It’s possible to lose weight in your Thirties: Here’s How
Many people think that once they reach 29, they lose the ability to lose weight. However, that is not true. Losing weight in your 30s, 40s and 50s is possible and people do it on a fairly regular basis. Although before talking about losing weight it is useful to look into why people gain weight after a certain age in the first place.
While there are many potential reasons for weight gain, the two main reasons are metabolism and routine. Metabolism is the process that converts what you eat and drink into energy. It is a person’s metabolism that decides how much fat is to be stored and how much is to be used for daily activities. As a person gets older, the amount of energy the body wants to exert reduces as it starts saving up for healing and survival. The metabolism slows down a lot. Moreover, as age increases, a slower routine sets in. Workouts reduce in either frequency or difficulty: people do fewer number of exercises or they do it at a lower difficulty level. The body gets tired more easily and gets hungry faster which means the food intake increases.
Weight gain happens- apart from certain illnesses- due to high caloric intake and low caloric deficit. What this means is if you take in more calories than you burn, the body will save more fat underneath the skin. This can lead to many health problems like clogged arteries which can lead to heart attacks, brain strokes and other organ failures. Plus, being overweight can also put people at risk of diseases like Type 2 diabetes, hypertension and osteoarthritis.
Needless to say, losing weight as a teenager or a young adult is easier, but that doesn’t mean losing weight after your 30s is impossible. Here are a few ways to go about it:
1. Positive Attitude
The most essential thing you require to lose weight is willpower. Before you think about the appeal of a slimmer figure or a healthier body, you need to ask yourself how you feel about it. While it may seem doable in the short term, you need to remember that the journey to weight loss is a long and hard one, and impossible if you are willing to give up halfway.
If you want to improve yourself and be the best, most fit version of yourself that is possible, you need to make up your mind. You need to commit to it and know that even if you don’t like every step involved, the result will be what you desire. Weight loss is a war, not a battle. Some you win, some you don’t. That is perfectly fine. You need to fight longer, not harder.
Make getting enough sleep a priority. Many studies have proven just how important sleep is. Eight hours of sleep may be more important than just exercise or a good diet- and we’re not the only ones saying this. A consistent lack of a good night’s rest leads to various health problems, including obesity and diabetes.
No matter the circumstances, allow your body to rest so that it can continue to work for you.
There are many downsides to not drinking water, not a single one to drinking enough. Every bodily function depends on water. Dehydration can affect brain structure and function. It regulates body temperature, body waste and helps lubricate joints. Kidneys cannot function without it.
Did you know that 90 percent of your blood is made of water? It is water that will maintain the blood volume and blood pressure. It helps deliver nutrients, minerals and oxygen to every organ and cell in your body. Moreover, replacing any kind of sugary-salty drink with water and drinking a glass of water before heavy meals will help reduce weight.
There is no fixed amount of water that you have to consume daily. However, the U.S. National Academies of Sciences, Engineering, and Medicine declares that the average daily intake of water should be around 3.7 litres for men and 2.7 litres for women. This comes to approximately 16 cups for men and just over 11 cups for women.
Exercise is important for the body. Without exercise the body starts losing function. A minimum 30 minutes of exercise a day is necessary for weight loss. These don’t have to be too heavy or difficult, just enough that the body stays in a “caloric deficit” meaning you burn more calories than you gain.
If you plan your meals and exercises according to calories, it will be far easier to lose weight. Joining a sports club for the sport you like the most will help you lose weight as well as reduce mental stress.
5. Diet Plans
A lot of people fall into the trap of fad diets. Diets that are trending and everyone is talking about for the time being. These diet plans are all over facebook and whatsapp. Quick fixes are just that- quick. Quick to come and just as quick to fail.
A large majority of men and women in India consistently shift from one fad diet to another with no results. The terrible effects these unplanned, malnutritional diets have on physical health are second only to their effects on mental health. When people try diets over and over and the result is the same, it can be traumatising and disheartening.
6. Reduced Stress Level
Stress has been linked to many illnesses. From hypertension to weight gain, stress is a terrible thing to have. Sometimes a high stress level will result in lower sleep which will make you more tired. Being exhausted means you will not take better care of yourself.
It is okay to have some stress. No one leads a 100% stress free life. Worries come and go. So, reducing your level of stress is recommended. Developing a control grid is essential. Pick and choose the things you worry about.
7. Good-for-You Meals
Food has always been a great form of comfort. It is easiest to be happy and content after you have eaten. However, we no longer do about-heavy activities like our ancestors used to- we don’t hunt or forage and we don’t go without food for days on end.
Therefore it becomes important that we don’t listen to our cravings. Stopping urges for high-carb, high-fat, low-nutrition food and having a balanced meal instead will lead to quicker, long-term weight loss.
8. Weight-loss surgery
If none of the methods work for you, there is always Bariatric surgery. If you’re an obese adult, especially someone with type 2 diabetes or other weight-related conditions, and if you’re truly committed to making lifestyle changes that will keep your weight off once you lose it, you may be a candidate for weight loss surgery.
Keep in mind, this shouldn’t be your first option, but it’s not the last either. If you believe you can do it, connect with Radiance Hospitals and our bariatric surgery specialists and ask him if it is right for you.