As you get older, weight loss management might become a problem as it becomes easier to gain a few pounds, than it is to go in the other direction. This can especially be a problem for those well into their 30s, as lifestyle habits tend to change over the years. However it is never too late to reclaim the glory that once was, and by following the strategies mentioned below, you will be able to achieve a frame draped in lean muscle and an active physique.
The Dreaded 30s
Riva Rahl, MD, who is the medical director of the Cooper Wellness Program located within Dallas, states that women usually begin to lose 1% of their muscle mass every year when they creep into their 30s. This development can slow their metabolism and make weight loss an issue. Additional commitments such as a job or children could be stress inducers as well, making it hard to function at full gear.
Turning 30 however, does not mean that one should give up and admit defeat. There are a number of ways in which you can fight back the changes that threaten to overtake your lifestyle.
Consume enough protein
Strength is a crucial part of exercise and training in order to keep your metabolism active. This means that you will need enough protein to provide the energy required during these workout sessions. Jim White, RD, an American Dietetic Association spokesman, states that protein can not only boost your metabolism but help you avoid being hungry as well. Adding things that have a little protein in them can improve the results you are able to get from your workout sessions.
Consume enough dairy
It is important to ensure that you get enough calcium when you get to your 30s. This will help with any bone density loss that might take place during this time or in the future. Research has suggested that including dairy in your diet can help you burn off more fat. It is wise to drink about two 500ml quantities at separate intervals in a day to make a total 1000ml. This is because the body cannot absorb more than 500ml in one sitting.
Intensify your workout
Doing short bursts of high-intensity exercises, combined with a smaller recovery period can make you lose weight even more rapidly. The University of New South Wales found that women who practiced 20-minute intervals were able to lose 3 times as much weight, as those who did a steady 40 minutes.
Engage your core
You can choose to engage in activities such as Pilates, roll-ups, and criss-cross exercises in order to strengthen the muscles in areas such as your tummy. This can help you maintain a firm physique at your core.
Reaching the 40-year flag
Some changes may occur to some individuals once they have reached their 40s, such as losing up to around 10% of their muscle mass. This could indicate that at this point you would be burning around 100 lesser calories as compared to the past decade. Women could also be entering peri-menopause which could have an effect on their midriff. There are a number of strategies that will help you get through your 40s. Some of them include:
Increase the intensity of your workouts
As your metabolism begins to operate at a slower rate, it becomes harder to burn the fat in your body. This means that you will have to increase the number of times that you exercise as well as add to the intensity of the workout, including full body training. Celebrity trainer Kathy Kaehler who is also the author of the book Fit and Sexy for Life, suggests that working out 2 to 3 times every week can be quite helpful to your weight loss regimen.
Increased cardio exercises such as spinning class for a minimum period of 40 minutes on a regular basis can be a great way to tackle your sessions and helpful for weight loss. A study from the University of Alabama in Birmingham has suggested that such exercises could help you burn a lot of calories, as well as boost your metabolism for extended periods of up to 19 hours after the session.
Concentrate on whole-grain food
This kind of food can enable you to fill up without consuming too many calories. Items such as whole-grain bread and cereal, brown rice and the like can provide you with satisfaction, as well as a fewer load of calories according to Bonnie Taub-Dix, RD. the author of the book, Read it Before You Eat it.
Tone your midsection
You can engage in a number of exercises that can help you keep a hold of the fat that can potentially accumulate around your midsection. Conducting 3 sets containing 15 reps of the jump-squat every day is a great way to get this workout. The jump-squat entails lowering into a squat position before placing your arms outstretched in front of you, followed by kicking your feet back in order to enter the push-up pose, and then returning to the squat position with a jump.
Addressing your 50s
The 50s are the stage in life where you might be tempted to gain a little weight. The period of transition that takes place involves a slower metabolic rate and going through associated stages such as peri-menopause and menopause. However, there are still a number of ways in which you can battle weight gain at this stage in your life. They include:
Increase your volume consumption
Focus on food that contains a lot of nutrients such as water and fiber, it is essential to understand that at this point your body is burning around 200 calories less than it was 20 years ago. It is important that you manage the size of your portions, as well as your snacking habits efficiently. Items such as popcorn that has been air-popped, as well as whole fruits contain few calories and can act as a great snack.
Increase your consumption of fiber
Foods that are high in fiber such as beans and whole-grains can speed up your digestion in general, as well as maintain the blood sugar levels in your system. This is because fiber takes a longer time to digest according to Marissa Lippert, RD. (the author of the book), The Cheaters Diet. This could mean that it might take a longer time for you to feel hunger.
Increase your exercising time
Jennifer Hubertly, PhD, an associate professor of physical activity and health promotion based at the University of Nebraska in Omaha states that you should aim to put in at least an hour long workout on a daily basis. The exercises can be moderate in nature while strength training on a weekly basis can help you increase the speed of your metabolic rate. Engaging in vigorous activities for at least 30 minutes every day can also do the trick and helpful for weight loss if you cannot find the time to conduct daily workout sessions.
Focus on the Abs
It is important to reach those ab muscles that might be difficult to access, and cannot be helped by cardio sessions, unlike post-menopause belly fat. Activities such as traditional crunches might not always work in such cases according to Donald Hensrud, MD., the medical editor in chief of the publication, The Mayo Clinic Diet. In order to tone these deeper ab muscles, he suggests that you take hold of your navel and pull it in towards your spine while positioned on all fours. You can pull your navel in for 10 seconds, and then release it for another 10 seconds. This can be done 10 times. This activity should be conducted several days a week, as well as 10 to 20 reps of pelvic tilts and lifts while positioned on the floor.