It’s no secret that as we grow older our bodies start to change and it can be hard to lose weight after 35. As we age the more, we’re told to watch what we eat, to exercise more, as well as to be become more health-conscious. Busy schedules, lower metabolisms, and just life in general can get in the way of any sort of weight loss program. With that being said, there are some things you can do to get on a weight loss program after 35.
Protein is one of the most essential macro nutrients in your diet. It can help build lean muscle mass and essential for the body’s function. Unlike carbohydrates more proteins are both beneficial and better for your diet. Proteins are particularly fantastic in the morning. Ditch carb-centric meal replacement bars or cereal for higher protein options like eggs or simply a high protein low carb protein bar. Peanut butter and Salmon lox are two other wonderful sources of protein in the morning. Space out your protein intake so you feel full and energized during the day. By doing this – aim for 25 – 35 grams of protein every meal. This will help you feel fuller each meal, limiting your cravings for carbs and fats.
Soda, Alcohol, and other Empty Drinks
Most people at 35 that think they maintain a healthy diet and get a decent amount of workout still find it difficult to lose weight because of alcohol, soda and juice. The majority of these drinks provide no nutrients, and are also essential empty calories. A mixed drink or glass of wine can often contain 200 – 330 calories. Juices like orange and apple juice are no different. Try to limit your consumption of these types of drinks to special occasions, and limit having them daily.
Water and Hydration
As for drinks, water is one of the most important and frequently looked over drinks for people at 35. Drinking water before and throughout meals will help you feel full so you eat less. One trick is to drink 1 – 2 glasses of water before your meal to help yourself feel full. Along with fullness, drinking a good amount of water could also help cleanse your digestive system and keep your skin looking young and beautiful.
Sleeping To Weight
As we get older more responsibilities whether it is at home, work or at school can frequently result in less sleep and more stress. Sleep is very important function of helping your overall well-being while also helping with your metabolic function. Getting at least 8 hours of sleep a night will help your body recover and your metabolism function properly. Also, try not to eat large meals before going to bed as you don’t want to put your system into overdrive digesting the food when it’s really time for you to wind down.
Exercise – Cardio and Weights
With how busy life can be when you’re 35, getting exercise in can often be difficult. It’s important that you try to get at least 25-35 minutes of some sort of physical activity in at least 3 days a week. A mix of weight lifting and cardio tends to make the biggest difference to your weight loss and to your aging. Now these physical exercise sessions don’t need to be too difficult. It’s more important that you do some kind of exercise every day or every other day, instead of doing 1 workout 1 day a week and absolutely destroying your body and motivation. Maybe take a 10 – 15 minute short walk after lunch and dinner. Place light weights throughout the house and lift them every time you walk past. You can even get it out of the way early by having a easy routine of squats, push ups, and or sit ups in the morning. In general, getting some kind of exercise in through the entire week is the key to weight loss at 35.
High Intensity Workouts and Interval Training
If you want to get a good sweat in but don’t have enough time, check out high intensity interval training. Essentially short bursts of exercise without too much rest in between. It will get your blood flowing, heart rate pumping, and your body to blast fat. Here’s one particular great HIIT routine:
- 1 min sprint
- 20 arm circles
- 20 burpees
- 20 high knees
- Repeat 3 times
Finding friends especially ones that are also 35 are a good way to get motivated for weight loss. With life, sometimes kids, work and many other things that can get in the way, spending time with friends is valuable – doing it through some kind of physical activity is invaluable. As opposed to getting drinks or coffee consider going on a hike, or a walk around the neighborhood. Instead of watching a movie go for a swim or a short bike ride. You’ll see that working out with friends is both motivating and beneficial to you both – it often makes the workout less difficult and more rewarding.
A more recent trend in weight loss for people at 35 is intermittent fasting. Consider restricting your consumption of food and drinks (except for water) to only 8 – 12 hours a day. This allows your body to metabolize food and use stored fat for energy instead of the meal you just consumed. It’s also great for your hormones and insulin levels which are things that start to change when you hit 35. Restricting your eating schedule will also help you curb your appetite overtime and avoid low nutrient, high calorie snacks like chips.
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