Losing weight when you are 30 plus is a lot different than losing weight in your teens and 20’s. Dare I say it was a lot easier back then!?
There was not much responsibility. We may have been stressed with boys and looking cute, but now we are stressed with jobs, kids, and picky eaters. Just “stressed” in General!
And what does stress lead too?
Or any other bad habit (fill in the blank).
Barrier #1 to losing weight at age 30 plus.
Stress influenced eating or emotional eating.
This includes eating when you are sad, bored (seldom the case), eating what your kids’ recommend, eating after a stressful day at work, or eating just because the clock says its time to eat.
I say when it comes to any of the scenarios mentioned above, you should stop and take a second to consider; is this what I should be doing, or is there something else that better serves me?
What am I feeling?
How am I trying to cope with this emotion?
Making choices out of habit or how you are feeling at the time will not change the circumstance. Listen to your body and take notice of your body’s hunger cues during this time.
Barrier #2 when it comes to losing weight in your 30’s.
Not Strength Training.
Muscle mass decreases as we age. Having increased muscle mass helps you burn more calories even when you are at rest.
I love cardio, but I am here to tell you strength training is equally as important.
“In a study published in The Journal of Strength and Conditioning Research, women who completed an hour-long strength-training workout burned an average of 100 more calories in the 24 hours afterward than those who skipped the weights. The more muscle owned, the more fat burned” – Shape.com
More muscle mass = greater fat loss.
So don’t disregard the benefits of strength training when it comes to increasing fat loss
Weight loss at 30 plus Barrier # 3
As busy adults age 30 and over, there is a good chance most days of the week you may be strapped for time. Commuting to and from work, taking the kids to extracurricular activities, doing their homework, running errands during your quote-unquote free time.
This makes us more likely to eat Whatever- Whenever.
Weekly meal planning keeps you prepared for those food emergencies. When you don’t know what to eat but only know you should eat something NOW!
Prepare your meals a few days in advance. That way, it leaves the guesswork out of it. If your diet is different from your families, then you will want to have meals prepared in advance so that you are not tempted to eat whatever is lying around. ( not to be taken literally)
We are more likely to overeat or simply eat the wrong foods if we do not prepare our meals ahead of time.
Added Bonus- adults 30 and over.
Thinking we are supermen and women can be another barrier to weight loss at this age.
We can do all the things with no help needed; we are disciplined individuals and able to reach all goals without much effort.
I wrote that statement in an affirmation tone so that we can tell ourselves that daily and truly believe it.
If you have those days when you struggle to keep the faith, I invite you to join my community and private facebook group. Weight Loss and Mindset- with Denia Royster.
I look forward to connecting with you in my private group or learn more about me and my 90-day one-on-one coaching offer here.