Losing weight at an early age is not usually a problem. This is because the body’s metabolism is at its best, variety of time for exercise and healthy eating habits. However, losing weight in your 30s is particularly hard due to lack of time for exercise and eating right. A woman in her 30s, family and career demands a lot of their time, looking after children and several other commitments. It’s nearly impossible to find extra time in this decade when family and career are the top priorities.let’s talk about metabolism before the weight loss tips for women in their 30s in the next paragraph.
Does metabolism slow down in your 30s?
According to Kim Larson, the spokesperson for the academy of nutrition and dietetics, as one age, so many physiological changes take place. These include;
Muscle loss, where at 30 one loses as much as 3 to 5 per cent of muscle mass per decade this, leads to fewer calories burnt. The unburnt calories are stored as fat and hence weight gain.
Metabolic slow where the fewer muscles imply less metabolic rate and the body, therefore, needs fewer calories. The rest is stored as fat.
Hormonal changes in women causing menopause result in weight gain. As oestrogen is lost from the body, the body becomes more capable of storing fats, more so the belly fat.
Nevertheless, it is practically possible for a woman to cut excess pounds in her 30s. With proper planning and organisation plus consistency. These among other weight loss tips for women in their 30s; getting to know your muscles and metabolism, managing your stress, having high protein foods, having plenty of sleep, teaming up with people of similar goals, use of supplements, avoiding sodas and fasting rather than starving will help you lose weight in this particular decade.
What are the best tips to lose weight in your 30s?
During this decade, every woman would like to stay physically fit and of course maintaining the sexy, appealing body shape. However, in this particular decade, one is expected to be more productive. Issues to do with having children which bring in the baby weight, more stress from work, lack of plenty of sleep and poor eating habits due to the busy schedule all this make the entire road to weight loss a hard walk. We bring a series of 13 best-detailed weight loss tips for women in their 30s that will make your weight loss walk an amazing walk in this particular decade.
1. Identify the roadblocks to your weight loss goal
The first among the weight loss tips for women in their 30s our reader must certainly know is that there is no solution without a problem. It is pertinent that an individual outlines the barriers against the attainment of her dream body shape. In this way, we can save energy and misdirect. If the barrier is time, engage your partner for some help, so that you can have time for exercise and that for preparing healthy meals.
2. The second of the weight loss tips is having plenty of sleep
This is one of the most important tips that any woman seeking to cut the extra pounds in her 30s should consider. Studies have it that sleeplessness is associated with weight gain and increased appetite. Since the brain needs more energy to maintain the sleepless body, you end up having an appetite for more food with no exercise to burn the calories. This leads to more calories stored as fat
In the body. Therefore, make sleep a priority by making adjustments where possible. Avoid bright light during sleeping time, noisy places and mobile phones.
3. Hang around with ladies of similar goals
Another interesting tip, but rather not paid attention to is checking or peers. Like the old saying that goes “show me your friends and I will tell you who you are” your current friends are a reflection of who you are and 100% your choice. The people you choose to be around shape your personality, the way you think, the way speak and the way you perceive the world. This means that if you hang around obese women you are most likely going to be obese. A study published in the New England journal of medicine in 2007 indicated that obesity is contagious. Meaning it is most likely to be passed on from one person to another.
How many calories should a 30-year-old woman eat?
With regards to how much calories a 30-year-old woman can take, foods such as carbohydrates, proteins and fats all contain calories. my next paragraph throws more light on this.
4. Eat high protein meals
This is yet another weight loss tips for women in their 30s, and totally an easy way one can check the excess pounds. Each gram of protein yield 4 calories. Women with sedentary lifestyles should aim at 1800 calories per day. A high protein meal gets you satisfied for a considerable amount of time, thereby avoiding overeating. With a high protein diet, ketones are released into the bloodstream which helps to lower appetite. As a matter of fact, High protein diet can help you build lean muscles when combined with exercise. Lean muscles help to burn more calories throughout the day, which can help you lose weight.
5. Incorporate technology in your weight loss efforts and plan
Find some time to read about the apps and websites that can help you calculate your daily calorie intake and most importantly the amount and type of food that you can eat. For example, smartphones have in-built pedometers that can help you to measure the number of steps per day. This can help you monitor your daily exercise, as we are all aware that daily exercise is on the way we can cut off the excess weight.
6. Make use of supplements
There are a variety of pills or herbs on the market for weight loss. Most weight loss medication curb weight loss by suppressing appetite. This compels one to eat less frequently. Supplements also work in a way such that they prevent the body system from absorbing dietary fat. Examples of common weight loss supplements include belviq and qsymia. However, the most effective way to lose weight is by eating a healthy low-calorie diet.
7. Learn to deal with stress
The third decade of your life is perhaps the most stressful decade. There is a lot to keep you awake day and night. If the stress from children, relationships and jobs is not addressed, weight loss in this decade has become the most difficult. Stress affects the body’s metabolism whereby instead of burning calories, they are stored as fats. Therefore, reach out to friends or stress professionals if stress is really the problem.
8. Reduce alcohol intake
Most ladies in their 30s spend the first 12 hours of the day at work and in the evening, they relax on alcoholic drinks like beer.
Alcohol suppresses fat burning and also enables the fat in your body to be stored more easily. As a matter of fact, alcohol increases fat storage when you take in more calories than you burn off. Therefore if you don’t drink, don’t start and if you do, try to cut your alcohol consumption to half.
9. Having a heavy breakfast
It must be noted that breakfast is the fuel of the day. Most women in their 30s skip breakfast as they wake up to a busy schedule ahead of them. A heavy breakfast helps you to feel full the entire day and prevents craving which would have caused more calorie intake. According to a study from Tel Aviv University, individuals who made breakfast their main meal lost twice as much weight compared to those that ate more food on lunch or dinner.
10. Avoid eating at the same time as children
Often kids tend to eat frequently. This includes snacks, sandwiches and a variety of sweet foods. Let a different person or house help prepare the food for the kids that is if you cannot desist from eating those snacks. Like the old saying that goes “out of sight –out of mind” do yourself a favour, keep the snacks away from your sight.
This is a wonderful question that our readers often ask. The next 3 tips of weight loss will exhaustively answer this question.
11. Create a home gym
Many times we often find no time to travel to the gym due to the many responsibilities more so at home or work. As a matter of fact, bringing a gym closer to your home can do a lot better. If you can’t get out of your house, you can do the gym right there as you watch the kids. You may not necessarily need fancy equipment but simple things like weights, jump ropes and yoga mats. This will without fail increase the body’s metabolism hence burning more fat.
12. Eat spicy foods
From the subsequent paragraphs we have learnt that weight loss revolves around the body’s metabolism and as one reaches the third decade, metabolism begins to slow down. Some spices are thermogenic in nature in that they raise the body temperature which in turn increases the metabolism. Spices such as ginger, chilli pepper and many others must be included in the weight loss menu.
13. Amazing of the weight loss tips is drink more water
Drinking plenty of water is one of the simplest ways to boost your metabolism. Water cleanses your body of waste and acts as an appetite suppressant. When you take water right before a meal, water fills you up and increases the feeling of fullness, causing you to eat less and reduce cravings.
In a nutshell, as women approach their third decade, metabolism begins to slow down. Unfortunately, this is the very decade that women are very busy with a variety of responsibilities. Duties like looking after children, work and relationships take most of their time, leaving them with no time for exercise and preparing healthy meals. This, in turn, makes it hard for them to achieve their weight loss goals. Efforts, therefore, must be but on understanding your metabolism, muscle development so as to burn more calories and finding time for intensive body exercises. This is all embodied in the above weight loss tips for women in their 30s.