Ways to Lose Weight in Your 30s:
These ways to lose weight in your 30s include everything from eating more healthily and exercising regularly to tracking how much you eat and sleeping enough each night.
- The best time to start getting in shape and losing weight is right now.
- You don’t have to wait until you’re in your 40s to be healthier than ever; there are plenty of things you can do in your 30s to stay fit, healthy, and full of energy no matter what your current level of fitness may be!
- By the time you reach 40, you’ll feel better than ever about your body — and about yourself!
Exercise at Home
To lose weight in your 30s many people put a lot of time and money into their gym memberships, but if you work from home it may be impossible to find time for a trip to your local gym.
Fortunately, you can still get an excellent workout at home with little or no equipment. If you do want a more professional experience, there are many great online resources (like Daily Burn and Fitness Blender) that offer daily workouts with high-quality videos.
Or, if you prefer going old school with books, find a kickboxing book on Amazon and follow along at home. The 7 Minute Workout by Men’s Health is another good option as it offers seven different bodyweight exercises to choose from.
In addition, make sure to include cardio intervals such as jogging up stairs or doing jump rope for 60 seconds out of every 20 minutes of working out. You don’t need expensive gear like treadmills and elliptical machines;
the only piece of equipment you really need is something sturdy enough to use as a step bench so you can take advantage of stairs instead!
Keep Track of Calories Consumed on a Weekly Basis
To lose weight in your 30s: When you’re trying to lose weight, it’s important that you keep track of your calories. When keeping a close eye on your caloric intake, it becomes easier to find out where you might be going wrong.
For example, if you consistently consume more than your daily calorie count, there’s an issue that needs fixing. Tracking calories is also an excellent way of knowing exactly how much food (and what kind) impacts your weight loss efforts.
That way, when temptation strikes and those chocolate cookies come within reach, there will be no confusion or doubt about whether or not they’re okay for consumption at that moment in time.
At least if it’s written down on paper first! One final tip to remember is that exercise shouldn’t replace healthy eating habits. Rather, exercise should complement them by helping the body burn fat and maintain muscle tone.
To get the most benefit from working out while losing weight, schedule workouts around the same time each day—even if only for 20 minutes—to build consistency and make fitness part of your routine.
Learn from your body and how it reacts to certain foods
Although most people who are thirty and over often joke about their metabolism slowing down, it’s not entirely a myth. After all, your body does change drastically from your twenties into your thirties and forties.
However, you don’t have to resign yourself to gaining weight as you get older; there are some things you can do about it.
Not only is eating healthy one of them, but so is understanding how certain foods affect your body and metabolism. Pay attention to how eating large meals or sugary foods make you feel hours later; see if these feelings match up with what someone else who ate that food would experience as well.
If they do, then chances are those particular foods aren’t great for you. On the other hand, if eating something doesn’t leave you feeling icky right after eating it (but rather just after a few hours), then go ahead and indulge!
Start Small, Aim for an Overall Goal
If you’re trying to lose weight, you probably already know what eating habits will help get you there—fruits, veggies, whole grains, and so on.
But if your new healthy lifestyle includes a lot of changes at once (hello again sugar and refined carbs), it might be hard for your body to keep up! The weight might come off initially, but stick with it long enough and those dropped pounds could very well turn right back around.
Instead of setting an overall weight-loss goal (e.g., lose 15 pounds by summer), set small goals that can add up over time.
Want more energy? Shoot for losing just 5% of your body weight. You don’t have to do this all at once, either: Set achievable weekly or monthly goals instead.
For example, if you’re 160 pounds and want to drop 10 pounds, aim for 1 pound per week. That’s only 12 pounds a year!
Get Enough Sleep
Getting enough sleep is an essential part of weight loss, but it’s usually one of the first things that gets sacrificed when you’re too busy.
Sleep deprivation raises levels of ghrelin (the hunger hormone) and lowers leptin (the satiety hormone), which together tell your brain that you need food.
While sleep deprivation doesn’t necessarily cause you to gain weight, it will make it harder for you to lose weight and can make a number of other conditions worse—including diabetes and heart disease.
If you already struggle with sleep, ask your doctor what changes can be made or talk to a trained health professional about how to get more shuteye.
Some people find that getting up early works best for them, while others swear by getting up at 5am and only hitting the hay at 10pm.
Try going to bed earlier on weekends so you can establish a rhythm then add 15 minutes each night until you hit your goal amount of sleep time every night.
Reward Yourself, Not Yourself with Food
There are tons of ways to reward yourself for working out and healthy eating, but it’s important not to use food as a reward.
This is because many times when you use food as a reward you’re taking away from actual physical activity, which can make it more difficult for your body to lose weight.
If you really want a treat, try some dark chocolate. Dark chocolate contains cocoa that has been found to boost metabolism and increase fat burning by stimulating thermogenesis.
Don’t believe us? Try it! You will be able to find dark chocolate at any health-food store; look for bars that are no more than 60% cacao content.
Don’t Get Stuck in a Diet Cycle. Mix Things Up
To lose weight in your 30s switching up your workout routine is one of most effective ways to shed pounds and keep them off, so it’s important not to get stuck doing nothing but cardio—it helps to build muscle mass that can rev up your resting metabolism.
To keep your body guessing, follow a high-intensity interval training (HIIT) workout three days a week and do strength-training exercises two days a week.
It’ll help you stay slim and toned while also boosting your metabolism. Get Moving as Often as Possible: If you’re sedentary throughout most of your day, you could have an easier time gaining weight than maintaining it.
Stay Motivated by Reflecting on How You Feel About Yourself
One of my favorite ways to fight off stress is through mindful meditation. By taking a few minutes each day to meditate and reflect on how I’m feeling, I find that I am less inclined to overeat during stressful times.
Mindful meditation helps me cope with life’s ups and downs by allowing me see things in a different light—making negative situations seem smaller and positive situations seem larger.
Whenever I feel myself getting overwhelmed, whether it be with work or stress at home, my first instinct is always to eat junk food. Thankfully, before reaching for that bag of M&Ms, now I ask myself these three questions:
What is making you stressed? Do you have any control over your stress? Is there anything you can do about it?
Don’t Give Up
If you’re trying to lose weight, you need a plan of action. You may be able to read about techniques for effective weight loss, but putting them into practice is another matter.
The good news is that anyone can achieve their goals with enough discipline and motivation; not many people can say they’ve succeeded by making half-hearted attempts.
If you know why you want to lose weight, then it’s time put together a practical plan of attack; it will help keep your efforts focused and disciplined. In order to maintain success, however, an effort must be made at all times! Don’t give up!
As soon as you have a specific goal, set out to attain it. It’s important to maintain momentum, even when the going gets tough–but don’t beat yourself up if things aren’t going exactly according to plan either.
Understandably, there are days when life intervenes and things just don’t go as planned: maybe the kids had a big fight or the dog got sick. It’s okay–just do what you can do today and tomorrow try again! Finally: learn from your mistakes–and your successes!–so you can get closer and closer to achieving those dreams of yours.