjoy.
- Incorporate technology into your weight loss plan, Use calorie counting apps and pedometers apps to track your meals and physical exercise regiments.
- Find friends with similar goals, obesity can be “contagious”.
- Make sleep a priority, if you have a baby or young children you know how hard it is to get a good night’s sleep.
- Take vitamin supplements daily, this includes fish oil, vitamin K, vitamin D, and probiotics.
Key Foods To Focus On For Losing Weight
Not sure what to eat while dieting? Don’t worry we have you covered!
Here is a list of key foods you should include in every meal.
Focus on water dense foods
This includes tomatoes, watermelon, iceberg lettuce, grapefruit and mushrooms.
All of these foods are rich in vitamins and help with hydration while keeping you full.
Include raw and crunchy vegetables
Such as Broccoli, celery and cabbage.
Do your best to ditch the french fries and trade them for crunchy veggies. Vegetables are low in calories and very high in fiber.
Eat plenty of lean protein
These foods include eggs, chicken breast, beans, Greek yogurt and plant based protein powders.
Cut added sugars!
If you want to have any success in dieting you will avoid such sweeteners as sugar, agave, honey or brown rice syrup.
Calcium rich foods
Are a must in your 30’s. These foods include spinach, milk, kale, sardines, almonds, yogurt, broccoli, and watercress.
Workout Plan For Beginners
While dieting it is important to get your body moving!
Your goal should be to do at least 30 minutes of exercise 3 days out of the week.
If you don’t know where to begin here are a few beginner friendly exercises.
Yoga’s benefits have well been documented. It increases flexibility, strengthens core muscles, reduces stress, improves circulation and can improve quality of sleep.
HIST stands for “High Intensity Strength Training” and is ideal for anyone who has limited time in the day.
If you want to stay lean these workouts are going to be your best friend. HIST workouts last for 30 minutes and each rep lasts 8 to 15 seconds.
You will begin with the larger muscles of the lower body, this includes your glutes, hips and thighs.
Next you will do your upper body which includes your lats, chest, shoulders and arms.
Next you will finish the workout with your core which includes abs, obliques, and lower back.
Please allow 48 to 72 hours of rest and recovery.
Swimming is great cardio and has low impact on the body.
Swimming builds resistance and can improve maximum oxygen consumption.
Moving more oxygenated blood to muscles will allow them to work more and harder.
Pull-ups are highly effective for building muscle and strength for the upper body.
They simultaneously engage the back, shoulders and arms, and by building those 3 large muscle areas it’ll keep your metabolism burning for years.
Pilates help improve your flexibility, circulation, posture, core strength, and joint pain.
Pilates are similar benefits to yoga but are faster paced and have greater resistance training.
That concludes your beginners guide to diet and exercise!