Remember when you could drop five pounds without batting an eye?
Then you turned 30, and had to work a lot harder to shed those unwanted pounds.
Your 30s are the decade when your metabolism slows, and you may not be as active as you were in your 20s. The stress from careers or family, and many of our bad eating habits hinder our ability to rid ourselves of unwanted pounds easily. Trying to maintain or lose weight can be difficult to manage. Difficult… but not impossible. Here are some tips to help you drop pounds if you are in your 30s:
- Space out your protein intake.
If metabolism in our 20s is like a raging inferno, metabolism in our 30s is more like a comfortable campfire. It’s still burning, but it’s in serious need of wood to keep it going. That wood is protein.
We lose muscle throughout every decade of life. However, the third decade is when it really starts to creep in. Weight-bearing exercises are vitally important, but keeping and building muscle also consists of consuming protein. How we split up our daily food sources could make a difference.
A 2009 study from the University of Texas found when individuals in their mid-30s spaced out protein consumption to slightly less than 30 grams per meal, they built more muscle than when they clumped all their protein needs at the end of the day.
The majority of Americans eat most of their protein at dinner and consume little protein at lunch or breakfast. The study’s authors suggested that instead of eating the majority of your protein at dinner, try shifting some of that protein to other meals throughout the day.
- Back away from the chicken nuggets.