People often ask me how I’ve maintained a lean physique in my forties, even after having three children. Some suggest that I live at the gym or use magic pills, but in reality, it’s all about the habits I’ve developed over time.
The key is to avoid extremes and aim for balance. I don’t deprive myself of the things I enjoy, such as the occasional glass of wine, but I also don’t overindulge in desserts or have binge nights. Balance is the key to success.
By enjoying life’s pleasures in moderation, I’m able to maintain a healthy weight. If you’re trying to lose weight, here are some additional tips to help you balance your lifestyle and reach your goals. Good luck!
1. Keep your stress levels down
Stress is a sneaky culprit when it comes to weight gain. Feeling stressed may cause you to crave unhealthy foods like sweets, carbohydrates, and fats even when you aren’t actually hungry, according to a study published in Physiology & Behavior.
2. Avoid starchy noodles
Try skipping refined carbohydrates like white pastas and breads that are stripped of important nutrients and minerals like fiber. Instead, try delicious zucchini linguine with meatballs or spaghetti squash.
3. Get your steps in
It’s important to make sure you get your body moving every day, not only for weight loss, but also for your health. Walking about 10,000 steps a day reduces your risk of coronary heart disease, certain cancers, diabetes, and high blood pressure.
4. Don’t skip meals
Unless you’re deliberately fasting, don’t skip meals. When you get too hungry, you’re less likely to make healthy choices. According to the NHS, skipping meals can result in fatigue from lack of essential nutrients, and you may be more likely to snack on high-fat and high-sugar foods, which could result in weight gain.
5. Make it a lifestyle
To lose weight for good, avoid dieting or unhealthy habits you practiced in the past. Fad diets are temporary, restrictive, and can limit your nutritional intake, which can leave you feeling hungry and deprived, according to researchers at UCLA.
6. Shop on a full stomach
void grocery shopping when you’re hungry. You’re likely to make impulse purchases that could lead to weight gain. Research has shown that hungry shoppers purchased six high-calorie items in comparison to four purchased by those who were full.
7. Eat enough calories
Eating too little can be extremely dangerous for your body. Having a Body Mass Index (BMI) of under 18.5 can lead to malnutrition, osteoporosis, developmental problems, a weakened immune system, anemia, and chronic fatigue. The average woman needs about 2000 calories per day to maintain her weight and about 1500 calories to lose one pound of weight per week, though you should consult with your healthcare provider to see what’s best for you.
8. Cut down, not out
Trim portions of food instead of removing entire categories (carbs, fats, etc.). The Dietary Guidelines for Americans recommends for adults 18 and older to eat 45-65% carbohydrates, 20-35% fat, and 10-35% protein for a 1,500-2,000 calorie diet.
9. Get active
For a fit and toned figure, dieting alone isn’t enough. You also need to exercise. The American Heart Association recommends 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous aerobic activity per week. If you break it down into a per day basis, it’s really 30 minutes a day or exercise – that’s all!
10. Have breakfast
Skipping breakfast may lead to weight gain. Research has indicated that adolescents and children who declined breakfast had higher BMIs and waist circumferences than those who ate breakfast regularly.