If you feel like the scale has gotten stuck since you hit your thirties, don’t worry, you’re not alone. It’s normal to experience a slight drop in your metabolism every year during adulthood. In addition to a sluggish metabolism, women may also find it difficult to eat healthy as they juggle responsibilities at work and at home—this is the real world after all. On top of all that, premenstrual symptoms, which can include fluctuating weight, tend to get worse for women in their late thirties.
But don’t fret yet—all these changes does not mean you should give up on your weight-loss efforts. Here are 11 useful tips to keep the scale steady throughout your thirties.
1. Get clear a picture on why you want to lose weight.
Try to connect with the real reason you want to lose weight. 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.
2. Eat five times a day.
Yes, you heard that right. Eat three meals and two snacks a day, with the snacks limited to fewer than 200 calories each. Choose high-protein bites that will leave you satisfied for two to three hours, such as yogurt, beef jerky, boiled eggs, protein shakes, deli meats, and snack bars low in sugar. And don’t forget to eat breakfast, which has been shown to help boost weight loss .
3. Eat plenty of protein.
Make sure all your meals and snacks have at least 14 grams (g) of protein and 25 g or less of carbs. A good example: one 6-ounce (oz) container of plain, nonfat Greek yogurt has up to 17 g of protein and 6 g of carbohydrates.
4. Watch the convenient snack packs.
These tend to be high in sugar and low in protein, so they don’t fill you up—and some of them have over 100 calories per serving. What they do is these snacks spike insulin, a hormone that builds fat. For example, a 100-calorie pack of mini chocolate chip cookies has 1 g of protein and 8.5 g of sugar. A cup of edamame, on the other hand, packs 17 g of protein and 3 g of sugar for 189 calories. Don’t waste your calories—make them count.
5. Do not clean your kids’ plates.
This was by far the biggest culprit in my weight gain. Like many mothers out there, I don’t like throwing away food, but constantly finishing what’s left on my children’s plates added up over time. So, instead of finishing you kids’ plate, just put it away and give it to them for lunch the next day—helps with less work preparing lunch the next day.
6. Make healthy foods the whole family will love.
Eating healthy isn’t just about you — it’s about keeping your whole family healthy. Plan good-for-you meals that will benefit everyone. Get your kids in on the action by inviting them to plan meals with you.
7. Level up your weight-loss plan with technology.
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. 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.
8. Find friends who also want to lose weight.
Obesity can be “contagious,” (or is it misery loves company?) meaning you could gain weight if you hang out with people who are obese, suggests a study published by the University of Alberta. That’s not to say you should give someone the cold shoulder because of their weight. But keep in mind that your peers have an influence on the choices you make. Surround yourself with friends who enjoy getting active—like the ones who think a 10-mile hike on the weekend would be ultra fun.
9. Make sleep a priority.
If you have a baby or young children at home, you know that getting a good night’s sleep can be a challenge. But logging enough sleep is crucial when it comes to losing weight. Many researchers have time after time concluded that sleep deprivation affect hormones that regulate your appetite, and that can lead to weight gain. To get more shut-eye, keep your bedroom at an even temperature and stick to a regular bedtime routine.
10. Consider getting professional help.
One of the biggest weight loss mistakes that many women make and thus not able to lose weight is that they overcomplicate things. With weight loss, often times, simplicity is best.
If you think you’ll find it hard to change your ways and require more structure and discipline to losing weight, then consider using The 2 Week Diet plan. The 2 Week Diet plan only has a few smart, easy-to-follow guidelines that are most effective for superior results.
The 2 Week Diet plan has produced amazing results for thousands of women, some losing as many as 20 pounds and 4 inches in 14 days, and it does it without millions of rules. See the 2 Week Diet plan now.