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

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