Weight Loss Habits for Women in the 30s
Your 30s are a magical time when you have a better sense of what you want, who you are, and where you’re headed. It’s also a time when it seems like you just can’t avoid certain hangouts and weight loss might feel impossible for you.
Thanks to your changing bodies, your metabolism starts to slow down once you hit the age of 30. But not to worry! We’ve got your guide to being 30, and thriving on your weight loss journey.
How to lose weight in your 30s?
Losing weight in your 30s can be tough, but it’s actually possible. Here are some tips for doing it safely and sustainably by adopting certain habits that can work to achieve your weight loss goal.
- Focus on feeling good
There’s nothing wrong with wanting a good body. But having a mindset about improving your health rather than improving your appearance may actually be a better option for achieving your weight loss goals.
One study found that participants who were mainly motivated to lose weight to enhance their appearance actually gained weight over a certain period. Participants who wanted to lose weight to boost their overall health and minimum risk of disease experienced significant weight loss in a certain period of time.
- Make sleep a priority
We all have only 24 hours in a day, so everybody wants to make the most of it by hampering their sleep which is very vital for optimal health and a successful weight loss.
But how much sleep does your body actually need? The American Academy of Sleep Medicine and Sleep Research Society suggests that good sleep is somewhere between 7-9 hours a night. Sleeping less than 7 hours regularly may put you at an increased risk of developing obesity or other health concerns.
- Hydrate yourself
Keep your body feeding with fluids for maintaining a moderate weight. The amount of water you need depends on your age, activity levels, and current weight.
Drinking lots of water can help keep your metabolism in check.
- Get your body moving
Muscle mass starts to decrease as you get older, particularly after the age of 30.
But you can build and maintain muscle mass with regular movement and exercises.
Choose whatever kind of exercise or workout suits your style. Whatever brings a smile to your face and gets your body moving can help your body!
- Just say “no” to fad diets
Some popular diets might help you lose weight temporarily, many even won’t work at all. And most aren’t even sustainable.
Restricting what you eat and limiting your calorie intake can also have a negative impact on your physical as well as mental health.
Make well nutritious choices, indulge in moderation, and treat your body like the temple it is.
- Keep stress in check
From headaches to digestive problems, stress can negatively affect your body. It can also boost your cortisol levels which can lead to weight gain. This stress weight can be very hard to get rid of in your 30s.
A study suggested that you can prevent stress-related weight gain by adopting methods to manage your stress. Eating a well-balanced diet, getting plenty of sleep, and regular exercising can all help keep your stress in check. You can also try some mindful activities which are focused on easing your body and mind, like meditation.
- Fuel your body with nutritious foods
A nutrient-rich, well-balanced diet is the “secret” to weight loss at any age.
Start by getting enough protein-rich diet as this helps you feel full and helps to build muscle. You’ll also need to add fibre-rich foods and nutritious fats.
Avoid processed snack foods which include fast food, packaged snacks, and drinks like soda. These items can not only make you gain weight but can also increase your risk of developing heart disease or certain cancers.
- Eat five times a day
It is recommended to eat three meals and two snacks a day, with the snacks limited to less than 200 calories each. Choose high-protein food that will leave you fuller for two to three hours, such as yoghurt, beef jerky, boiled eggs, protein shakes, and snack bars low in sugar. And make sure to eat breakfast, which has been shown to help boost weight loss.
Why is it harder to lose weight in your 30s?
Once you reach 30, your body starts to work a bit distinctly.
A research review showed that in your 30s, you start losing 3 to 8 per cent of muscle mass per decade. Muscle helps torch calories, so losing muscle means you’re burning lesser calories. Your metabolism is also slowing down which makes it even harder to get those calories gone.
Losing weight in your 30s may be more challenging than the younger self, but it’s not impossible. It’s necessary to have patience and make nutritious choices. This includes eating a well-balanced diet, taking proper sleep, drinking enough water, and making your body move.
There’s no shortcut to weight loss, but these lifestyle changes can work wonders in helping you to lose unwanted body weight.