Are you over 30? Then you’ll love today’s guest post by blogger, Sashka!
It is easy for women over 30 to gain weight because of additional family responsibilities that crop up and the hormonal changes that take place in the body. Middle-aged women are more at risk for developing heart disease. To prevent further increase of health risks, it is important that women maintain a healthy body weight when they reach their 30s. To shed weight effectively, a woman has to make a two-pronged approach: eat healthy and regularly exercise her body.
Extra pounds can be shed by a woman above 30 when the expenditure of calories exceeds its intake. The important factors that determine the number of calories that are burned are the physical activity and the woman’s resting metabolism. What the woman consumes (both food and drink) singularly determines her calorie intake. With family and work responsibilities, women over 30 find it challenging to incorporate regular exercise and maintain healthy eating habits. But there are some creative and easy solutions for losing weight.
Body Changes after 30
As the body gets older, it is natural for the metabolism to slow down. The result is fewer calories burned during all times of the day. Therefore, by maintaining the same level of activity and consuming nearly the same number of calories, weight will increase. For women over 30, metabolism slows down and because they’ve had children in the recent past, the hormonal changes tend to slow down the metabolism even further. It happens to women who are not mothers as well, so all the rules apply to them too.
Exercise is very important for women over 30 who want to lose weight or just stay in shape. Exercise is advantageous because it burns a great number of calories and also increases the body’s resting metabolism. A woman of over 30 should perform a cardiovascular workout session lasting for 30 to 60 minutes almost daily. Recommended cardiovascular sessions include running, swimming, biking and jumping rope, among others. Weight training is also very important for women over 30. The decrease in muscle mass in women over 30 is partly the reason for the slower metabolism. If lean muscle mass is increased, resting metabolism also increases. Still, exercising three times a week is enough if combined with healthy eating.
Food and nutrition habits have a direct bearing on weight loss. Consumption of calorie-dense foods decrease the effectiveness of the workouts as the calorific deficit in order to lose weight is not achieved. To lose weight successfully, it is important to monitor the total the calories that you intake through food and drinks on a daily basis. Using an online calculator, the calories required to maintain your current weight can be determined. To lose weight, subtract 500 from the total number of calories to get the required calorie intake per day that would help you to lose weight.
It is easier to lose weight for women over 30 if the meals and snack routines are planned in advance. It is easy to settle for convenient options that are rich in calories when busy schedules are something we cope with everyday. But, if all the meals are planned well in advance, it is easier to keep the weight gain under check. For women over 30 it is recommended that they snack on healthy food once in every three or four hours rather than have large meals. The former will keep the metabolism rate elevated at all times.
Additional Tips On Exercise
The metabolism rate can be increased by taking a short and brisk 15-minute walk in a day. Try to incorporate this habit while at work so that you get enough time back at home. While at home, you can make the workout a fun and fruitful activity by including children in your exercise sessions.
About the Author
Sashka is a nature lover and part time blogger. She is living a healthy lifestyle and healthy eating is her top priority. This post was inspired by ideas and tips on easy and effective weight loss tips for women over thirty.
Do you have any weight loss tips for women over 30?