Table of Contents
Maybe it’s the gray hair you just spotted or maybe it’s the wrinkles/creases that suddenly won’t go away post-giggle – but crossing into your thirties clearly brings about new aches and growing pains.
Feel like the scale has gotten stuck since you hit your 30s?
According to Ziltzer (MD, an obesity medicine physician at the Scottsdale Weight Loss Center in Arizona) – It’s normal to experience a minor drop in your metabolism every year during adulthood.
In addition to a drip in metabolism, women may also find it tough to live healthy and eat healthy as they juggle responsibilities at work and at home.
A research by National Institutes of Health (NIH) states, – premenstrual symptoms which can include fluctuating weight, tend to get worse for women in their late 30s.
But this doesn’t mean that women who are at the age of 30 should give up on their weight loss efforts.
I agree with the fact that losing weight at any age is a huge challenge, but losing weight at the age of 30 is quite hard.
Because a smart weight-loss tricks and strategies for women over 30 can take a lot of time and energy. And it’s nearly impossible to find extra time during a stage of life when family and career are your top priorities.
It’s just take a smart plan and effective fat-loss tricks to address the unique challenges you face when you try to slim down at 30 and beyond.
So now it’s time to cut your wiser-self a break and start incorporating these 10 Weight-Loss Tips to peel off the pounds in your thirties.
Turning 30 can be the beginning of weight-loss woes.
After leaving our 20s, when it wasn’t such a challenge to lose some pounds in just 10 days, the 30s are the decade when metabolism drops and our schedules and eating habits may be dedicated by the stress of family, marriage or career.
Even the best laid plans to lose weight can be difficult to manage. Difficult — but not impossible.
You should not be afraid of fat, instead approach it with caution.
In a research healthy fats like those found in nuts and avocados have been found to assist weight loss, but specifically when eaten in a balanced way.
Remember! Fat is not something we should cut down completely, but make sure that you’re not using too many high-fat foods throughout the day.
The satiety signaling effects of far can be beneficial but one again more does not equal better.
The older you get, the harder is to lose weight.
While it may seem appealing to take extreme measures and cut way back on calories, however, it’s not effective or sustainable in the long term.
A research published in American Psychologist examined 31 separate long terms studies that tested volunteers on low-carb diets (about 1,200 calories per day) and found that within 4 to 5 years, the majority of dieters in these studies regained their lost weight.
So if you’re tired of starting over again and again then it is advisable to keep your calorie intake at a healthy amount consistently.
From happy hours to evenings and date nights winding down with a glass or two of wine – alcohol always succeeds to sneak its way into our daily activities and as a consequence onto our waistlines.
This is also a time where I see a lot of women gets stressed especially those who after over 30. They’re always at work throughout the day and drink alcohol at night to cope.
Normally a women drink 3-4 glasses at night and men drink 4-6 beers at night, which can be considered as one of the biggest calorie pushers in the diet.
So if you don’t drink alcohol, then I suggest don’t start.
However, if you do, try to cut consumption in half first and then once you’ve mastered, just drink on the weekends.
As we age we all have a slower metabolism, so what we can do to fight against it.
It’s simple, make sure your muscle mass is there.
There’s another way to do that is by refueling our bodies with nutrition and food – specifically protein. Make an aim to get 20-30 grams of protein per meal.
In a research it is found that most women don’t do that at breakfast.
Jessica Crandall (Certified Diabetes Educator, and National Spokesperson for the Academy of Nutrition and Dietetics) recommends turning to eggs or eggs beaters, peanut butter on a whole grain wrap, deli meats like greek yogurt mixed with nuts and fruit, lean low sodium ham or turkey as a breakfast parfait to fit in those grams early in the day.
If you can’t just make your time to go the gym, then bring the gym to you.
The uptick in wearable fitness application and technology rips the ever popular excuse like ‘I have no time’.
Time is of the essence so it is always recommended embracing technology. People nowadays are skipping gym and working out on their own throughout the day.
Wearables like the Nike Fuelband, Fitbit or the Jawbone allow people to workout during the day.
It all adds up in the long run and could be that extra 3-5 pounds per year that you could be losing.
However, while these steps certainly do add up. Although, the health experts advise that this should not replace any of your more focused workouts.
At your 30s, you’ve undoubtedly accrued more responsivities, and yet still you’ve only 24 hours in a day.
As a result, stress becomes a major influencer on both weight and health at this point in life.
At the age of thirties, we see a huge increase in stress due to family responsibility and greater work, so definitely start to mediate.
There’re a number of apps out there to help you in a quick medication of 10 minutes and it’s really easy to do.
It is important to melt away your stress so that you’ll quickly see the pounds follow suit.
According to a 2012 review article in Chemical Senses, – When it comes to battling the bulge, even small adjustments to your calorie equation can make a huge difference in your weight.
While spicy food may not help you lose pounds, it may help push you in a healthier direction. Spicy foods have a thermogenic effect on the body and can increase the metabolism at some extent.
By incorporating some peppers and hot spicy salsa into your diet, it could affect metabolism. However, this isn’t the end all on weight loss and metabolism.
Here you’ll experience very mild results but every little bit it can help.
According to studies, physically inactive people lose about 3-5% of their muscle mass per decade.
Although, it’s a lot less in people that’re strength training but do remember that we have a physically inactive society.
The loss of muscle is one of the biggest obstacles people face when they get older, but one of the best ways to combat that is by lifting heavier weights.
Different researches (from the University of Alabama in Birmingham) states that dieters who lifts heavy weights lose fat fast, but retained muscle while those who just did muscle and cardio lose fat.
Those heavy lifters also experienced a significant drop in clothing size. Bigger weights, smaller pants.
Nutrients play a vital role in weight loss and muscle growth.
According to a study published in the British Journal of Nutrition, increased calcium intake in volunteers who previously did not get enough of the nutrient, lead to greater weight loss than just cutting back on calories alone.
In addition, researchers speculate that this is because of the intake of calcium supplement that helped to curb women’s appetite for fattier foods.
If you’ve been doing all the right things such as exercising regularly, eating well-balanced meals and getting your 8 hours every day – and still not seeing results, then there may be an underlying deficiency holding you back.
According to health experts, nutrient deficiencies can really be looked at for why people aren’t losing weight, which is why it’s so much important to work with your medical professional or dietitian.
In such cases, Vitamin D deficiency is pretty common. It’s really just making sure you’re not missing out on any of those nutrients your body needs in order to maintain a healthy weight.
If you’re a busy women trying to lose weight after 30, you might be tempted to back burner your weight and your health. Or worse, you might go on the first diet you read on several sites or in a fashion magazine.
I would suggest not to make such mistakes.
This is the time when your decisions have real long-term consequences. So make the best choices for lifelong well-being and health. Weight loss for women after 30 is possible when you’ve a great support, smart organization and a healthy dose of common sense.