How to lose weight at 30 and above

I am probably one of the few lucky people who eat a lot yet do not gain weight. I am 24 years old, a mother of one, and weight 102 pounds. I did gained weight when I got pregnant but I easily shed it off after a few months of giving birth. My mom told me she was just like me when she was my age, and that she started gaining weight when she reached 30. I was so scared because aside from the fact that you can’t wear everything you want when you are fat, it also pose risk on one’s health. If the above sounds familiar to you then relax, get a glass of water and learn how to lose weight for people in their 30’s  and above.

It is true that the metabolism slows down as people gets older. This is because the aging process doubles the proportion of one’s body that is made up of fat and decreases muscle mass. Since fat burns fewer calories compared to muscles, the metabolism slows down causing more calories to be stored in the body as fat deposits. Though it is physiologically normal to gain weight at 30 and above, you can still do something about it. If you make the commitment to yourself “I want to lose weight” then there are ways to reverse the situation.

Live an active life

Studies show that people tend to live a sedentary lifestyle as they grow older. Though you may feel some aches and pains here and there, it should not stop you from getting those muscles to work. Heading out to the gym can greatly help in keeping one’s body slender and healthy despite of age. If you find workouts boring and tiring, it is a good idea to bring along a friend or enroll in special classes that interest you; men usually prefer boxing, mixed martial arts, and basketball while women likes dancing, yoga, and step aerobics.  It is important to engage in activities that are not only good-calorie burners but will allow you to have some fun as well.

Lower calorie intake

The body needs calories from food for energy as it needs air for oxygen. As a person gets old, his body needs fewer calories because of decreased muscle mass and decreased activity level. This means, if you continue eating the same amount of calories, you will definitely gain weight because your body has a decreased calorie requirement for you age. For example, an average woman at the age of 20 needs 2205 calories/day; when she gets at the age of 25, her calorie requirement will decrease to 2168 calories/day, and by the time she gets to 30 she only needs 2095 calories/day and this will continually decrease as the person gets older. In every 3,500 excess calories you take in, you are adding a pound to your weight. Lowering one’s calorie intake to the amount that is just enough to how much your body needs will help in managing weight at the age of 30 and above.

Get adequate and quality sleep

Sleeping and losing weight are not commonly written in the same sentence, but do you know that sleep can actually contribute to weight loss and weight gain? This is all because of the hormones Leptin and Ghelin. Leptin is the appetite- suppressing hormone which is produced by the white adipose tissues, it then travels to the brain through the blood and tells the receptors in the hypothalamus, the satiety center of the brain, that your body is full, thus you do not feel the sensation of hunger. Ghelin, on other hand is the opposite of Leptin, it is the appetite- stimulating hormone that is produced by the cells of the stomach and the pancreas and also travels to the brain through the bloodstream and tells the hypothalamus that you body needs food, thus making you feel hungry.

Physiologically, Lack of sleep decreases the body’s Leptin level thus you do not feel satisfied with what you eat causing you to eat more. Also, not having enough sleep increases your Ghelin level thus sending a hunger- message to your brain causing you to eat.

Some physical changes caused by aging like the wrinkling of the skin and the growth of gray hair are inevitable, however gaining weight at 30 and above is something that anyone can manage. Losing weight may be harder as one gets older but if you work hard in managing your calories, losing weight is not impossible. Be inspired by Dwayne “The Rock” Johnson who is 38 years old, Ashton Kutcher who is 32, Penelope Cruz who is 36 and the sexy Angelina Jolie who is 35 years old.

How to lose weight – the basic rules

Unlike other illnesses, fighting obesity would require much more than surgery and medications. You would need to do major lifestyle changes including diet and exercise. But before doing so, it would be beneficial to know some basic weight loss facts so you will be on the right tract on your journey to losing weight.

Am I Underweight, Normal, or Obese?

Body Mass Index (BMI)

BMI is a ratio based on body weight and height. It is highly correlated with body fat, but increased lean body mass or a large body frame can also increase BMI.

The ideal BMI is 24, Individuals who have a BMI below 24 or who are 80% or less of their desirable body weight for height are at risk for problems associated with poor nutritional status. Those who have a BMI of 25 to 29 are considered overweight; those with BMI of 30 to 39 are considered obese; those who have BMI of 40 and above are considered extremely obese.

To calculate your BMI, simply divide your weight in kilograms by the square of your height in meters (metric method) or divide your weight in pounds times 703 by the square of your height in inches (imperial method).

