It doesn’t matter whether you have a busy social life, working almost 24 hours a day or taking care of your kids. If working out is not a daily habit it may easily slip your mind. I can totally relate to this. Hi, my name is Marjorie and I tried working out,eating healthy etc. but often I was too tired to work out or too busy with who knows what. Even though I prioritize my health it just wasn’t enough. That is why I started to try different things like trying different sports, eating different diets and trying supplements. I did a thorough research about the different health benefits, food options and try to stay balanced in my busy life.
In this blog I will go over why it is important to work out daily en definitely for women above the age of 35. As from this age your body is changing.
Once I was 35 I started to gain weight. First I thought it is the stress and I am eating snacks instead of the obvious healthy food. Change this habit didn’t make a huge different (and to be honest, living without my snacks, I missed my happy moments;)).
What changes in a women’s body after the age of 35?
It is a combination of hormone changes which results may results in weight gain. The first and obvious one is the Metabolism. Metabolism: Metabolic rate tends to go slower as from the age of 35, making weight management more challenging. Further there are some Hormonal changes within our body. Perimenopause typically begins in the late 30s or early 40s, and due to this change it will decline the estrogen levels in your body. Symptoms you should be aware off: such as hot flashes, mood swings, and changes in menstrual cycles. Than there is the Muscle Mass. Muscle mass may decline, affecting strength and metabolism. To maintain a healthy and strong body strength training becomes essential to maintain muscle mass and overall functional fitness.
These things may occur earlier of later, this of course depends on your genetics and lifestyle. Remember, everybody is unique!
Why is working out important?
Exercising is crucial for women above 35 as it helps maintain bone density, manage weight, reduce the risk of chronic diseases, and improve mood. Additionally, it supports cardiovascular health and can solace the perimenopause symptoms. Regular physical activity contributes to overall well-being and promotes a healthier aging process.
How to boost your weight loss?
Boosting weight loss involves a combination of healthy eating, regular physical activity, and lifestyle adjustments. This sounds drastically when you change this all at once, but if you just change small things in your life and make it a habit it will be much easier to maintain. I provide you with a standard list below and I will write more blogs going into specifics of differents sports, workouts, diets and of course handy tips which were successfull for me.
the Here is just a regular list of things to change are some tips to help you achieve weight loss:
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Balanced Diet: Focus on a balanced and nutritious diet. Include a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats. Avoid excessive consumption of processed foods, sugary drinks, and high-calorie snacks.
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Caloric Deficit: Create a caloric deficit by burning more calories than you consume. This can be achieved through a combination of reduced calorie intake and increased physical activity.
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Hydration: Drink plenty of water throughout the day. Sometimes, thirst can be mistaken for hunger, and staying hydrated can support overall health.
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Regular Exercise: Mainly start doing strength training. This will help you to increase your muscles and with stronger muscles you will burn more calories (even when you are resting, imagine that you are sleeping and your body is burning more calories). Further do also some cardio exercises like walking, hiking or running.
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Sleep Well: Lack of sleep can interfere with weight loss efforts. Aim for 7-9 hours of quality sleep per night to support overall health and weight management.
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Manage Stress: Chronic stress can lead to emotional eating and weight gain. Practice stress-reducing techniques such as meditation, yoga, or deep breathing exercises.
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Limit Sugary Beverages: Cut down on sugary drinks, as they contribute empty calories without providing satiety. Opt for water, herbal teas, or other low-calorie beverages.
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Accountability and Support: Consider working with a nutritionist, fitness trainer, or joining a weight loss group for accountability and support.
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Set Realistic Goals: Establish achievable, realistic weight loss goals. Gradual, sustainable weight loss is more likely to be maintained over time.
Well as I wanted to do all at the same time, I can tell you it will set you up for failure (if your lifestyle is not already similar to the above). I was always only focused on the end result of losing 10 kg as soon as possible. I reached multiple times this goal, but I can tell you as I didn’t incorporated all the new behaviors in my daily lifestyle, I gained again in the months after I reached my goal.
Let me take you along on my weight loss journey it is hard to start, but if you enjoy your journey and appreciate the health benefits it is all worth it!
In my up coming blogs I will describe more about the different sports you can do to lose weight, how to maintain a healthy lifestyle, supplements I use, various tips for exercising.
