8 ways to reduce your weight in your 30s –

Several studies show how weight loss can benefit many aspects of life. From glycemic control, reduced risk of cardiovascular disease, reduced chronic inflammation, to reduced risk of hypertension, losing a few pounds in a healthy and conscious way may be necessary to maintain quality of life.

But unfortunately, many weight loss methods are inefficient and unsustainable, and the pressure of the weight loss and diet culture can bring harm, not only physically, but also mentally, to many women — especially when we reach 30 years of age and our metabolism slows down, causing that some methods that worked before, do not have so much effect.

Despite this, there are healthy ways to lose weight in your 30s. Here are 8 sustainable ways to lose weight.

8 WAYS TO LOSE YOUR WEIGHT IN YOUR 30s

1

CHANGE YOUR FOCUS

Not always thinking that you want to lose weight is the best way to in fact accomplish this feat.

A study of 301 women showed that those motivated to lose weight by focusing on their appearance failed to maintain the results for more than 30 months, while those motivated by their health managed to lose weight (and keep it off) significantly.

two

INVEST IN A GOOD FOOD

With the focus of weight loss being your health, the next step is to improve your diet. There are several studies that show how increasing consumption of fruits and vegetables positively impact weight loss and maintain body health.

A study that followed women between the ages of 38 and 63 for 12 years showed that participants tended to gain weight as they aged, but those with the greatest increase in fruit and vegetable intake had a 24% lower risk of becoming obese compared to those who did not. had the greatest decrease in intake.

Make small changes on a daily basis to include them in your menu. How about a spinach omelette for breakfast? Or a nice plate of salad to go with lunch?

3

CHOOSE STABILITY OVER SPEED

Yes, it would be great if we could achieve our goals overnight, but unfortunately, that’s not the case. Diets that promote rapid weight loss and low calorie intake affect energy levels, health and our overall performance.

Studies have repeatedly shown that crash dieting leads to weight recovery and compensatory changes (such as binge eating) that may make future weight loss and weight maintenance more difficult.

Adopt a good eating pattern that fuels the body while creating a small A calorie deficit will result in slower weight loss, but it will decrease the chances of weight regain over time and ensure you get the nutrients your body needs.

4

STAY ACTIVE

Routine can be a great ally when it comes to losing weight. After all, you don’t need to invest in a high-intensity activity for this.

According to a study published in 2018, walking more and reducing the time spent sitting throughout the day is just as important as spending a few hours a day at the gym.

Of course, if you don’t usually lead an active life, it’s important to increase activity little by little, like choosing the stairs instead of the elevator or escalators, choosing to walk instead of using the car for short journeys. Also according to the study, 10,000 steps a day, are associated with greater weight loss.

5

ANALYZE OTHER ASPECTS OF YOUR ROUTINE

Weight problems can be linked to several other factors: such as stress, genetics, sleepless nights or sedentary lifestyle can be one of the reasons behind health problems. Therefore, improving your health should be your focus. Often, weight loss comes as a consequence.

6

OWN YOUR SLEEP

Work, responsibilities, home and even a family. Many people in their 30s are dealing with multiple responsibilities and oftentimes, a good night’s sleep can end up being a last resort.

When sleep-deprived, we tend to gain weight due to the increase in the hunger hormone, decrease in serotonin and a drop in energy levels, which makes the weight loss process even more difficult. That’s why it’s important to prioritize sleep, I try to get an average of 7 hours of sleep per night on a constant basis (it’s okay sometimes I don’t get it, but that shouldn’t become a rule, see?) to help maintain weight and health.

7

HYDRATE YOURSELF!

Don’t forget the water bottle, see? She must be his best friend at these times.

According to a recent study conducted with 358 individuals showed that a higher water intake was directly related to a healthier body, including a lower percentage of body fat and smaller waist circumference.

The exact amount of water you should drink depends on several factors – weight, lifestyle. An account recommended bynutritionist and clinical director of Dietnet Nutrition, Health and WellnessLara Natacci is: 35 ml X kg (In the case of a 60 kg adult, 2.1 liters per day would be required). Also, a practical way to know if you’re hydrated is to notice the color of your urine, the clearer it is, the better!

8

RESPECT YOUR BODY

In times of social networking, it can be difficult to accept (and love) our bodies the way they are. But learning to respect it, listen to it and not pressure yourself to reach impossible standards of beauty is extremely important.

In fact, self-criticism can compromise your success when it comes to achieving your goals. One study suggested that self-criticism was associated with decreased well-being, directly and indirectly, mediated by increased negative affect and decreased positive affect related to weight.

“Evidence now suggests that sustained weight loss requires behavioral strategies of self-regulation, action planning, development of self-efficacy, autonomy and motivation. However, self-management of food and activity can be impaired by various psychological and emotional factors. Attempting to lose weight can create stress, putting motivations and emotions at odds with physiological drives to defend against energy deficits and environmental cues to overeat.” is cited in the study.