Once you hit your mid-thirties don’t expect the diet tricks you used to use in high school to work. They won’t. Biologically speaking once you hit middle age your hormones, your dietary needs and body composition change. If you want to keep your weight at a healthy level then you must develop a certain lifestyle that will counteract the biological changes. Here are a few things you need to know about losing weight once you’re middle-aged.
1. Cardiovascular Exercises Are Not Enough To Lose Weight
Many people who have trouble losing weight have an exercise regime that focuses on aerobic, biking and running. While physicians confirm that cardiovascular exercises can definitely be a significant part of any healthy, active lifestyle, they don’t build up lean muscle mass. Cardiovascular exercises may be great for fighting fatigue, heart health, promoting better sleep, and reducing stress but they don't just burn fat but also muscle which compromises your metabolism even more.
Strength training or working out with weights is the best exercise for weight loss. This does more than prevent muscle loss it also speeds up the metabolism and will replace your body fat with muscle. It also lowers your blood pressure and gives you a sharper memory and stronger bones. Additionally, it reduces your risk of cancer, heart disease and even type 2 diabetes. If you are new to weight training it is best, to begin with light hand weights and only a few repetitions. Start with half an hour twice a week increasing the intensity and weight over time.
2. Lean Protein Sources Are Important
Reducing your caloric intake alone is not an effective way to lose weight. You also need to choose the correct types of calories. Sources of lean protein like eggs, fish, lean meats, and tofu keep muscle mass intact, make us feel full longer and even keep our blood sugar steady which serves to prevent highs and lows in our energy levels which can cause us to overeat.
Plan meals around the above-mentioned protein sources. Add small quantities of whole grains and fresh produce to build healthy, balanced meals. Eliminate empty calories like added sugars, white bread, and white pasta.
3. Your Metabolism Starts to Slow Down In Your 30s
If you have passed age 30 and you are still eating the same quantity of food you ate a decade ago then you are taking in way too many calories. Sometime in your 30s you actually lose almost one percent of your lean muscle mass on a yearly basis. It’s a natural process known as sarcopenia.
Sarcopenia accelerates once you hit your 40s. This is important because the amount of your lean muscle mass impacts the speed of your metabolism since muscle burns more calories than fat does. It’s very important to make wise, healthy food choices that will fill you up on fewer calories and to take part in activities that will build up and maintain your muscle mass.
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