7 Powerful Strategies for Weight Loss After 35

Have you tried numerous fitness and nutrition programs for weight loss after 35, only to feel frustrated by little to no results after months of hard work and restrictive dieting? Or maybe you saw some progress, but after a short period, you ended up gaining back the weight you lost — or even more?

This happens more often than you might think, and believe me, it doesn’t necessarily mean there’s something wrong with you or your body. Of course, some health conditions require the attention of a medical professional, and we don’t intend to offer medical advice in our posts. That said, we firmly believe that anyone can achieve a healthier body without falling for short-term promises.

It’s important to understand that every body is different, and everyone’s goals are unique. Therefore, we can’t expect identical results for everyone. What’s most important is being clear about your health and fitness goals, and ensuring you have the right tools to achieve them in a reasonable amount of time. Small, consistent changes can go a long way! So, let’s get started.

Here are 7 Powerful Strategies for Weight Loss After 35:

1. Prioritize Nutrition

This time, we are NOT focusing on EATING LESS! In fact, our main goal should be eating a balanced diet, which is key to sustainable weight loss:

A. Eat Enough Protein:

Protein is essential for your body’s function and plays a key role in healthy weight loss. Your body burns more calories digesting protein compared to carbs or fats, and it helps you feel fuller for longer, reducing cravings and impulse eating. Additionally, protein aids in muscle repair, helping you build lean muscle, recover better between workouts, and maintain physical function. The more muscle you have, the more calories you’ll burn — even at rest. It’s a great deal! Here are a few extra tips:

Aim to eating: 

Sedentary Women: 0.8 grams of protein per kilogram of body weight

Moderately Active Women: 1 gram per kilogram of body weight 

Highly Active Women: 1.2 grams per kilogram of body weight. 

Here are some natural sources of protein:

• Lean Meats
• Poultry
• Fish
• Legumes
• Nuts and Seeds
• Dairy Products
• Plant-based protein alternatives like tofu and tempeh

If you find that reaching this daily protein intake is too difficult, you can complement your meals with a protein powder supplement. This will help you reach your nutritional goals, whether its building muscle, maintaining a balanced diet or managing your weight. Here are a few suggestions of protein powder you can try: 

Overall Best: Optimum Nutrition Gold Standard 100% Whey Protein Powder. This protein powder not only has a great amount of protein per serving – 25G, but it also has over 5G of natural occurring BCAAs that will help you build strong and lean muscle, gluten free and BANNED SUBSTANCE TESTED! Click HERE for product link!

Organic (No Artificials): Levels Grass Fed Whey Protein Powder. Also with a great amount of protein 24G but made with no artificial, no added sugars and minimal ingredients! Click HERE for product link!

Plant Based (No Lactose): Orgain Organic Vegan Protein Powder. This is a great plant based option: 21g Plant Protein, 6g Prebiotic Fiber, No Lactose Ingredients, No Added Sugar, Non-GMO, great for Shakes & Smoothies! Get your product HERE!

B. Focus on Whole Foods:

In addition to lean protein, incorporate plenty of fruits, vegetables, whole grains, and healthy fats. For healthy cooking, here are some amazing healthy cooking appliances and awesome cookbooks for recipes you can try at home!

Make incredible smoothies, soups and even healthy ice cream with this amazing blender! Commonly used in well-known coffee-shops: Vitamix E310 Explorian Blender with personal cup adaptor. Click HERE to find product!

If you still don’t have an air-fryer in your kitchen, it could be a good time to start thinking about buying a good one. Trust me, this will be a game changer! Not only will you be cooking healthier, but also will be saving time and effort! Our recommended air fryer is: Ninja Foodi 10 in 1 Pressure Cooker and Air Fryer. Click HERE to see product!

For delicious healthy recipes using these amazing products, we recommend:

 The Vitamix Cookbook: 250 Delicious Wholefood Recipes To Make in Your Blender. Simple ways to incorporate whole foods using your blender! Get your recipe book HERE!

And for super easy and healthy recipes, we recommend you try: Air Fryer Cookbook for Beginners. Get your cookbook HERE!

C. Practice Portion Control:

Be mindful of portion sizes to avoid overeating.

A useful tool for mindful eating is a digital scale. If you don’t have one, here is an excellent option that can weigh up to 22 lbs: ETEKCITY Food Kitchen Scale 22 lbs.

