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If you have found it a daunting task to maintain a girlish figure in your 20s, well, losing weight after 30, becomes, even more, a more significant challenge but with good reason. According to Julie Upton, the co-founder for appetite for Health, you must become more observant about the quality and quantity of food you eat in your 30s as your body metabolism slows down in these years. This is also typically the time when you are probably reaching the peak of your career and with a small family to manage; hence you have little time for self-care. Losing weight is no easy task. But before you throw out those skinny jeans yet, here are a few strategies you can implement to shed off that stubborn weight!

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If you are working on losing weight, it essential that

you keep track of what you are eating and drinking every day. Keep a journal or

use online food trackers that save up that data for you. While ensuring that

you eat a balanced diet, your food should be enriched with vitamins, folic acid

and calcium. Most individuals begin to lose their bone mass at 35. It is

therefore critical that you keep your bones healthy to prevent such diseases as

Spina Bifida.

Body metabolism has been identified to reduce by 2% every

decade. Most individuals accept continuous weight gain as an inherent ageing

process. While this may not be exactly true, it is critical to engage in

activities that are likely to boost your metabolism rate. Here are a few ways

you can use your diet to increase your metabolism rate.

Taking food increases your metabolism rate for short

periods. This is termed as the thermic effect of food. Proteins increase the

thermic effect of food by 15-30% way higher as compared to other food

nutrients. Protein consumption makes you feel fuller and prevents you from

overeating.

Rather than taking cold sugary drinks, drinking cold

water has been identified to speed up body metabolism. According to PubMed

Central, drinking 0.5 litres of cold water increases your body metabolism by

10-30%. Your body consumes energy to build up your body temperature, thus

increasing the calorie-burning effect.

Drinking water before eating also makes you feel full.

According toPubMed

Central, individuals

who consumed water before eating lost 44% more weight as compared to those who

did not.

Diet plan for a 35-year-old woman

Consume food that is fortified with vitamins and folic

acid. These include such cereals as beans, peas, lentils and chicken peas.

Leafy green vegetables and oranges and lean beef are also good sources of iron

and folic acid. In order to boost your calcium levels, it is essential to

consume low-fat dairy picks such as milk and cheese. Consuming probiotic food

such as yoghurt and miso soup also results in a considerable reduction in body

mass index in overweight adults. Here are the crucial ingredients that should

be included in your diet plan

These will assist in slowing down the ageing process.

Phytonutrients contain antioxidants that ward off heart diseases and prevent

potential changes in your DNA that could cause cancer. You can get

phytonutrients from consuming from plants, dark chocolate, coffee or even your

regular glass of wine.

Research carried out by Penn State

University, indicates that, women with deficient iron levels performed poorly in their

cognitive tasks as compared to women with normal levels of iron. A daily dose

of 18 milligrams of iron is required which you can get from consuming your

regular green vegetables or lean beef.

If you considering having a baby, folate is essential in

supporting a healthy pregnancy and preventing neural tube defects. You can get

this by consuming chicken peas, broccoli or avocados.

STEP 2: REGULAR EXERCISE

Exercising in your 20s probably came with ease, well,

this becomes slightly more challenging in your 30s as you have to cooperate

with your body changes equally. Losing weight after 30 requires that not only

focus on cutting down the weight but also building muscle all over your body,

including cardio exercise. For each week, have two strength practicing

intervals, with 48 hours break for your muscles to relax. It is essential to

engage in cardio exercises to burn calories at least 3 to 4 days per week. You

can also include jogging, walking or use an elliptical to enhance your cardio

exercises practices. Your key focus should be on strengthening your bone mass,

core muscles and back.

Basic work out exercises to engage in

Here are a few exercises you can engage in according to

  1. Diagonal Dumbbell Lunge Curl

Bend your right knee at 90 degrees while keeping your

left knee above the floor. Ensure that your torso is upright as your left knee

comes up. Push off the floor with your right leg as you exhale. Return to your

initial position and perform a biceps curl. This exercise helps strengthen your

lower body, specifically targeting your hamstrings and quads. It also improves

your lower body stability.

