Are you frustrated about gaining weight but not knowing the reason behind it? You are certainly not alone. While overindulging is often the most crucial element leading to weight gain, other variables, such as stress, life stages, job, and even gender, all play a role.
A sedentary lifestyle is no doubt a leading cause of weight gain and chronic illnesses. In addition, obesity is home to many health problems. But the reason as to why you gain weight can vary immensely.
And having key weight loss tips and insights about weight gain in your 30s will assist you in getting back on track.
Differentiating Weight Loss and Weight Gain in Men and Women
Our anatomy is different; physiology is distinctive, and so are our actions. But is this difference also reflected in our capacity to gain or lose weight? If you answered yes, you are correct.
It should suffice to say that a woman’s body deposits fat differently than a man. For example, women tend to store fat around their thighs and hips. While men tend to have more significant abdominal fat. By knowing this, we can target the weight loss areas.
Men have a higher total muscle mass, while women have a more considerable total body fat than their counterparts. To exemplify, a woman will have more fat than a guy for the same BMI (body mass index). Men and women differ even at healthy body fat levels.
Lifestyle Causes for Weight Gain in Your 30s
When people are in their 20s, they are energetic, enthusiastic and have fewer responsibilities.
As a result, they can focus on their health and look their best. But entering into one’s 30s, especially hitting the late 30s, life can get more complex with increasing responsibilities and reduced physical strength.
As a result, sudden weight fluctuations can start right from your prime college days, your 20s.
Erratic eating habits, zero exercise and poor sleeping patterns are all to blame for weight gain. This pattern often remains constant even till your early 30s.
Then the weight rises due to other physiological changes right as you enter your 30s. It can also lead to resistant weight loss or even your weight loss journey hitting a plateau.
Physical Reasons for Weight Gain in Your 30s
After the age of 30, both men and women produce fewer hormones. For example, estrogen, the hormone that regulates a woman’s menstrual period, takes a nosedive after 35.
It might result in weight gain and a reduced libido than usual. Similarly, men’s testosterone levels also decline as they age. Again, this might result in unfavourable changes, such as increased weight, particularly around the abdomen.
We lose muscle as we age, so weight gain only gets more challenging. Additionally, certain life stages like pregnancy can further lead to pre-or postnatal weight gain, a condition quite common.
The inherent muscle loss becomes progressive the moment a sedentary lifestyle takes over. Unfortunately, this acts as a corrosive companion to your continual physiological shifts.
The unavoidable effect? Weight gain in your early 30s, which continues to rise with each new decade.
20 Easy Weight Loss Tips
1. Eat Home-cooked Food
Tattoo this on your mind. After all, what can be healthier than a meal prepared at home? A perfectly balanced meal contains all the macronutrients and fulfils its daily requirement.
A study suggests that when you consume the nutrients your body needs, your satiety level increases, and you do not crave unnecessarily. It means that you will not consume extra calories, and you will finally start to lose weight.
2. Avoid Binge Eating
Do you often find yourself binging on your favourite snack? You probably would keep on eating without even realising that you’ll soon hit the bottom of the packet.
A packaged food item contains so many calories and is low in micros. Hence, it cannot keep you full for longer, and you feel hungry again within no time. Not to mention the empty calories you consume. If you keep your binging in check, you can soon see your weight dropping.
3. Do Not Do Restrictive Diets
The restriction does not help in weight loss in the long run. No carb, detox diets, apple cider vinegar and maple syrup diet are fads that are neither sustainable nor a long-term option.
So, eat everything you like in adequate portions and exercise at least three days a week to eliminate the excess calories.
It helps to download an app like HealthifyMe to customise a diet plan and track your calorie burn vis-a-vis the physical activity.
4. Count Your Calories
Yes, keep track of your calories to eat within your calorie budget. Think of it this way; you make a budget for your house, so you spend money within that budget to avoid financial problems.
Similarly, you can make a calorie budget to avoid unnecessary calories. It helps to write down what you are eating daily.
For example, if you eat an extra portion of rice during lunchtime, reduce rice intake during dinner time. That’s how you can keep within your daily caloric budget.
5. Controlled Portions are Very Effective
If you eat a bowl full of your favourite food, you need to consume less.
