It doesn’t matter the age; losing weight is a huge hurdle. And as people get older, it is especially hard to lose weight. Why? Because developing a smart weight loss plan over 30 takes a lot of time and energy. It’s challenging to find the extra time when focusing on a career and family become priorities. Despite the challenges, however, maintaining a healthy weight can lead to a healthier life. Thankfully there are things people can try from implementing a low carb lifestyle (which we discuss in the Body Reboot book) to finding a support system that can encourage and uplift while trying to make healthier changes.
Very Well Fit said to start losing weight you should first focus on eliminating barriers. That means you should be realistic as to what can get in your way as you begin focusing on losing weight. Figure out a plan of action and take things slow, so you don’t get overwhelmed.
Identify and eliminate barriers. Everyone faces a few roadblocks during the weight loss process, but when you’re in your 30s the challenges are likely to be time-related. Lack of time due to work and family obligations are likely to get in the way of your best weight loss efforts.
To win the weight loss battle, you need to know what you’re up against. Almost any barrier—including lack of time—is manageable. But you have to know what it is before you can develop a plan of action.
Solution: At the start of your weight loss process, take at least 20 minutes to identify your weight loss barriers. This simple step will save you time and energy from setbacks later.
Once you identify barriers, it becomes easier to overcome them. If lack of time is a problem, ask your spouse for help managing childcare or chores so you have time for healthy meal preparation and a regular home exercise program.
Livestrong makes a valid point by stating that a diet works better when you have a support system. If you want to make positive changes in your diet then having your favorite people back you up will help a lot. For example, if you’re going to a family get together and they know you’re on a low carb diet, then they can help keep you accountable by keeping you away from the higher carb foods.
A weight-loss program can feel overwhelming when you're in your thirties, as exercise and dieting aren't as easy as they used to be. Seek support to help keep you motivated. You can not only get moral support but also learn behavioral strategies to deal with hunger and emotional eating. Some groups also help members learn how to cook healthy meals and choose foods. Many local hospitals and community centers have weight-loss support groups.
Start the keto diet and get over your fear of fat
Speaking of being a low carb diet, you might want to try the keto diet! But to go on this high fat, low carb diet, Mind Body Green Health says you have to get over your fear of fat if you have one. Healthy fats are how you lose weight. Think avocados, eggs, and nuts to fuel you as opposed to bacon (which is okay to eat anyway, by the way).
“How can I eat this much satisfying food and still lose weight?” Brenda asked during our second meeting. For fat-phobic patients (especially those who lived through the low-fat brainwashing in the '80s), ketogenic diets—which are about 80 to 90 percent fat—can initially seem unbelievably decadent. Yes, that’s a lot of fat, but you’ll focus on filling, healthy sources like avocado, wild-caught fish, nuts, and seeds. Yay for foods that we love!
Are you motivated to gon a diet and follow through with your goals? Everyday Health recommends getting motivated to follow through with your weight loss plans by writing down your goals and keeping yourself accountable.
“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've identified your goals, write them down. Seeing the bigger picture might help you make better day-to-day decisions, Bowden says.
Ditch artificial sweeteners
Are you a fan of artificial sweeteners? We have to admit they’re great to use on a keto diet, but you should stick to Stevia, Xylitol, and Erythritol. Other common brands have hidden carbs and also aren’t good for you! Eat This, Not That explains why that’s the case below:
According to Yale researchers, consuming artificial sweeteners can actually increase your sweet cravings and lead to excess calorie intake. When you eat something that tastes sweet, your brain thinks it’s getting something high calorie. When no calories are provided it causes your body to seek them elsewhere. Common brands like Sweet N’ Low and Splenda are actually 300 to 600 times sweeter than real sugar and, as a result, send your brain and body into a sweet-seeking frenzy and may actually cause you to overeat later. Sweeteners are such a hot topic that Eat This, Not That! released this exclusive report on every popular added sweetener—ranked.
