Getting older is a wonderful experience. If you knew in your 20s what you’ve figured out in your 30s, you would have had a better time, right? This growth in understanding and personal fulfillment isn’t the only thing that happens in your 30s. With each year of adulthood, your metabolism will slow a little, according to Robert Ziltzer, MD, an obesity medicine physician.
And it isn’t just that the metabolism slows, people find their responsibilities change, too. Between work and home, duties and tasks can pile up, making it increasingly difficult to exercise and eat properly. And just to add insult to injury, premenstrual symptoms can worsen for women in their late 30s. These symptoms, of course, include weight fluctuations.
None of this means you should throw in the towel! Sure, losing weight while your metabolism slows is difficult but it is not impossible.
Follow these tips to improve your odds:
1. Get clear on your motivations.
“Try to connect with the real reason you want to lose weight,” says Jonny Bowden, PhD, a Los Angeles-based board-certified nutritionist. “Beyond a slimmer waist, what do you really want? Is it more energy? Better sleep? More mental clarity? The ability to run a block without getting winded?” Once you have landed on your true goals, write them down. It will help you to see the bigger picture and guide you to making better day to day choices.
2. Eat five times a day.
Three meals and two snacks. That’s the way. Just remember to keep your snacks under 200 calories each. Aim for snacks that are loaded with protein. These will keep you full and energized for hours to come. Think hard-boiled eggs, yogurt, protein shakes or a few slices of deli meat. Breakfast is also very important when it comes to weight loss. Don’t forget to eat breakfast, it can boost your metabolism and prevent you from ravenously eating the second you set foot in the office.
3. Get plenty of protein.
Try to ensure that all your meals and snacks contain at least 14 grams of protein and 25 grams or less of carbs. A perfect snack in this scenario is something like a 6 ounce cup of plain, non-fat Greek yogurt. It has 17 grams of protein and 6 grams of carbs.
4. Be aware of 100-calorie snack packs.
“These tend to be high in sugar and low in protein, so they don’t fill you up,” Ziltzer says. “Instead, they spike insulin, a hormone that builds fat.” Just one of those 100-calorie packs of mini chocolate chips has just 1 gram of protein and 8.5 grams of sugar. But, if you grabbed a cup of edamame it would contain 17 g of protein and 3 g of sugar for 189 calories. A much wiser choice.
While throwing away and wasting food can feel like the worst thing in the world, fight the urge to eat what your kids are leaving behind. It may seem like it isn’t much food, a few chicken nuggets or a mouthful macaroni here and there, but it will add major calories to your meal. Major calories you don’t need.
6. Serve healthy food the whole family will love.
Being healthy can’t just be about you, it should be about everyone in your house. Make meals that will benefit the whole clan. One sure fire way to get your kids excited about healthy eating is to involve them in the meal prep. Get the to help you plan means and then when the time comes, get them to do age appropriate tasks in the kitchen. They’ll be excited to help and to test the final product.
7. Trick out your weight loss plan with technology.
Check out your smartphone, for starters. Many are equipped with a pedometer that can help you keep track of the number of steps you take over the course of the day. Your goal should be 10,000 steps. If you want to take this to the next level, you can also find a whole bevvy of apps and websites that will help you track your food and calorie intake.
8. Find friends with similar goals.
It is very easy to fall into the habits of the people you spend your time with. If you are hanging out with people who are obese and living a lifestyle that will keep them obese, odds are good you will gain weight. While we are not advocating ditching someone in your life because they are overweight, it is important to be aware that your friends can have a significant impact on the choices you make. Surround yourself with some folks who are already active or looking to become active.
9. Make sleep a priority.
We know sleep can feel like an unimportant detail when there is just so much to get done over the course of a day. If you have a baby or a young child, a good night’s sleep can feel like a distant memory. But in terms of your weight loss, getting sleep is essential. A 2014 article published in the Annals of Medicine stated that a lack of sleep can mess with the hormones in your body that regulate appetite which can lead to weight gain. To help yourself get a better rest, keep your room at a steady temperature and stick to the same night time routine each and every day. And don’t forget to shut down your electronics at least an hour before you hit the hay.
10. Consider supplements.
It isn’t clear at this point as to whether or not supplements will help you lose weight but they can go a long way to improving your overall health, says Bowden. It is best to start yourself with a multivitamin. If you are looking to add more from there, Bowden suggests going with fish oil, vitamin D, vitamin K, and probiotics. But, before you try this route, to talk to your doctor to make sure everything is on the up and up.
Are you ready to follow these tips? Source.