Your 20s are the defining decade of your life. And this is especially true when it comes to physical fitness. Your metabolic rate is at its best, which means you are less likely to put on weight in your 20s. How to lose weight is not a question most people in their 20s ask. But with your hectic work schedule and unhealthy eating habits, working out to lose weight could be difficult. So, here are some weight loss tips to help you shed those extra kilos during that crucial decade in your life. According to personal trainers, nutritionists and dieticians, the best way to lose weight in your 20s is not only by watching your diet and workout routine but also by adopting a positive approach to weight loss. So, whether you just wish to lose a few kilos or set a fitness routine for the future, these are great tips to follow in your 20s:
How to lose weight in your 20s
It isn’t unusual for people in their 20s to opt for fad diets to obtain quicker and effective results to lose weight. But if you’re looking to lose weight, you also need to learn to be patient and work toward achieving long-term benefits. According to a study published in 2009 in the European Journal of Social Psychology, a long-lasting habit takes around 66 days or roughly nine weeks to be formed. So while fad diets are definitely not a great way to lose weight at any age, more so in your 20s.
Elise Chassen, a registered dietician, nutritionist and exercise physiologist, told Everyday Health that people turn to fad diets when they are uninformed and they do it out of desperation to lose weight. She, like most dietitians, recommends a clean diet comprising lean proteins, whole wheat carbs and ample fresh fruits and vegetables.
How to eat to lose weight in your 20s
Los Angeles-based nutritionists Jonny Bowden, PhD, and Elissa Goodman, recommend the following weight loss diet plan for people in their 20s on mydomaine.com:
1. Load up on healthy and filling fats
According to Goodman, healthy, unsaturated fats such as avocados, salmon, olive oil, almonds and flaxseeds provide a ton of health benefits. Besides, they boost your serotonin level which is a ‘feel-good’ chemical in your body.
2. Plant-based proteins and bone-building greens
If you’re in your 20s, Goodman suggests loading up your plate with hearty greens such as arugula, bok choy and kale with plant-based proteins such as lentils, hemp seeds and chia seeds.
3. Maca powder
According to Goodman, Maca powder helps balance hormones and boost energy. It is also a superfood that Jeanette Ogden, the mind behind Shut the Kale Up recommends.
4. Coconut water
Coconut water is said to be the perfect antidote to a long night out since it is full of electrolytes which you require to recover, suggests Goodman. The Academy of Nutrition and Dietetics recommends having one glass of water for every beer or mixed drink to curb hangovers before they even begin.
How to lose weight in your 20s by working out correctly
Exercising is often considered a chore. This is especially true when you’re in your 20s and your metabolism is too high for you to care. But this is also the time when you need to be consistent with your workouts for long-term benefits. According to Men’s Health, the exercises in your 20s should ideally comprise a combination of aerobics, strength training and flexibility exercises to burn more calories and lose weight faster. So if you’re in your 20s and are aiming for a healthy lifestyle in the long run, invest some time into building an exercise routine that you will be consistent with throughout. Set goals and work toward achieving them. Follow these four exercises during your 20s to lose weight and get ripped:
1. Focus on the big three
Experts suggest that people in their 20s incorporate the big three compound lifts in your workout regime: bench press, squat and deadlift. These three main lifts form the basis of any exercise regimen, helping you build innumerable exercises to achieve your target weight. Since these lifts are the most important ones, the earlier you learn them, the easier it will be for you to lose weight even in future.
2. Maintain a PPL routine
A PPL (push, pull, legs) routine is important in your daily workout routine to help you lose weight faster. Cycle between these three exercises on a daily basis and put together a customised workout agenda for your 20s. For example, one Day One you could do push exercises, which push the weight away from your body in the form of overhead presses and bench presses. While Day Two could be exercises that pull the weight towards your body in the form of pulldowns and rows. Lastly, Day Three could focus on leg exercises such as calf raises and leg curls. The PPL is an effective format that will trigger a lifetime of healthy habits if adopted at an early stage in life. It also provides plenty of space for adaptation in case of injury.
3. Include balance, flexibility and cardio
Balance and flexibility are key aspects of your fitness routine that need to be worked on at an earlier stage to make exercising easier as you get older. Because as you age, your balance and flexibility can waver to a great extent. But by training your muscles and nerves to co-ordinate effectively, you can stabilise them. Which is why some trainers recommend including exercises that work on other aspects of your physical fitness apart from simple lifting routines. A good dose of cardio is also essential a snumerous work outs can be formed using this format.
4. Strength training
If you’re looking to achieve big gains within no time, consider including barbell training in your progressive lifting schedule, along with the body’s natural movements. If you’re in your 20s and a beginner, weight lifting exercises are ideal to help you lose weight and get ripped.
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