BMI = ( lbs/inches² ) (weight in pounds * 703 ) ———————————— height in inches²

BMI = ( kg/m² ) weight in kilograms ———————————— height in meters²

In addition to the calculation of BMI, waist circumference measurement is particularly useful for people who are categorized as normal or overweight. To measure the waist circumference, a tape measure is placed in a horizontal plane around the abdomen; men who have waist circumferences greater than 40 inches and women who have waist circumferences greater than 35 inches have excess abdominal fat.

Why some people lose weight faster?

Basal Metabolic Rate (BMR) represents energy needed to maintain essential physiological functions, such as respiration, circulation, and muscle tone. This means that even when a person is at complete rest both physically and mentally, he/she still burns calories because the body needs energy to perform these functions. However, relying in the calories burned through BMR alone will not help you lose weight. It is simply a determinant of why some people lose weight faster than others.

Men: 66 + (13.7 x Weigh in Kilograms) + (5 x Height in centimeter) – (6.8 x Age in years) = BMR

Women: 665 + (9.6 x Weigh in Kilograms) + (1.8 x Height in centimeter) – (4.7 x Age in years) = BMR

How many calories should I consume daily in order to lose weight?

Health buffs are very careful with the amount of calories they take in daily. Some even treat calories as something that is bad for the body and that should be avoided. Calories are actually essential to one’s body because the calories that we get from the food we eat are converted by the body to produce energy for us to be able to do our activities of daily living. Calories become bad for the body when the person takes in too much while living a sedentary lifestyle. If the person is less active, the calories will not be used but instead it will be stored in the body as fat deposits. Whenever we eat 3,500 calories more than what our body needs, we get to gain one pound. If we burn 3,500 calories more than what we eat, we lose a pound. To calculate your daily calorie needs, you may use the Harris-Benedict Equation.

Little to no exercise	BMR x 1.2
Light exercise (1-3 days per week)	BMR x 1.375
Moderate exercise (3-5 days per week)	BMR x 1.55
Heavy exercise (6-7 days per week)	BMR x 1.725
Very heavy exercise (twice per day, extra heavy workouts)	BMR x 1.9

For example if your BMR is 2000 and you do not do any regular exercise then you need 2000 X 1.2 = 2400 calories.

According to the data given by the United States Department of Health and Human Services, two in five Americans are 20% or more over their ideal body weight. People who are overweight or obese are at higher risk for health complications, such as cardiovascular disease, diabetes, and bronchitis. Also, they could suffer from impaired body image, depression, and low self- esteem.

Because of this, the US Department of Health and Human Services has organized campaigns and programs to fight obesity like “We Can!” a national childhood obesity program. Even with these programs, the best person who can help you is yourself, if you want to live a longer and happier life, do take care of your health and lose that excess weight TODAY! Some resources to help you get started:

How to lose weight fast
I want to lose weight
How to lose weight in 2 weeks
Best way to lose weight

How do celebrities lose weight?

Ever wonder how celebrities acquire beautiful bodies even if some of them previously do not have them? Let’s face it; losing weight is no overnight magic. Even celebrities have to spend weeks for it, and you have to undergo the process too to acquire the figure you want. Here are some of the secrets celebrities used in losing weight that are actually healthy and effective.

Eat less but eat healthy. This doesn’t mean that you have to stop eating and go hungry. You’ll just end up 180° from your goal to shape up. Severe fasting can lead your body to decrease its metabolic rate but increase its ability to store fats. It also results to easy fatigability and excessive cravings which are not healthy. While celebrities go on diets; there are many types of diets adhered by different Hollywood stars but the principle behind all of them is that your intake of calories is less than the amount you expend everyday but never starving yourself.

Drink up. Drinking water doesn’t only make you feel less hungry; it also refreshes your body by flushing out impurities, aiding your digestion and speeding up your metabolism. Moreover, it doesn’t give you the extra calories found in sodas, and coffee.

Be more active – exercise! Have you ever seen pictures of celebrities jogging, or walking their dogs or doing special work-out trainings? This is their method of being more active to burn up the calories before they turn into flabby fats. Moreover, exercise makes you feel good about yourself. With exercise, your body is stimulated to release endorphins which make you happy thus decreasing instances for you to sulk and binge over life’s stressors.

