Make sure your weight loss goals are in line with your lifestyle. Lose weight at any age by knowing what could hurt your weight loss progress at different times of your life. We all know a 25 year old and a 55 year old won’t be living the same lifestyle, nor losing weight the same way, so why would they follow a similar plan?
Lose Weight According to Your Age
20s
Even before you workout or change your diet, the biggest reason people this age aren’t losing weight is because of a lack of sleep. No matter if you are busy with work, a social life, or starting a family, this age group is notorious for ‘burning the candle at both ends’ and that lack of sleep is sure to make you hold on to the weight. Treat your body better with a wholesome diet, and giving your body the proper rest it needs, especially if you add an active lifestyle into the mix.
What’s an “active lifestyle”? Well, according to Oprah.com, you should be doing this type of routine in your 20s: 30 minutes of weight training followed by 30 minutes of cardio 3x a week, plus 45 to 60 minutes of straight cardio 3x a week. One day of rest.
30s
As your metabolism begins to slow down, it may be time to start cutting calories from your diet. Of course, your activity level should always be taken into account with your own personal daily caloric needs, however, if you feel like you just can’t eat all of the same foods you used to without worrying about the added pounds, it could be because your metabolism is not what it used to be.
Oprah.com suggestion: One hour of circuit training (cardio and resistance) 4x a week, plus at least one day of cardio for 45 to 60 minutes at a high intensity. Take one day off.
40s
As if our body’s weren’t confusing us enough, your metabolism might be slowing down, and now your hormones are causing you to feel hungrier. During this time, it’s important to gain control of what you eat and moderate your cravings. Swap out snacks for high fiber ones that will keep you fuller longer.
This is where things get really interesting: In Your 40s: One hour of weight training 3 days a week if you do your whole body at once (4 days for half an hour if you split it up), plus 45 minutes of cardio five days a week (it’s more than in the 20s and 30s but with less impact and intensity). Take one day off.
50+
Before you disregard weight training, implementing weight training based on your ability level is a great way to lose weight, as your body loses muscle mass. Because muscle burns more calories than fat, it is important to build muscle with strength training to increase your metabolism and help you burn calories throughout the day.
Don’t let aches and pains stop you from hitting the gym! That should be the reason you do! 50+: 4 to 6 cardio sessions a week, 20 to 40 minutes each, with an intensity that lets you answer a simple question but not chat, plus half an hour of weight training twice a week, 8 to 12 repetitions of each exercise, or 15 to 20 using lighter weights. Always stretch afterward.
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