How To Lose Weight After 35 Naturally (WEIGHT LOSS OVER 35!)

As a weight loss coach and certified strength and conditioning specialist, I have worked with individuals primarily over the age of 35 for 20 years. To lose weight, you must create a calorie deficit in a sustainable way that fits into your daily routine. In this video, I will discuss specific tips for losing weight over 35, starting with the importance of incorporating protein into every meal. Protein helps build and maintain muscle, which is crucial as you age. Additionally, including protein in your meals can reduce cravings and make it easier to maintain a calorie deficit. Check out my other videos for more tips on dealing with cravings and achieving weight loss. Remember, over-consuming high calorie foods will lead to weight gain, so reducing cravings is key.

Eating less can lead to weight loss. In addition, consuming protein can crowd out high-calorie and less beneficial foods. Starting a meal with protein, such as chicken, fish, or lean beef, can help to limit the intake of other items. Eating slowly and paying attention to signals of fullness can also prevent overeating. Managing stress is another important factor. It is essential to acknowledge and cope with stress, rather than denying or ignoring it. Stress can manifest in different ways and may be caused by various factors, such as caring for young children or elderly parents, or career demands.

Focusing on nutrition is crucial for weight loss, but it can be difficult to manage. Stress often leads to overeating, with high-calorie foods being the go-to choice. My personal favorites are ice cream and chocolate. It's important to be aware of stress-induced eating habits and find alternative behaviors to cope with stress. Resistance training is essential for building and maintaining muscle mass, which is more metabolically active than fat. Losing muscle mass is common after 35, but resistance training can help prevent it. The more muscle you have, the more active tissue you have, making it easier to maintain a healthy weight and engage in physical activity.

Increasing your energy levels can lead to a natural increase in calorie expenditure. Clients who have lost significant weight often report feeling less tired and more active, making physical activity feel less daunting. Studies have shown that increasing your physical activity throughout the day can significantly increase your overall calorie burn. Many people overlook the importance of incidental movements, such as standing or walking, and instead focus solely on planned workouts. However, incorporating more movement into your daily routine can make a big difference in your weight loss journey. As we age, it can become more difficult to stay active, so it's important to make a conscious effort to move more. By establishing a routine and gradually increasing your activity levels, you can make progress in achieving your weight loss goals.

Increase your daily movement by walking during lunchtime, after dinner, or any other available time. Adequate fiber intake is crucial, especially as we age and our digestive health declines. This decline can lead to bloating, constipation, or heartburn due to decreased production of digestive enzymes and acid in the stomach. Consuming 38 grams of fiber for men and 25 grams for women is essential for weight loss. Vegetables and berries are excellent sources of fiber and low in calories, promoting feelings of fullness. If you're over 35 and looking to lose weight, incorporating fibrous foods into your diet can naturally reduce calorie intake. This not only leads to fewer calories consumed at the time but also decreases calorie intake later on. Regardless of age, creating a calorie deficit and implementing lifestyle-appropriate strategies are key components of weight loss.

As one ages, the same plan must still be followed. The essential elements remain consistent: maintain a calorie deficit, stay active, build muscle, eat well, increase vegetable intake, consume enough protein, and fiber. These factors are all standard. It is important to approach aging with a positive mindset, as it is possible to achieve weight loss by making necessary changes and avoiding excuses. In fact, after turning 35, it is possible to be in the best physical shape of one's life.