Do behavior therapy. While you slowly unfold the secrets of celebrity weight loss, you’d also learn that they get rid of their bad habits (e.g. smoking, abusing drugs, being alcoholic , etc.) by supplanting them with good ones (e.g. having proper diet, doing exercises, building better coping skills, going on vacations, etc.). This is because they know that losing weight effectively and healthily just isn’t complete without a total behavior therapy, and which is why you need to know their last but most important secret of all…

Have the will to do it. Celebrities are very determined to lose weight because it is part of their job. Along the way, they influence people to emulate them. That’s why you’re reading this article; because they look good to you and you want look good too. You want to know their methods and you want to try them for yourself. But you have to have their will too. This will propel you to do what it takes to lose weight and feel that celebrity feeling of looking gorgeous like they do.

If you think about these secrets, they are doable. That is why celebrities practicing these have high success rates of losing and maintaining weight. So if they can do it, why can’t you?

Do you really want to lose weight?

One of the questions you really need to ask yourself before getting into the weight loss journey is whether you really want to lose weight. A definite and sincere answer to this question will save you a lot of time, money and frustration. People have a lot reasons to wish that they can lose weight but as soon as they find the first obstacle they forget everything and quit. If you are certain as to why you need to lose weight and you convince yourself that you really want to do it then everything else will be easier.

What it happens many times is that people are worried about their weight loss problem but they are too bored to do something about it. They believe that they will never make it and they are reluctant to take the first step. This is until they find out that one of their friends managed to lose those extra pounds or until they see those super fit models advertising fitness equipment on night TV. This is the point where they start thinking “I want to lose weight” and some of them may even pick up the phone and buy a piece of exercise equipment believing that in a few weeks time they will become thin and fit and look like those models. Unfortunately the majority of these cases fail because there are no miracles when it comes to losing weight. No exercise equipment, weight loss pill or diet can help you lose weight fast and without effort. If you really want to lose weight then you have to do something more than watching fitness equipment on TV or wishing that you could lose weight; you need to get into action, work hard and then enjoy your new self.

Above any diet or exercise routine the most important factor that will help you lose weight is your determination to lose pounds and feel better. The power of your inner self is the driving force behind your efforts and the more motivation you have the easier will be the process. You need to convince yourself that being overweight is a situation that has to stop and that the only way to stop it is by working hard towards achieving your goals. It is very important that you have a plan to follow and equally important that you have inspiration sources to keep you motivated until the end.

The plan will help you measure your progress and take corrective actions and the inspiration sources will help you bypass the many obstacles and failures that will come your way. In your plan set clear milestones and think about the tools you will use to meet those targets. Think about the diet to follow and how you plan to workout (frequency, duration, type of exercise) and also about your ultimate goal i.e. how many pounds you want to lose at the end. For inspiration think about people who can support you (family, friends) or other ways to get emotional support. Visualize yourself at the end of the process and try to imagine how great you will feel. Every time you find a difficulty do not get discouraged but consider this as an opportunity to try harder for faster results.

Weight loss is not that hard if you approach it correctly. All it takes is a step-by-step approach, patience and internal power. Thousands of people have to deal with this problem everyday and hundreds of people are able to find a solution. With a bit of self confidence you can be one of them.

Order take away and lose weight

Many people have the misconception that take away food and weight loss are two contradictive terms. This is because over time take away food is referred to as junk food and because many weight loss experts used to advice people to stay away from such food. Maybe this was the case a number of years back where take away restaurants in general did not pay special attention on how to prepare food that is calorie friendly. This situation has changed and there are many different types of take away food that can satisfy your hunger in style and help you lose weight at the same time. Of course not all take away food satisfies these criteria but with a little bit of research you can achieve both taste and weight loss. Let’s see below some ideas to spicy up your mind before your next takeaway order.

Spicy Food: Spicy food can help you lose weight. This is because spicy food increases your metabolism which is turn helps your body burn more calories. When you eat spices your body temperature is increased as well as your heart rate. Your blood circulation becomes faster and this situation stimulates the break down of fat cells. There are many types of spicy dishes in Japanese, Indian and Chinese food that have great taste and are also good for weight loss.

Pizza: Pizza is a delicious food and a perfect idea for lunch or dinner. If you are on a weight loss diet then you need to ensure that your pizza slices do not include meat such as pepperoni or sausage. Instead prefer eating pizza slices with vegetables (mushrooms, olives, peppers) and light cheese.

Chicken: All take away restaurants have chicken in their menus. Chicken is among the healthiest meat to eat and does not add a lot of calories to your diet. Whenever possible prefer chicken or turkey over red meat (beef and pork).

