Trying to lose weight fast is challenging, but things might get pretty messy when you get into your thirties.
Why Is It so Hard to Lose Weight After 30?
If you are already juggling your work and home life, then you would be finding it difficult to pay attention to your eating habits. Don’t lose hope if you have made no progress in losing weight in your 30s. A smart diet plan and routine designed specifically for losing weight at 30 can help you to get the job done. Of course, these plans take a lot of time and energy for you to notice weight loss, and at this stage, when you have to focus on your career and family, doesn’t get well into the equation.
Is there anything that you can do about it? Absolutely! To win the battle against your stubborn weight, you need to know what you're up against. Almost every problem, including lack of time, has a solution. If lack of time is the problem, ask for help. Get in touch with childcare or hire a helper for work so that you have time to prepare a healthy meal and regular exercise program at home.
M&M’s (Metabolism and Muscles)
Every person experiences a slight drop in his or her metabolism after hitting thirties. If you want to maintain a healthy metabolism and lose weight in your 30s, then use your brain as well as muscle. Women in their thirties need to be really careful about it as building and maintaining muscle mass to support a healthy metabolism is the key. Women start losing their muscles after crossing 30. If this muscle is not maintained by regular training, the loss will slow down the metabolism. For this, go for resistance training.
Studies show that a physically inactive person can lose around 3-5% of their muscle mass over ten years. Probably, it's a lot less for people who don’t opt for strength training. Consuming too many calories and doing minimum physical activity can even build up visceral fat in your body. Keep in mind to stick with a company that is not physically inactive. Try weightlifting. You have to lift heavy objects, but you also have to constantly lift them to see results. Strength training and cardiovascular training are a must. We need to keep rebuilding our muscles, burning calories, and work out to our core. You should focus on strength training at least two days a week.
If you can't go to the gym, you can do simple strength training at home. A short, intense workout will also help you burn additional fat around your thighs and stomach.
Best Ways to Lose Weight in Your 30s
Processed foods and cleansing drinks have been a matter of youth now, but now it is the time to take a break from your past and start making these easy changes while living in the present that will make you shed some good pounds after your thirties.
1. Pounds and Proteins
What can we do about your muscle mass at the moment? One way to accomplish healthy muscle mass is to replenish our bodies with food and nutrition, especially protein. Make sure all of your meals and snacks contain at least 14 grams of protein and 25 grams or less of carbs. A good food example is a 6-ounce container of pure, non-fat Greek yogurt that contains up to 17g of protein and 6g of carbohydrates.
For eggs or egg whiskers, peanut butter on a whole grain packet, cold cuts like low-sodium ham or turkey meat, and Greek yogurt mixed with nuts and fruit as a breakfast parfait to fit in these grams at the start of the day. A good diet can even help you lose visceral fat that gathers in your body.
2. Count your Calories
It has been found that the older you are, the harder it is to lose weight, as discussed before. While you might feel like taking drastic action and cut calories to see results, it is neither sustainable nor effective in the long term. A report published in the American Psychologist analyzed 31 separate long-term studies that looked at participants in low-calorie diets (about 1,200 calories per day) and found that within four to five years, most dieters in those studies regained the weight lost. If you don't mind starting over, try to keep your calorie intake at a healthy level permanently.
Check out the 100 calorie snacks. They are usually high in sugar and low in protein, so you won't have enough. Instead, they play insulin, a fat-making hormone. Another reason to lower sugar: It can help control PMS symptoms.
3. Don’t stress out
Your 30s can be the most stressful time of your life. Problems with parenting, career, and relationships can wake you up at night. Even a simple diet can cause stress. At this stage of your life, you have undoubtedly accumulated more responsibilities, yet you still only have 24 hours a day. Consequently, at this stage of life, stress becomes an important factor in health and weight.
These challenges can cause problems if left unresolved. The stress of life can jeopardize your metabolism by activating a stress response and thereby storing fat, so lifestyle balance is key.
Get support from friends and family. If you think stress is preventing you from losing weight, contact a certified expert. People experience a huge increase in stress due to increased work and family responsibilities, so make sure you start meditating. Many good apps that can help you in this- Headspace is one of them. It will take you through a very quick meditation for 10 minutes, and it's really easy.
4. Eat Every Now and Then
Yes, you heard right. It is recommended for you to consume three meals and two snacks per day, with snacks limited to less than 200 calories. If you want your body to burn calories efficiently, it's important to refuel every few hours.
