By It is usually easier to lose weight when you are 30 years old than when you are 60, but a slight slowness of your metabolism and lifestyle changes can make it more difficult than it was in your teens and twenties. After age 30, you have to be very determined to make the changes in your lifestyle that are necessary for long-term weight loss.
The basal metabolic rate
A 30-year-old woman weighing 150 pounds. It burns approximately 47 fewer calories each day than a 20-year-old woman who weighs the same amount, according to the BMI Calculator website. If you have not adjusted your eating habits accordingly, this can lead to a weight gain of 5 pounds each year. Find the basal metabolic rate or BMR, for your exact weight and age to determine the number of calories you need each day to maintain your weight. Then subtract calories from your diet to lower. You will have to create a deficit of 500 calories a day to lose 1 pound per week. Keep in mind the calories burned during exercise, since the BMR gives you the number of calories you would need if you were at rest throughout the day.
Exercise and Time Management
Most likely there are many more responsibilities in your thirties than you had in your twenties. Your career has become more demanding, or you can have children and other new responsibilities. This can make it hard to find time to exercise. To lose weight, treat exercise like any other activity you need to maintain your health. As well as check-up programs with the doctor and the dentist, you should schedule the time to exercise. Perform 60 to 90 minutes of exercise five days a week to help lose weight.
If your responsibilities include cooking for other people, this can make losing weight more difficult. For example, a husband may not be ready to join a healthy eating plan. Cook a meal that includes a lot of vegetables and includes a portion of lean protein for you. Avoid the entry that fattens more than the rest of the family eats, while facilitating a healthy diet including more vegetables. Buy a lot of healthy snacks just for you; Fat-free yogurt, fruit cups and individual servings of almonds can help you stay online, regardless of the demands on your time.
A weight loss program can be overwhelming when you're in your thirties, since exercise and diet are not as easy as they used to be. Seek support to help you stay motivated. Not only can you get moral support, but also learn behavioral strategies to deal with hunger and emotional feeding.Some groups also help members learn to cook healthy meals and choose foods. Many local hospitals and community centers have support groups to lose weight.