Fish: Fish is healthy, tasty and calorie friendly. By eating fish twice a week you increase your chances of losing weight or maintaining your normal weight. Many restaurants have added various fish dishes on their takeaway menus and do not forget that the popular tuna salad is even a better choice.

Salads: Salads are also a great way to eat healthy when you order take away. Almost all salads are good for your weight loss provided that you avoid mayonnaise and other salad dressings.

Burgers: Burgers do not necessarily have to be made with meat. There are many other types of burger that taste good and have fewer calories than beef or ham burgers. For example you may want to try: vegetable burgers, fish burgers, chicken burgers, imitation meat burgers).

Whatever food you eat, either homemade or takeaway, you can still stay within your weight loss goals provided that you avoid exaggerations. Eat a reasonable size food portion and try to spend the extra energy acquired on exercise and physical activities. Stop blaming take away food about your extra weight and get serious about your weight loss efforts.

How To Lose Weight Naturally – Salads For Multiple Meals

It’s no secret that eating healthly is a major part of losing weight. The problem is that many people think that healthy food is boring and uninteresting to eat. For this reason it’s difficult to imagine having salads for multiple meals throughout the day. There are ways you can liven up a salad to make it more interesting though. This article will give you a few different ideas for tasty salads that can be used to lose weight.

Firstly, you need to understand what constitutes a salad. Usually when making a salad for a meal you should start with some greens. Generally green vegetables aren’t high in calories and hence you can eat as much as you want of them without worrying about putting on weight. Greens include lettuce or spinach. Without a large amount of greens a salad can be unsatisfying when it comes to portion sizes.

Other vegetables should be included in the salad although more sparingly than greens. You could also include fruit and a small amount of meat – be careful to avoid fried meats though as these are high in calories. Nuts are also commonly used in a salad.

Chicken Caesar Salad

This is one of the most popular salads available and is great if you want to lose weight whilst eating tasty food. To cook the chicken Caesar salad you need a small amount of ciabatta bread, some chicken, garlic, parmesan cheese and lettuce. The amount of each ingredient is up to you although you shouldn’t put in too much chicken whilst trying to lose weight.

Salad Nicoise

The salad Nicoise is made using tuna rather than chicken and hence has a different flavour. As with any sort of salad you need to ensure that you keep the high calorie content to a minimum. There are only a few different ingredients included within a salad Nicoise – mainly tuna, greens and olives.

Chicken and Grape Salad

Using chicken and grapes together might seem like a strange idea but can create a tasty and different dish. The amount of chicken you use will affect how healthy it is so make sure you keep it to a minimum. You shouldn’t try to cut all meat out of your diet though – a balanced diet is key.

Creating Your Own

Now that you’ve seen a few examples of how to make a salad interesting you should start trying to make your own. The more variation you can add to your diet the easier you’ll find it to keep your diet going for a long period of time. Just be careful not to add huge amounts of unhealthy sauces to a salad as this can ruin the meal from a health point of view.

For example, you could make a salad using a variety of different nuts in order to give the meal a greater taste without increasing the number of calories dramatically. You should try to include foods that have a range of different properties such as antioxidants, fibre and other beneficial substances. This will help you to have a balanced diet which is important for health whilst at the same time reducing the number of calories you take on board.

The great thing about salads is that they can be changed to suit any kind of diet and situation. The fact that the majority of a salad is made from greens means that unless you put too much sauce or meat into the mix it’ll nearly always be a healthier option than some of the alternatives. You still need to be careful to choose low calorie ingredients though.

You can also read about 10 other ways on how to lose weight naturally

Want To Lose Weight? Try These Foods That Increase Metabolism

Losing weight can be hard work. Not only do you have to cut out all your favourite foods but you also need to increase the amount of exercise you do on a regular basis. What many people don’t realise is that there are some foods which can increase your body’s metabolism. This will help you to burn calories faster and with less effort. While increasing your metabolism won’t make you lose weight automatically it can certainly help! Here are some of the most common foods and drinks used to increase the body’s metabolic rate.

Apples

Research has shown that people who eat an apple a day are likely to lose more weight than those who don’t. Whether this is because the body’s metabolism is increased when you eat an apple or just because healthier people tend to eat more fruit is not yet known. It certainly can’t hurt to eat apples though – especially if you use them to replace unhealthy snacks.

