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How to get your dream body in your 20s, 30s, 40s and 50s

A nutritionist has revealed how to lose 10 kilos in time for Christmas depending on your age.

The Healthy Mummy nutritionist Cheree Sheldon said as you age it becomes harder, but not impossible, to lose weight, and so it’s important to tailor exercise routine to your capabilities to notice results. 

Ms Sheldon said it’s vital to set ‘smart’ goals for yourself that are specific, achievable and realistic rather than goals that are ‘vague’. 

‘It’s more like stage of life, rather than a set age. We need to train and eat different post-puberty, compared to postpartum and once we achieved menopause,’ she said.   

The Healthy Mummy nutritionist Cheree Sheldon said as you age it becomes harder, but not impossible, to lose weight, and so it’s important to tailor exercises to your capabilities to notice results

IN YOUR TWENTIES 

Ms Sheldon said people in their twenties are often motivated to focus on their appearance over their health.  

She suggested using this motivation to create long-lasting healthier habits – such as drinking less alcohol or cooking at home more frequently.   

Opt for low-calorie beverages or making cocktails at home with sparkling water instead of soft drinks. 

Ms Sheldon also recommended drinking a glass of water between drinks to ‘be kinder to your liver’ and stomach and shed unwanted weight. 

Sticking to a low carb, high protein meal plan would also help sculpt your dream body over eight weeks. 

Those in their twenties should focus on healthy habits by cooking at home and consuming less alcohol in order to shed weight fast

Those in their twenties should focus on healthy habits by cooking at home and consuming less alcohol in order to shed weight fast 

Zoe Terry, 28, (pictured) managed to lose an incredible 41.7kg in nine months by focusing on a low carb, high protein diet and exercising regularly

Zoe Terry, 28, (pictured) managed to lose an incredible 41.7kg in nine months by focusing on a low carb, high protein diet and exercising regularly 

IN YOUR THIRTIES 

Whether you’re juggling parenthood or work commitments, focusing on your health by meal prepping in bulk at home is one tip suggested by Ms Sheldon. 

Many women may also be experiencing a postpartum period during this decade, and naturally will notice a lot of bodily changes. 

‘Your pelvis has widened, which means your hips and tummy will look and feel different,’ she said.

‘This is not to say, you can’t shed the excess fat stores that naturally accumulate during pregnancy, however, embrace your changed body and focus on making this new version strong and healthy -after all you built another human!’ 

If you're wanting to drop excess kilos, meal prepping and pilates are a great way to do so over a short period of time

If you’re wanting to drop excess kilos, meal prepping and pilates are a great way to do so over a short period of time

If you’re wanting to drop excess kilos, meal prepping and pilates are a great way to do so over a short period of time. 

Meal prep queen Kaitie Purssell, 30, lost 21kg and credits meal prepping for her success. 

‘I am a busy mum of two on a tight budget and always having a freezer full of meals and snacks saves me from skipping meals or grabbing a takeaway on nights that time is limited!’ Ms Purssell said.

Meal prep queen Kaitie Purssell, 30, (pictured) lost 21kg and credits meal prepping for her success

Meal prep queen Kaitie Purssell, 30, (pictured) lost 21kg and credits meal prepping for her success

IN YOUR FORTIES  

During your forties your body often experiences hormonal changes when entering peri-menopause. 

As you undergo change, it’s important to include muscle strength training and resistance exercises into your workout routine to decrease the risk of osteoporosis.

‘You are at a risky time in your life to develop insulin resistance and thyroid issues- so a diet based around Low-Moderate GI foods is ideal,’ Ms Sheldon said. 

‘Some women find a lower carb diet suits them better at this stage of life or they may find a Keto diet works better for them.

‘Strong bones and muscles will serve you well in the next 40 years of your life if you make them strong now!’ 

During your forties your body often experiences hormonal changes when entering peri-menopause, and so Ms Sheldon recommended (stock image)

During your forties your body often experiences hormonal changes when entering peri-menopause, and so Ms Sheldon recommended (stock image)

Mum Melissa Timmer (pictured) was able to lose a massive 40kg by following the KETO meal plan on Healthy Mummy App

Mum Melissa Timmer (pictured) was able to lose a massive 40kg by following the KETO meal plan on Healthy Mummy App

IN YOUR FIFTIES

Once you reach your fifties and have started menopause, it’s important to focus on your strengths and capabilities to avoid injury. 

‘You may need to eat lighter meals and less calories to stay in shape. Be mindful of cheese o’clock and wine time, and go easy on your intake when socialising,’ said Ms Sheldon

‘Exercise to your capacity but don’t go easy on yourself. You can still do whatever activities bring you joy at this age, but maybe you need to have some magnesium on hand for muscle stiffness afterwards.’

What are the best ways to lose weight based on your age? 

20s – Create healthy habits, make takeaway versions of meals at home, drink less alcohol 

30s – Balance family life with work life, focus on yoga and pilates, meal prep  

40s – Focus on a low carb, high protein diet, focus on muscle strength and resistance exercises

50s – Eat lighter meals, work to your strengths to avoid injury 

Source: The Healthy Mummy

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