Very Well Fit says managing stress plays a huge part in following through on a diet. Think about it — if you get stressed out you tend to overeat and make poor decisions. To prevent that from happening you should get support from friends and family (as we mentioned earlier), and find other ways to de-stress, such as relax, do yoga, and similar activities.
Learn to manage stress. Your 30s may be the most stressful time in your life. Babies, job stress, and relationship issues can keep you awake at night. Even the simple act of dieting can cause stress. But those challenges can cause problems if they are not addressed. “Life stress can challenge your metabolism by activating the stress response and in turn fat storage,” says Ariane, “so balance in lifestyle is key.”
Solution: Get support from friends and family or reach out to a certified professional if you think that stress is preventing you from losing weight.
Mind Body Green Health adds this by revealing that chronic stress contributes to sugar cravings and more. Figure out ways to de-stress, and you’ll have an easier time following through with your goals!
Chronic stress and anxiety contribute to hot flashes, increase sugar cravings, and raise inflammation, setting the stage for (yikes!) more hot flashes. Brenda found yin yoga worked best to lower stress. You might find meditation, deep breathing, or walking your dog are the best options for you. So find your bliss and do it regularly!
Keep up the cardio
On a keto diet, you don’t have to do cardio, but if you do you should make sure you’re drinking enough water so that you don’t get the keto flu. Very Well Fit recommends implementing cardio to speed up your weight loss goals, and for many, this is a good idea. Listen to your body and don’t overdo it — a low carb diet combined with HIIT exercises, for example, can really amplify your weight loss.
Even though you’ve upped your strength training, it’s still important to keep cardio in the mix because exercise increases our metabolism. “For cardiovascular training you need to fit in at least 150 minutes per week, but we recommend trying to get 220 minutes per week based on the physical activity guidelines of America,” says White.
Today adds to Very Well Fit’s thoughts by revealing that obesity and inactivity go hand in hand. In other words, keep up an active lifestyle to feel better both physically and mentally.
Obesity and inactivity are contagious.
In a 2007 landmark study, the New England Journal of Medicine found a direct relationship between your friends who were obese and your own weight. In fact, if your friend is obese, your chances of becoming obese increased by 57 percent. Additionally, having mutual friends who are obese puts your chances at 171 percent. Those aren’t good odds if you’re trying to lose weight.
While I’m not suggesting dropping friends who don’t fit into a certain size pair of jeans, I am urging you to be aware of how powerful and influential your friends may be on your weight. If you’re trying to lose weight, I would suggest buddying up with someone else in their 30s with similar weight-loss goals. Perhaps you can even spend more time with friends who are considered a normal weight.
Thinness is contagious, too.
Use technology to your advantage
Everyday Health reminds us that there’s a lot of technology available and we should use it to our advantage. For example, smartphones measure the steps we take and then there’s a Fitbit which can also encourage you to stay active and burn some extra calories.
For weight loss motivation, look no further than your pocket. Many smartphones have built-in pedometers that will measure the number of steps you take each day, Ziltzer says. Aim to log 10,000 steps a day. You can also find free apps and websites that will help you track the foods you eat and calculate your daily calorie intake.
A keto diet naturally decreases inflammation, but you can also take other things to reduce inflammation such as turmeric and alkaline. Mind Body Green Health explains more:
Along with foods like wild-caught fish, Brenda found a green powder with ingredients like maca, turmeric, and other nutrients helped control her inflammation and maintain alkaline balance. She also sprinkled turmeric, which is rich in anti-inflammatory curcumin, on her food.
Even though you’re getting older doesn’t mean you can’t lose weight. In fact, by making these healthy life changes and following through you can do anything! The keto diet can also help you achieve your weight loss goals; to learn more about it learn more by reading the Body Reboot book. To get your free copy, help us cover the cost of shipping and visit this page today.
Sources: Eat This, Not That, Very Well Fit, Everyday Health, MBG Health, Today, Livestrong
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Discover how to activate your body's “Reboot Switch” that flips on a fat burning inferno so you can finally achieve your weight loss goals!