If you are not into weighing and measuring your portions, try this tip: 

A standard serving of protein is about the size and thickness of your palm. That would be about 20-30 grams of protein. Most women need from 3-6 potions of this size of daily protein. 

D. Limit Processed Foods:

Minimize your intake of processed foods high in refined sugars and unhealthy fats.

2. Stay Hydrated

Drinking enough water is crucial for boosting metabolism, curbing appetite, and promoting overall health. Aim for at least 8 glasses (64 ounces) of water per day. Here are a few additional tips to help you keep hydrated throughout the day:

• Create reminders at certain times of the day. You may want set reminders in your cel phones, digital watch, health trackers, etc.
• Add a pinch of Himalayan Salt for all the mineral benefits your body may require, including balancing your PH, improved digestion, respiratory function and circulation, among others.
• Add lemon to your water of a natural boost of Vitamin C!
• Stay away from drinks with high sugars, syrups and unhealthy ingredients. Look for your drinks to be as natural as possible. 
• To help you reach your daily water intake a good and pretty reusable water bottle is key.  Here is an option we love! It’s a glass container with silicone sleeve, printed quote and markers and 2 lids (bamboo and spout)! Check it out HERE: Nefeeko 32 oz Glass Water Bottle. 

3. Follow a Regular Exercise Routine

Prioritize Strength Training (this is one of the most important strategies for weight loss after 35)

We highly recommend that women over 35 include strength training and weight lifting exercises 2-3 times a week. As we age, women experience muscle and bone density loss. Strength training can help prevent conditions like sarcopenia (muscle loss) and osteoporosis.

For a tailored program for women in Perimenopause, click HERE. This is a complete program that will provide you with workouts that will help you focus in your balance, strength, pelvic floor and your overall health. Click HERE to start your program NOW!

Cardiovascular Exercise

Engage in aerobic activities like walking, jogging, cycling, or swimming for at least 150 minutes per week.

To keep track of your workouts, we recommend using a tracking smart watch. This will not only provide you with your daily metrics, but will help you keep motivated with your weekly workouts. It will even track your sleep! Here is an option that is very useful and trendy:

GarminVenu 3S Soft Gold Stainless Steel. This is a gorgeous smart watch that always looks trendy and has all the functions you will need. It will even coach you and encourage you to reach your daily goals!

If you would like a not so expensive option, you can always get a Fitbit Charge 6, which works perfectly to track your performance and goals.

4. Manage Stress

Chronic stress can contribute to weight gain. Practice stress-reducing techniques such as meditation, yoga, deep breathing exercises, or engaging in hobbies that you enjoy. 

In a future post, we will be exploring some reasons we experiment stress in our lives and some tips for managing it. 

5. Get Enough Sleep (believe it or not, it is crucial for weight loss after 35)

Aim for 7-9 hours of quality sleep each night. Poor sleep can disrupt hunger hormones, leading to overeating.

Although it is easier said than done, here are a few tips to help you manage your sleep:

• Avoid alcohol before bed.
• Avoid caffeine in the afternoon.
• Try not to eat at least 2 hours before going to bed.
• Breathing Exercise 4-7-8: Inhale for 4 seconds, hold your breath for 7 seconds and exhale for 4 seconds. Repeat the cycle for at least 4 times.
• Breathing for Sleep: is an easy-to-follow breathing routine that will help you fall asleep and experience the deepest, most restorative sleep of your life. Fall asleep in as little as 2 minutes. To try this routine, click HERE!

This topic will also be addressed more in detail in a future post. 

6. Seek Support

Consider joining a weight loss group, working with a nutritionist, or enlisting the support of friends and family to stay motivated and accountable.

7. Embrace a Healthy Lifestyle

Successful weight loss after 35 is about more than just shedding pounds — it’s about adopting a sustainable, healthy lifestyle. Here are some additional tips:

• Set Realistic Goals: Focus on gradual weight loss — around 1-2 pounds per week.
• Be Patient and Persistent: Weight loss may be slower compared to younger years, but consistent efforts will yield results.
• Celebrate Milestones: Acknowledge and celebrate your achievements along the way to stay motivated.

Final Thoughts:

Losing weight after 35 requires a holistic approach that combines healthy eating, regular exercise, stress management, and adequate sleep. It’s essential to listen to your body, prioritize self-care, and seek professional guidance when needed. Remember, every small step toward a healthier lifestyle counts, and with dedication, you can achieve your weight loss goals and maintain them in the long term.

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