Losing Weight In Your 30s And 40s

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Are you wondering about losing weight in your thirties and forties?

Are you worried that it’s too hard and that the odds are stacked against you?

In this video, I’m going to go through the challenges of losing weight in your thirties and forties and what you can do to overcome them.

Hi, it’s Ivana. I’ve been a fitness and nutrition coach for over 20 years. I specialize in helping people in their thirties and forties lose weight and build muscle. I’m going to give you strategies to follow, to help you achieve your goals, but I’m also going to help you change your mindset about age.

So if you’re looking for advice for people over 30, who are interested in maximizing their potential physically and mentally, please consider subscribing to my channel.

Lifestyle Factors

Now let’s look at some of those lifestyle factors. I’m going to make some generalizations about people in their thirties or forties. They may or may not apply to you, but based on the clients that I’ve had, this is what I’ve seen.

Now, you may have a busy or a stressful career. The thirties and forties are kind of when you’re really pushing hard.

A lot of people also have young children hanging around, and that can definitely place a lot of stress on you as well.

Kids can also affect sleep. And that is a key part of weight loss. When you’re sleeping enough, you’re much more likely to be successful with weight loss.

Sleep And Losing Weight In Your 30s And 40s

So let’s talk about sleep. Not enough of us play sleep high enough on our priority lists, even when we can get enough. So a measurable physiological decline in our sleep doesn’t seem to occur until we hit our sixties, which is great news. So if you’re in your thirties or forties, you should be able to get good sleep.

If you do the right things, promote those healthy sleep habits and make it a priority. So get your seven to nine hours of sleep a night, keep the same sleep schedule if you can.

That means not sleeping in too much on the weekends, even if he feels like you need to reduce your caffeine intake, particularly in the afternoon and try to avoid devices for an hour before bed.

Anything that interferes with your preparation for sleep can affect the quality of your sleep as well.

Now, how does this affect weight loss?

Think about how you feel when you’re tired. Are you really enthusiastic and putting the most into your workouts? Are you even doing workouts? And even more importantly, are you making the right nutrition choices? Are you eating high calorie, high fat, high sugar comfort foods when you’re tired?

I do. I’m much more likely to make those kinds of choices when I’m tired. Then when I’m feeling really energetic, so sleep helps you make better choices and helps you establish better habits.

Managing Your Carbs

A big part of weight loss in your thirties and forties is management of carbs. It does appear that we start to experience a reduction in our tolerance for carbs as we get older. Now this affects everybody to a lesser or greater extent. Someone who’s always been very lean. They probably won’t have any issues with carb tolerance, but they may experience a slight decrease as they get older.

What I recommend for my clients in general is to reduce their carb intake. It doesn’t mean no carbs. Likely, it doesn’t even necessarily mean what most people consider a low carb. It just means a little bit less carbs than you used to have in your twenties. If you’re not managing your carbs correctly, then you’re going to experience more cravings. And that means you’re going to eat more.

Over consumption of calories is really what weight loss comes down to. Reducing your carbs helps you manage your appetite, particularly your appetite for more carbs, and it helps keep cravings under control. So for most of my clients, I do recommend a slight reduction in carbs.

Reduce Calorie Intake For Losing Weight In Your 30s And 40s

Calorie intake itself probably should be decreased as you get older. And ideally you would be more precise with your macro content as you get older as well. Make sure that you have fiber, which is really important for your digestion.


Loss of muscle mass, what we call sarcopenia can become an issue. If you don’t do anything to maintain it, you’re going to lose half to 1% of your muscle mass for every year over 35. Again, that if you don’t do anything about it.

Maintaining Muscle Mass For Losing Weight In Your 30s And 40s

So how do we maintain our muscle mass?

As we get older strength training two to four times a week that helps maintain the muscle that you have. And ideally even keep building it as you get older. Even people in their seventies and eighties are able to build muscle through resistance training.

The younger you are, the harder you need to push those muscles. So the heavier you need to lift and the harder you need to push yourself to get benefits.

Progressive Resistance Training

And while it’s good to have your regular routine, it’s also important to do progressive resistance training, which means you’re pushing yourself a little bit harder. As you get stronger, you’re pushing yourself with heavier weights or maybe higher repetitions, progressive resistance training.

