As you age there will be a number of things that will stop you from losing weight.
Of course a slowing metabolism is one reason, but there are many more.
Lets look at some problems you may encounter as you get older.
Losing Weight in Your 20s
#1: You don’t cook for yourself
Chances are when you get into your 20s you will be looking to leave home for the first time, which will mean that you will have to both buy and make your own food.
For some of you this will mean that you will be buying food out a lot, either because you cannot cook or choose not too.
The problem with this is that you are unlikely to know just how your food is prepared, for example how much oil has been used, or if any salt has been added.
Unfortunately too many takeaways or restaurant visits will surely lead to an expanding waistline.
The best solution to this problem is to learn to cook healthily, there are plenty of online recipes for you to use.
Of course you are allowed the occasional indulgence, but perhaps once a week will suffice.
#2: You are tempted by fad diets
When you are younger you are more likely to be influenced by celebrity culture, and with so called ‘quick fixes’.
Unfortunately many of these celebrity diets are simply fads that don’t work in the long run.
Most of these diets involve drastically cutting your calorie intake, or skipping meals entirely, which will not work.
When you are not consuming calories your metabolism will slow, so fewer calories are burnt. Your body will also conserve fat and turn to your muscle for energy.
As your muscle is broken down your metabolism will slow even further.
Once you start eating normally again your metabolism will remain slow, so any lost weight will quickly return probably with a little extra too.
These types of diet wont work, you would see better results cutting junk food from your diet, or by making healthy food swaps.
The next time you are at the supermarket, take a moment to read the labels of your favourite foods. You will be surprised at how many calories you can save with a few healthier choices.
#3: You experiment by going vegan or vegetarian
Of course there is nothing wrong with being a vegan or vegetarian, but if you are not consuming the nutrients your body requires then not only are you likely to gain weight but your health will be affected too.
One nutrient that is often missed is protein, but you don’t need to eat meat to get your daily requirement of protein, there are various plant proteins you could add to your diet.
Some of examples of plant proteins include:
- Black beans
- Lima beans
- Chia seeds
Consuming these plant proteins can help fill you up, and is essential for maintaining muscle mass.
Losing Weight in Your 30s
#1: You are tired
By your 30s you may have a growing family, with children and a job to worry about.
This can leave you tired, with very little sleep.
A lack of sleep can affect the hormones that control your weight, leading to food cravings and your body holding onto its fat reserves.
You should aim to get at least 7 hours sleep per night if you want to keep these hormones in check.
#2: You skip meals
As you are busy you may feel that food is not a priority, but it really is.
We have already said that skipping meals can cause your metabolism to slow so you must take a moment to eat.
If you lead a particularly busy life then I would recommend pre-preparing meals on your least busy day so that you can reheat them when needed.
#3: You don’t do enough exercise
Yes, you may have a gym membership, but when was the last time you went?
Chances are if you are busy then the gym will be the last thing on your mind. Yet, if you want to lose weight and maintain good health then regular exercise is a necessity.
You don’t need to spend hours working out each day for the rewards. Just 5-10 minutes of moderate to intense exercise daily can do wonders.
I would recommend that you do not focus solely on cardio-based workouts however, to increase your ability to burn calories you should try to incorporate muscle building exercises as well.
Losing Weight in Your 40s
#1: You start to lose muscle mass
As you get older you will start to lose muscle mass, which will mean that your metabolism will start to slow too.
If you continue to eat the same number of calories as you did in your 20s and 30s you will no longer be able to burn them off, resulting in weight gain.
To combat this muscle loss I would recommend that you increase your intake of protein, which is an essential building block of muscle, and also incorporate some muscle building exercises into your daily exercise regime.
#2: Your workouts lack intensity
To continue the above problem, if you are not as intense with your workouts as you were previously this could also result in lost muscle mass.
Muscle building exercises are a good option, but if time is short try to focus on those that work multiple muscle groups, for example the squat.
#3: Your hormone levels are changing
Once you reach your 40s you may find that your body starts to store more body fat around your waist, and you can blame your hormones for that.
As you get older your body will start to produce less oestrogen and progesterone, which causes your body to store this fat.
To combat this, research has found that extra protein in your diet was the answer.
You should aim to consume between 1 and 1.5 grams of protein for every kilogram you weigh.
It is best that you stick to lean protein too, so chicken, fish and turkey are good options.
Our Final Tip for Weight Loss Whatever Your Age
This final tip will help your weight loss efforts regardless of your age.
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