  1. Push up

Traditional push up is crucial in building your upper

body strength. They also strengthen your lower back by engaging your abdominal

muscles. Push-ups are advantageous in that they can be carried out anywhere and

do not require any equipment. You can always add a little fun to it and ask

your little ones to sit on your back as you do the push-up! Of course, that is

if your little one is not too heavy!

  1. Exercise ball crunch

You will probably have noticed by now just how difficult

it is to zip up those skinny jeans. Well, as we age, fat settles around the

belly area as a result of reduced levels of oxygen which influences the

distribution of fat in the body. This fat is more difficult to deal with.

Crunch exercises engage the abdominal muscles and assist in burning extra fat stored

in this area.

For this exercise, lie on a ball with your back fully

supported and your legs off the ground. Have your hands across the chest or

behind your head. Contract your abs while lifting your torso up and forward.

Keep inhaling when your lower back is down.

  1. Cardio exercises

Did you know that for every time you beat your son in a

cycling game you lose 0.5 inches of your waistline? Well, not exactly but you

can try. Cycling has been known to assist in burning excess belly fat while

shedding off those embarrassing love handles. Do not be left indoors this time

when your son or daughter is out cycling. It’s time to join in!

What not to do when exercising

Now that you are geared up for your regular exercises as

you did ten years ago, let face it, you are not 25 years any more. You will

probably realize that you tire more easily and probably run out of breath. Let

this not deter you; here are a few precautions you can include in your schedule

for an easier time.

The truth is you will probably take a little longer to

shed off that extra weight. Be patient with yourself and set manageable goals.

As you work each day, your body will adjust accordingly, and you will be able

to achieve more over time.

By the time you are 35, you probably have a lot of

responsibility to deal with and may not have the discipline required to manage

your weight. Involve a trainer in your exercises to guide you on what you need

to do as well as maintain the discipline to achieve it.

Your bones are not as strong as they were a few years

ago. Take precautions when challenging your limits to avoid injuries.

3: MANAGE YOUR STRESS LEVELS

Poorly managed stressed levels lead to a surge in the

cortisol levels in your body, leading to increased appetite. Cortisol does not

only affect how much weight you gain but also influences where you put on the

weight. While it may be impossible to avoid stress, you must identify your

stress triggers as well as when your stress levels need to be managed.

At 35, you are likely to be going through a transition. It’s

at this age where most individuals are under pressure to make life time

decisions. This may include the decision to get married, have more children or

make changes in their careers. You are likely to face regrets on decisions that

you made in the past. Sally Brown, a coach and a counsellor advocates for the

following ways to manage your stress at this age

Be kind to yourself and treat yourself as you would treat

one of your good friends. Ground yourself in today’s moment. While in as much

you may have made a few mistakes in the past, you have equally done some good

that is worth celebrating.

The demands for taking care of a young family while

pursuing a career can be overwhelming. Take time off each day and spend it on

yourself. You can use this time to watch your favorite movie, or visit a beauty

spar or merely taking a well-deserved nap.

Spend time is essential in managing your stress. Talking

to someone helps you come up with possible solutions or broadens your view of

the issues at hand.

4: CHECK ON YOUR HORMONES

While age is a significant factor in losing weight after

30, your hormones could equally affect how well you manage your weight. Such

hormones as estrogen, leptin, insulin do affect not only your monthly cycle but

also influence your metabolism as well as your mood.

How hormones affect your weight management

Oestrogen plays a crucial role in fat distribution in

your body. High levels of oestrogen cause weight gain around the thighs and

hips. Low levels of oestrogen cause excess fat around the middle area. Having

high levels of oestrogen also leads to an imbalance in the progesterone

hormone, which leads to excessive bloating. Several reasons could lead to an

imbalance in the oestrogen levels such as the use of birth control pills,

stress or exposure to pesticides.

Insulin serves the function of balancing blood sugar

levels. Resistance to insulin results in excess weight gain as excess glucose

in the body is turned into fats.

The thyroid hormone controls body metabolism. Low levels

of the thyroid hormone would result in weight gain as few or minimal calories

are broken down.

To balance your hormones, you can include any of the

following in your diet; herbal tea, green tea, whole grains or regularly

consume fruits and vegetables. Avoiding processed food and sugary drinks goes a

long way in balancing your hormones. Visit a health professional where natural

ways fail to balance your hormones.

 

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