Searching for How to lose weight? Checkout the 5 Tips for Safely Losing Weight in Your 30s.
There is no point in our lives where health should cease to be a priority. However, for a great majority of people, weight problems become more prominent starting from your 30s. With an endless list of duties and responsibilities in the peak years of your life, it’s easy to forget self-care and devote time to routine exercise.
But a healthy lifestyle that helps you control and manage weight need not be too difficult to adopt. In this article, we’ll focus on some time-tested and scientifically backed tips that can help bring that weight down to the healthy zone in your 30s.
Weight Loss Tips in 30s
1. Sustainability trumps impatience
There are as many weight loss plans and strategies as there are profiteering fitness guides. And experts bent on making quick bucks by pushing clients to extreme exercise and diet.
Although there is no doubt that diet is effective in bringing down weight. This manner of weight control can prove more harmful in the long run. Some studies show that extreme dieting often causes a gain in weight after a period of normal weight. And this brings you back to square one in terms of your journey to maintaining healthy weight levels.
This is why it is much safer and fruitful in the long term to make small dietary changes focused on reasonable reductions in calorie intake. For instance, a 20-25% change in calorie intake can still help you lose fat if combined with a consistent exercise routine.
It’s true that smaller changes in diet slow down the fat loss process, but it’s a far more sustainable and healthy approach than crash dieting. Your body will always need essential nutrition at any weight level. Planned and controlled dieting ensures that your performance and overall health remain optimum through intake of nutrients while ensuring a small deficit in overall calories consumed, leading to a gradual but effective path to normal weight levels.
2. Walking and activity
There are many misconceptions about the necessary exercise regimens to follow to reach a healthy body weight. For instance, high-intensity exercise is widely believed to be an important component of an effective weight-reduction plan.
However, it is generally unnecessary to incorporate high-intensity exercise in your plan. Simpler exercise, such as walking a mile or so per day can promote fat loss, provided the high activity levels are persisted with and incorporated as a permanent part of your routine.
Keep increasing the number of steps and distance you are able to walk per day as you begin to feel comfortable with the current amount of walking you’re putting in. Gradual increases not only increase the amount of excess fat and calories you can burn but also build endurance and stamina in your body, which are valuable health outcomes on their own.
Also checkout: How Important Is Belly Fat Diet for Men?
3. Sufficient, sound sleep every night
Between work duties, social life, and family, 30-something-olds struggle to sleep each night adequately. Other than the many negative effects of poor sleep quality, it also contributes to weight gain.
Sleep serves an important function in the regulation of hormones and energy levels. If you’re not getting enough sleep for any reason, then a disruption in hormones can make it difficult to follow your diet and control caloric consumption.
There are many reasons why you may not be able to sleep well, ranging from psychological factors to physical. Depression is one of the main psychological factors leading to poor sleep quality. But if you’re sure that you have no mental health or social problems, then sleep deprivation can be caused by some less obvious factors as well, such as the quality of your mattress.
If you have an uncomfortable mattress, it might be the reason that you’re unable to sleep in a position that you prefer and which provides the necessary support to critical points of your body.
A high-quality, comfortable mattress, therefore, might be just what you need to improve your quality of sleep, ensuring that 7-plus hours of sleep becomes a permanent feature of your improved lifestyle.
4. Hydration levels
It is common knowledge that the body needs to stay hydrated in order to function well. But staying hydrated can be crucial for your weight goals as well.
According to a study, higher fluid intake is correlated with low body fat percentage and lower waist circumference. This is an important finding highlighting the role that hydration plays in weight management and why it should be a key part of your diet plan.
If you’ve taken up an activity-filled lifestyle by incorporating exercise, walking, or jogging, then it’s even more important to mind your fluid intake because your body’s hydration requirements increase in proportion to the amount of activity you do.
So try not to ignore your thirst even when you’re preoccupied with an important matter.
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5. Avoid junk and processed food
Processed food is convenient and satisfying to consume. But a health-conscious lifestyle allows little room for nutrient-poor diets that processed foods generally offer.
Many studies have shown a link between weight gain and the consumption of processed foods such as packaged snacks, soda, fast food, canned food, and the like. Worse, experts also discourage the use of overly processed foods due to their associations with higher rates of cancer and heart disease in people that regularly consume these items.
Therefore, reducing consumption of high-calorie yet nutrition-poor junk food is an important step towards weight management in the long run.
The decision to burn fat at any age is one that requires commitment, perseverance, and consistency. Thankfully, if you’re in your 30s, you’re still young enough for your body to respond relatively quickly to healthy lifestyle changes. The older we get, the harder it becomes to incorporate new habits and withdraw from others.
This is why it is extremely important to make the most of your 30s. Follow a better lifestyle, avoid falling into habits detrimental to health, and stick to exercise a few hours every week. These positive habits will effectively help you maintain your weight to healthy levels and ensure your well-being as you age through a healthy and satisfying life.
Also checkout: 6 Tips for a Healthy Diet after Age 50
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