Yogurt

The reason yogurt is such a useful substance when you’re trying to lose weight is that it requires quite a lot of energy to be broken down. This is because yogurt contains a large amount of protein. For this reason your body has to work hard when you consume it which helps to increase your metabolism. Of course, it’s important to make sure you only eat low-fat yogurt otherwise it could have the opposite effect!

Green Tea

Green tea is probably the most common substance used to increase the body’s metabolism. There are many studies which seem to show that a green tea each and every day can work wonders for various different parts of the body including metabolic rate. The great thing about Green Tea is that it’s enjoyable to drink and can still help you lose weight. It’s also thought that Green Tea may reduce your chance of getting certain types of cancer.

Coffee

Some people are under the impression that coffee is a “magic pill” for losing weight but that isn’t the case. Although caffeine can give your body’s metabolism a helpful boost it can cause many negative side effects too. For this reason you shouldn’t consume more than one or two cups a day. If you start to have trouble sleeping then caffeine is likely to be the problem and you may have to cut it out your diet. The same can be said if you find you’re more irritable than usual.

Turkey

It’s often assumed that healthy foods must be dairy , fruits or vegetables but turkey can also increase your body’s metabolism. This is because it’s high in protein which requires a certain amount of calories to break down.

There are many other foods you can use to lose weight. For example, some foods might not increase your body’s metabolism but may reduce your appetite. If you can systematically replace all unhealthy foods with foods that help to burn more fat then you’ll find it much easier to lose weight quickly. On the other hand, you need to be careful not to overeat which can cause additional problems.

Finally, you should always make sure you eat a balanced, healthy breakfast every day. Failure to do so can seriously hamper your efforts to lose weight. Overnight the body’s metabolism will gradually slow down because of the lack of food intake. A reasonable sized breakfast can help to increase your metabolic rate again. On the same note, it’s often a good idea to split your meals up into smaller portions throughout the day in order to balance your body’s metabolism and force it to keep going at a steady rate.

I Want To Lose Weight Where Do I Start

If you’ve decided that you need to lose weight – be it for aesthetic or health reasons – it’s often difficult to know where to begin. There are so many different techniques, methods and diets to try that it’s almost impossible to make an informed decision. Luckily, weight loss usually comes down to a few important rules and these are where you should start. This article will take you through the most basic rules of all – reducing your calorie intake and increasing the amount of exercise you do.

Although it isn’t fashionable to say that weight loss is just about creating a deficit in the number of calories your body uses, in reality that’s all that really matters. For that reason if you’re beginning to lose weight you need to work out how many calories you consume on an average day. It can be quite shocking to discover how much you’re eating which is why it’s always useful to make a note of everything you eat over a certain period. Once you have a benchmark you can then work on reducing your average intake.

This is important because many people assume that they have to crash diet in order to lose weight. Fortunately, this simply isn’t true and trying to eat as little as possible can actually damage your health and chances of losing weight in the long run. For example, if you suddenly stop eating then you may lose weight but your body’s metabolism will also have decreased. This means when you go back to eating normally you’ll put on weight much faster. Another problem is that a crash diet is very difficult to keep up for any length of time.

Exercise is the other piece of the weight loss puzzle. If you’ve never been interested in sports then increasing the amount of exercise you do can seem daunting. You might imagine that the local gym is full of slim, fit people and be embarrassed to visit. The truth is that to lose weight you need to start exercising as much as possible. Some experts estimate that you need to perform cardiovascular exercise for around 250 minutes a week in order to lose weight which is a lot more than many people do in a month.

It’s important not to think you have to reach this goal straight away though. Start by setting yourself smaller targets and work up to 250 minutes a week. This will increase your confidence as you can see gains in your fitness. If going to the gym doesn’t excite you then consider going swimming, joining a dance group or taking up a new sport. Jogging is also great for weight loss although you need to be careful not to increase your mileage immediately.

Hopefully this article has given you a few ideas for getting started with weight loss. It’s vital that you come up with a plan – both for diet and exercise – that you can stick to for an extended period. The most common mistake people make when trying to lose weight is not creating a balanced diet which means it’s difficult to be consistent. Yo-yo dieting (where someone loses weight, puts it back on and then loses it again) is not only frustrating but could also potentially damage your health and hence should be avoided at all costs.

In summary, to start losing weight you should work out your daily calorie intake and then decide how to reduce it by at least 20% – potentially more if required. You should then increase the amount of exercise you do in a way that’s fun, enjoyable and sustainable.

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