After 25 years, our metabolism will drop by 1-2% in ten years, so we recommend having mini-meals throughout the day to defend ourselves. When we eat, our metabolism increases because we have to digest and absorb food. To ensure that your digestion is going on fine, instead of one big meal at one time in a day, try eating six small meals a day. This way, you can keep your metabolism buzzing. Remember to have breakfast which has been shown to help you lose weight.
5. Spice Things Up
Spicy foods have a thermal effect on the body and can slightly increase metabolism. Incorporating hot sauce or some peppers into your diet could affect your metabolism. However, it's not just about metabolism and weight loss. You will get very mild results here, but anything can help you. As with step followers, in the end, every little thing adds up, so it can't hurt to have a few fiery dishes on hand.
6. Watch Out What You Are Drinking
From tonight, happy hours to evenings that ended with a glass or two of wine, alcohol can always slip into our daily activities. It's also a time when you can see a lot of stressed people in their thirties. They're working all day drinking alcohol to manage it – and it's not just one glass. Many women drink three to four glasses at night, and many men drink four to six beers at night. This can be one of the biggest calories in their diet. If you don't drink, don't start. Try reducing your consumption first, and then, once done, try quitting or just drinking on weekends.
Less alcohol and more water are one of the easiest ways to supplement weight loss results at any age and can help you, especially as you get older. The journal Obesity once published a report on the relationship between weight and drinking. Drinking 16 ounces of water before a meal can lead to greater weight loss. This is because the water will fill you up and help you increase the feeling of fullness, making you eat less and reducing your cravings.
7. Night Snacking
Eating large meals before beating the hay is not recommended if you intend to sleep well. Sleep is great when it comes to losing weight. When it comes to quality sleep, you don't want to overeat before bed because it can make your body harder, and you don't even want to exercise right before you go to bed. It can increase our body temperature and makes it difficult for us to sleep.
8. You Need to Sleep Properly
Don't ignore your sleep just because you've decided to hit the gym or get a job. Yup! NEVER! If you have to look after a baby or young children at your home, then completing essential sleeping hours can be a challenge. But accessing enough sleep is essential, especially when you want to lose weight. The Annals of Medicine published an article on sleep in 2014. According to the article, sleep deprivation can affect hormones that regulate appetite and can lead to weight gain. If you want to have more eyes closed, keep your bedroom at an even temperature and follow a regular bedtime routine recommended by the Centers for Disease Control and Prevention.
There is a huge list of things that prevent good sleep, but nowadays, screen time is at the top of the list. I believe your metabolism can be slowed down by insufficient sleep. Most people get a maximum of 6 hours of sleep when we really need 8 hours of sleep not only to rejuvenate ourselves but also to help our own metabolism to function fully.
9. Don't Repeat What You Did in Your Twenties
If you've turned your diet on and off for 30 years, your metabolism is likely to be confused. With each new diet attempt, you can starve your body and make weight loss more difficult.
You may have eliminated all carbohydrates in your youth or banned dairy as a calorie hack to shed some pounds, but now that you're a little older and wiser, it's time to give kids' games a break. When you completely skip an entire food group from your meals - or make one of these worst detox mistakes - you create a lack of nutrients and, in fact, make it difficult for your body to lose weight and maintain it for a long time because it is unsustainable. If you are not allergic to certain types of food, a balanced diet, and complete portion control will bring you the best results in the longer run.
It's easy to forget that nutrients other than protein play a role in weight loss and muscle growth. The British Journal of Nutrition published a study on the relationship between intake of calcium and weight loss. Increasing calcium intake in participants who previously did not have enough nutrients led to greater weight loss than calorie reduction alone. Researchers speculate that this is because a calcium supplement helped reduce women's appetite for more fatty foods.
10. Supplements Can Help
While the jury is still beyond whether or not it can supplement the weight loss rate, it can still improve your overall health. Try adding a multivitamin to your diet plan to start with and if you want to add more, try fish oil, vitamin D, vitamin K, and probiotics. If you do all the right things - you eat balanced meals, exercise regularly, and work eight hours every night - and keep seeing no results, you may be hindered by a basic deficiency.
Nutrient deficiencies can really be seen on why people aren't losing weight, which is why it's so important to work with your dietician or doctor. Vitamin D deficiency is quite common. It's just to make sure you're not losing any of these nutrients your body needs to maintain a healthy weight. The best way to go by this is to consult with your doctor before trying supplements.
At the End of the Day
Try finding out the real reasons that can help you to keep motivated to lose weight. Aside from a size zero figure and a thin waist, what else do you really want? Is it more energy? Better to sleep? More mental clarity? Ability to perform a block without wrapping? Once you've found your goals, write them down. Seeing the bigger picture can help you make better decisions every day.