As you get older, it makes a big difference for maintaining that muscle mass. It means that your body is slightly more metabolically active. So muscle is more active than fat. It burns more calories. I

t isn’t a huge amount, in fairness, if you actually break down the numbers, but if you have more muscle, you’re more likely to move around as well. You’re more likely to be that energetic person. Who’s kind of like running around everywhere and is able to expend more calories on a daily basis.

Benefits Of Exercise

Exercise, if you do it properly and give yourself enough rest, will give you more energy. And then that momentum builds and you’re burning more calories to lose weight.

Does This All Apply To Weight Loss In Your 20s?

Now I should say that pretty much everything I’m saying here is going to benefit someone who’s in their twenties as well. But it feels like in your twenties, you can get away with stuff. So you just do it.

But if you’re in your twenties and you’re watching this, and you’re kind of at that age where you’re like, “Okay, this is my tipping point. I either get really strong as I get older, or I’m going to end up spending all my time on the couch and rapidly gaining weight over time.” Then I want this to be a little bit of a choice for you that you’re heading in the right direction.

Pay Attention To Injuries & Muscle Imbalances

No matter what your age, as you get older, it’s important to pay attention to injuries. Certainly I think everyone should pay attention to injuries and imbalances in the muscle. So maybe you’re working out and you just feel stiffness on one side, or you get a little bit of a twinge in your knee.

These things do tend to appear more often as you get older, but it’s more an accumulation of the lifetime bad habits that will develop those things as you get older. So if you’re careful about dealing with a tight muscle here or little there, then you’re less likely to get injured in the first place or to have to take time off of workouts altogether.

Collagen Production

As we get older, our bodies don’t produce as much collagen. That’s the protein that’s found in your muscles and tendons and ligaments.

Injuries take longer to heal. So let’s do our best to avoid them in the first place by catching things before they become a big problem.

Consuming Enough Protein

If you’re trying to lose weight in your thirties and forties, it’s important to get enough protein. That’s because the need for protein, for muscle repair and building increases as we get older.

My normal recommendation is 0.7 to one gram per pound of bodyweight of protein per day.

Those clients that I have who are in their thirties, forties or older, I tend to go on the higher end of that range. Unless they have some reason why they can’t tolerate protein.

It’s more important as you get older in order to maintain that muscle mass, to get your protein in.

Pay Attention To Your Body

My most important tip for losing weight in your 30s and 40s is pay attention to your body.

In your twenties, you can sort of ignore what your body’s telling you. I remember I used to work a day job, plus an evening job and plus training. I was getting three or four hours of sleep a night. That was not the right thing to do at my twenties either, right?

Now that I’m older. I just simply refuse to do that to myself because I know that there’s going to be consequences. And hopefully now that you’re a bit older, you’re considering your health a little bit more and the long term outlook.

You want to be feeling great in your fifties and sixties and seventies, and you want a long, healthy, and vibrant life.

So what you’re doing right now is building up to a better future.

When you’re really tired, make the time to rest. It’s all about setting your priorities.

Obviously you have a lot of pressures and things that can’t be worked around. But it’s cutting out the things that are less important and focusing on taking care of yourself often makes a big difference for every aspect of your life. And the weight loss will come naturally from that. Hopefully, you know, your body a bit better than you did in your twenties. You know what helps it thrive and you know, what causes it to suffer?

My Takeaway About Losing Weight In Your 30s And 40s

My takeaway from all this is don’t use your age as an excuse.

There are people out there who are healthy and feeling physically strong in their fifties and sixties and seventies. And I want you to be one of those people as you move on in years. p

Please hit the like button, if you like the sound of that.

I’ve got a ton of videos on my channel and blog posts on this website to help people in their thirties and forties lose weight, feel stronger and feel better.

Stick around and check them out.

Ivana Chapman

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Ivana Chapman

Ivana Chapman

Ivana Chapman BSc BA CSCS is a Canadian fitness and nutrition coach, happy wife, and mom to an energetic 6-year-old boy. She is a writer, published fitness model, speaker, 3rd Dan black belt in Shotokan Karate, former World Cup Karate Champion, one-time marathoner, and CBBF National level Natural Bikini competitor. She loves weight training and chocolate, not always in that order of preference.
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