How to lose weight after 30

November 24. 2021

If you feel like your scale got stuck once you hit your thirties – know that you’re not alone. You’re probably familiar with the concept of metabolism that slows down as we age. It’s a natural occurrence, and it happens to all of us; but as with anything else, it hits each one of us differently. 

Although a slower metabolism typically makes it more challenging to lose weight, bear in mind that your thirties are magical in numerous ways. Whether you’re growing your family, pursuing a successful career, finding out who you really are and what you want – or simply enjoying life in any way, all these blessings carry a certain amount of responsibilities and struggles that may affect your weight. Well, instead of giving up on yourself and giving in to all those unhealthy habits that typically come with a busy life, we suggest you learn more about how to lose weight after 30. Our weight loss clinic breaks down the subject in today’s article and offers effective tips for a successful weight loss in your thirties:

Make good feeling your top goal

We understand your desire to lose weight and be in your very best shape, but if you get caught up in that goal solely, you’re actually pushing it further away. It appears that people who focus on the number on the scale more than the overall health and well-being find it harder to lose the excess pounds. Therefore, instead of desperately waiting for the result, you should make it a priority to enjoy every step of the process and strive to obtain (and maintain) a good feeling. Once you achieve that, weight loss will follow. 

Start moving

Your 30s may include a sedentary job, too many car rides, and too little physical activity. Although many people hide behind their busy schedules and claim that they cannot find the time to exercise, let us assure you they got it all wrong. We understand how challenging it can be at times, but taking some time to incorporate any form of physical activity each day will significantly boost your weight loss. Our recommendation is to find an activity you’ll enjoy – it may be as simple as walking, as spiritual as yoga, or as exciting as Zumba classes – and anything in between.

By engaging in a physical activity you enjoy, your chances of persisting through it will be much higher. If outdoor activities don’t suit you by any means, you can always equip yourself with a yoga mat, a kettlebell and some lighter weights, and a skipping rope. Your home gym can still do wonders for your body. It’s important to keep in mind that our muscle mass declines as we age; therefore, it would be best to find an activity that helps you maintain that mass.

Say goodbye to fad diets

Fad diets are everywhere these days; those who create them are well aware of our busy lifestyles, so they strive to think of those quick fixes that are typically highly restrictive and are said to show results fast. If a diet you came across online seems too good to be true – best believe it is. Although these diets are still trendy among people of all ages, we’re glad to see that more people are now becoming aware of their adverse side effects. Besides sometimes threatening your health, these diets are never sustainable; they make you switch from one fad diet to another until you completely lose interest in losing any weight. That’s why it’s vital to give them up after you turn 30 and learn more about how to lose weight healthily and sustainably. 

Fuel up with nutritious foods

Once you fulfill the previous tip, you should start fueling your body with nutritious foods. If dull pictures of cooked and unseasoned veggies go through your mind at the mention of a nutritious meal – it’s time to roll up your sleeves and start learning about how you can turn fresh ingredients into exciting, tasteful meals. Since your options will be virtually endless, we can’t list all of them here, but your goal should always be a nutritionally balanced meal packed with lean protein, healthy fats, and unrefined carbs. Your snacks of choice may include fresh fruit, berries, and nuts – all in moderation.

Find ways to cope with stress

Although it seems like stress is inevitable these days, finding ways to cope with it should be one of your top priorities. Stress can negatively affect both your physical and mental health, and it’s also shown to increase cortisol levels, likely triggering you to reach for a less healthy treat. There’s no one-size-fits-all solution to managing stress; you can start exercising regularly, improve your sleep schedule, meditate or do yoga. Even some breathing exercises can help you relax throughout the day. If you feel like you’re doing everything you can to shed those extra pounds, pay attention to how you cope with stress since it can cause negative side effects such as increased hunger, decreased motivation, slower bowel movement, etc. 

Don’t forget to hydrate

If you never really paid attention to your daily water intake, now is the time to start doing so; you’d be surprised to find out how dehydrated you may be. Although water is beneficial for virtually every aspect of your health, it’s especially important for people trying to learn how to lose weight after 30. Remember the decrease in metabolism speed that occurs as we age? Water will counteract this issue and increase your calorie-burning potential! It’s pretty amazing how such a plain and available beverage can do wonders for your health and weight.

Include enough sleep in your busy schedule

Squeezing in a 7-9 hour good night sleep can significantly aid your weight loss efforts. Once again, we’re well aware of your busy schedule that involves a family, a full-time job, or any other occupation. Still, to successfully lose weight after 30, you should understand how sleep deprivation affects the number on the scale. Well, sleep-deprived people not only have greater chances to snack during the late hours but also trigger the release of hunger hormones. Less sleep means more oxidative stress and a higher chance of insulin resistance and glucose intolerance. Above all, sleep deprivation additionally slows down your metabolism, and you should be looking for ways to counteract it.

Final thoughts

It’s common for people in their thirties to feel like they’ve hit a weight plateau, and there’s no going down. Suppose you still fail to see the desired results after implementing the previous tips. In that case, you may benefit from using supplements (such as a lipo C injection) to kick-start your weight loss by boosting your metabolism rate. You can also curb hunger by using medically-advised appetite suppressants, such as phentermine. Although this is a weight loss prescription medication, it’s essential to get informed on how to intensify phentermine and make it more effective. Getting checked for deficiencies will also help you determine whether you lack certain nutrients necessary for a successful weight loss. 

If you’ve wondered how to lose weight after 30, we hope this article has successfully highlighted some of the effective ways to achieve your goal. Bear in mind that there are numerous things and health conditions that make it difficult to lose weight. If you find yourself struggling, don’t hesitate to reach out to us and schedule an appointment. Our experienced physicians will conduct a thorough medical examination and advise you with the most suitable weight loss program for your personal case. 

Author

Nurse Walton

Born and raised in Chicago, IL, Chanay received her Practical Nurse licensure and went to work in clinical specialties such as Home Health, Assisted Living, Long-Term Care and Dialysis Centers. Through this work, she realized the importance of diet, nutrition and weight loss among her patients. This led her to open A Better Weigh, Inc. Medical Weight Loss Center in 2009.