Top 7 weight loss tips if you are over 30 years old

7) Don’t deny yourself

One of the key weight loss tips that rings true as you age. If you love cheesecake, rather than say “I will never have another piece of cheesecake again”, instead plan to have half a piece once a week. Portion control is key. Give yourself permission to have a treat once in a while. You’ll be less likely to binge on it later on.

6) Get enough sleep 

This can be a hard one with all the demands on you as a busy parent. Lack of sleep slows your metabolism and increases your appetite. At least 6-8 hours a night is critical to keep the cravings at bay.
weight loss tips sleep


5) Don’t skimp on exercise 

 The older we get the more efficient our bodies get at storing fat. One of the best ways to decrease fat storing is to increase muscle mass instead. You don’t necessarily need to be a bodybuilder. But dedicating at least 3-5 days a week to cardio exercise and strength training will pay off significantly in the long run. It will also help keep chronic diseases like high blood pressure and type 2 diabetes at bay.

4) Eat your higher calorie foods earlier in the day 

Your grandmother was right. “Eat breakfast like a king, lunch like a prince and dinner like a pauper.” This can be a tough one for some since part of being in your twenties are those midnight pizza and burger runs after a night of hanging out. However, if you eat higher calorie foods at night it’s more likely to be stored as fat when you sleep. This mechanism if further exaggerated as you age. Sleeping and not eating at night-time can be a good way to burn calories without much effort if you avoid those midnight feasts. See “Top 7 ways to lose weight if you hate exercise” for more strategies.
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3) Keeps carbs to a minimum 

Exercise is important but, unlike when you were in your 20s, changing your eating habits much more than exercise is the best way to lose weight as you age. As we age our bodies become very efficient at converting carbs to fat. You don’t necessarily need to cut out carbs completely as your body does need some. But learning to make healthy substitutions for carbs in your diet can be the difference between success and failure in your weight loss journey. See “Top 7 ways to substitute carbs in your diet” for more strategies.
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2) Consistency is key 

This one’s arguably the most essential point. Not just for weight loss but for the critical part of keeping that weight off. You can adopt just about any healthy weight loss plan and lose weight. But to keep it off, consistency is key. It is better to exercise for 1 hour daily 3 days a week consistently indefinitely than to exercise 7 days a week for a month and do nothing for 1 month. Consistency can be the difference between a 10 pound weight loss in 2 weeks only to regain 15 pounds later versus successful long-term weight management.



1) Be kind to yourself 

We can be so hard and judgmental on ourselves as our bodies change and transition with age. Don’t be discouraged if your metabolism is not the same as it used to be when you were 21. Embrace the knowledge and experience that comes with age and give yourself credit for all your accomplishments to date. You may never look like you did when you were 21 and this should be ok with you. Self-acceptance will help keep you on track for the long haul. Aging gracefully is not just about looking young all the time but mostly about accepting who you have become wholeheartedly with grace and gratitude. See “Top 7 ways to age gracefully” for more tips.

What weight loss tips work for you? Share your thoughts below!

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