Weight Loss Tips For the Thirty Something 

 

You diet and it doesn't work. You work out and you lose nothing. In your 20's you could eat whatever you wanted and barely try and you would lose weight and now your spare tire is attached to you like your shadow and it follows you wherever you go.

 

Does this sound familiar?

 

Weight Gain is something that a lot of women complain about as they enter into their 30's. It can be both frustrating and discouraging. Why do women tend to struggle with their weight at this point in their life?

 

1. Our metabolism slows by 5% each decade, which means 100 less calories burned at 30 and 200 less calories burned at 40 per day. 

 

The fix:

Gradually start decreasing your calories as you age and exercise more frequently. 

Increase fruits and vegetables and try to get the appropriate amount of servings.

Be aware of how much fat you are consuming in your diet. Reduce junk food, go lean with your meat, drink 1% milk versus 2% and whole milk, eat low fat yogurt versus regular, reduce cheese.

 

2. Our muscle mass starts diminishing which decreases our metabolism.

 

The fix:

Start adding weight training as part of your exercise routine.

Don't yo yo diet which can lead to muscle loss.

Don't just focus on cardio, but add in weight training or pilates.

 

You can fight weight gain as you age with a little extra effort and attention spent to your diet and exercise. The important thing is to  know what is going on with your body. Talking with your doctor is a great first step to get their opinion and see what they recommend for you. 

 

References:

Nutrition by Paul Insel, Don Ross, Kimberley McMahon, Melissa Bernstein

 

Friday, April 27, 2012 5:54:00 AM

Veggies That Pack a Punch 

 

Hey Fit Girls! One of the goals of this website is to organize information to make it 1. easier to find 2. make better decisions fast. I put together a chart with different vegetables and what vitamins they contain. These are in high amounts. How about these next time you go to the grocery store? Notice how many vitamin groups Dark Leafy Greens are in (kale,spinach,collard greens, etc.) Enjoy!

 

  

 
A
B6
Thiamin
Riboflavin
Folate
Dark leafy greens
Sweet Potato
Carrots
Butternut squash
Lettuce
Dried Apricots               
Dark leafy greens
Bananas
Potatoes
 


 
Dark leafy greens
Green peas
Lentils
Nuts (almonds/ pecans.


Dark leafy greens
Asparagus
Spinach



 
Dark leafy greens
C
D
E
K
Dark leafy greens
Bell Peppers
Parsley
Kiwi
Broccoli
Oranges
Strawberries
Shitake Mushrooms
Button Mushrooms
 
Dark leafy greens
Broccoli
Spinach
Tomatoes
 
 
Kale
Spinach
Broccoli
Cabbage
Okra
Onions/scallions
Asparagus
Peas
Celery
 
 
 
 
For more information you can visit:

 

 

Thursday, April 19, 2012 9:45:00 AM

I Can't Believe I Ate... 

 

Ever wonder what makes you have certain eating habits or cravings? The answer can be linked to your first exposure to food. 

 

From an early age we can associate food with comfort or discomfort. Being sick and having your mother bring you chicken noodle soup can make your mind associate that as a comfort food or the candy bar runs and junk food your dad used to get you on a road trip can make you crave those chips and candy bar on your own grown-up road trip.

 

The opposite can be true if you have had a bad experience...say you associate pickles with a time you got sick after you ate a pickle or the times your parents made you sit at the table until you ate your cold broccoli. You probably will carry this dislike as a grown up.

 

Knowing this can be really helpful when you are trying to lose weight and have real food struggles. I certainly do when I am having a bad day, week or month and this is when I see myself gain weight if I am not aware of what I am doing. 

 

You are not alone if you crave sweet, salty and fatty foods as most of us do as a society. How much we were exposed as a kid I personally think can train us to eat these foods in excess as an adult.

 

What can you do to change this?

 

1. Write down what your weaknesses are and try to figure out if there is an association of a certain food to a memory as a child.

 

2. Awareness is the first step. Next, remind yourself when you are about to give into temptation that it is a comfort and not a need.

 

3. Make sure you have a back up food if you absolutely needing to eat. Fruit is a great trade out for sweets and veggies like peppers, cucumbers and carrots for more of a savory snack.

 

For us moms out there, now is the time to really make sure we are training our children to eat right. I am taking a second look at how often I give my children sweets and junk food. I try to not give it after a stressful day for them or to cheer them up. It is not that they don't ever get a treat but it is not part of our daily routine and always is after they have eaten the healthy stuff. I have seen real change to my daughter's attitude towards sweets when I explained when yummy treats are appropriate. She has been choosing on her own to eat veggies and fruits over cake and candy. I also tell her that she can have as much fruits and veggies as she wants and that fruit is nature's candy. She gets a kick out of that!

 

*These suggestions do not constitute medical advice and are meant to encourage healthier eating. For more serious situations it is recommended to check with a physician, dietician or counselor. 

 

Have you ever tried figuring out why you eat what you eat? Please share!

 

 

Monday, April 16, 2012 3:29:00 PM