So instead of a full bowl, eat half of it. Eating less than what you already consume might help you cut down a few calories.
Know more: 5 Practical Tips For Portion Control
6. Use Smaller Plates
If you cannot control your portions, here is your solution. Use smaller plates.
It is 100% effective in assisting your weight loss journey. It is true that if you serve yourself on smaller plates; you are not going to overeat- an easy way to approach weight loss.
7. Mindful Eating
If you are mindful of what you eat and how much you are eating, you do not need to worry anymore. As you know, your calorie intake does not overeat, helping in weight loss.
8. Increase Your Protein Intake
Protein is a macronutrient and is a bodybuilding nutrient. It will keep you full for longer, hence reducing your cravings.
It will help you avoid overeating. You can easily overeat on carbs but not on proteins. Instead, eat lean meat, eggs, fish, dairy products or soya. They are the primary source of protein and are low in calories.
9. Add Fibres
Just like protein, fibre is a satiating food. Since you feel full for longer, you will not binge on any food.
Fruits and vegetables or multigrain roti are high in fibre and low in calories. You might have noticed that when you eat roti and vegetables or fruit, you tend to eat less than when you eat foods that lack nutrients.
10. Choose Good Fats
A way to lose weight is to learn to control sugar cravings.
Do you know how? Including good fats in your diet can help you manage sugar cravings and help in your weight loss journey.
Nuts are high in minerals and a source of good fats. So try to snack on nuts and see how you restrain yourself from eating chocolates or brownies.
11. Eat Slowly
Oh! The stressful days have made it difficult for us to enjoy our food. It seems like you have dedicated your life to your laptop, chair, desk, and files.
Do you know eating quickly without understanding your food does not help your body?
You might have heard your elders say eat slowly and if you are eating, think about your food. When your mind is somewhere else, tense, you will tend to eat faster.
Your brain takes 20 minutes to understand this, and then it sends signals to you to stop eating right away. Still, if you eat faster, your brain might get confused, and you might not get the signs of being full, and end up overeating.
12. Avoid Stressful Eating
As mentioned in the above point, you might not come to know that you are overeating. Learn to manage your stress, especially when you are a working person.
The workload is unavoidable when you have a task to complete with a deadline. The same is the situation with stress. Mental health and physical health are correlated, and you need to take care of both.
You cannot ignore your mental health while focusing on your physical health and vice versa.
13. Avoid Drinking Your Calories
Are you the one who likes to drink cola or a milkshake during lunch break? You are doing wrong with yourself.
Do you know liquids tend to increase your appetite? Yes, they boost your hunger, and you eat more. However, we generally forget that store-bought shakes contain empty calories.
Instead, go for coconut water, nimbu-pani or chaas.
14. Go Natural
Do you consciously choose fruit over chocolate to satiate your sweet craving or dahi with seasoning over a brownie and ice cream on a hot summer day? Then you have won half the battle.
Being aware of the natural options, including fruits, salads, whole grains, seeds, nuts and avoiding desserts, ice cream, and snacks, can go a long way to staying healthy and happy.
15. Check the Label on Packaged Food
If your work is such that you need to rely on packaged food, read the label. People who generally rely on packaged foods should develop a habit of checking the labels on the packet and avoid food having high sugar or sodium content.
Therefore, look for organic, low salt, low preservative options. They may be more expensive, but our primary responsibility is towards ourselves. So cut down on that additional pair of shoes, invest the same amount in making yourself healthy.
16. Exercise Regularly
So, you need to understand that just counting your calories or tracking your calories would not do everything.
It would help if you exercised too. Make a routine and exercise regularly. It seems uneasy for at least 15 days, but once you develop the habit, you will feel an urge to exercise daily.
You can do any form of exercise. Be it yoga, Pilates, HIIT workouts or weight training. Nobody can deny the benefits of walking. Anyone can get time to at least walk. Short spans of walking between work are also beneficial.
17. Get Adequate Sleep
Many studies prove that getting adequate sleep helps your weight loss process. Sleep deficit is the worst thing you give to yourself.
You work for the whole day and then again sit at night to complete your pending work or extra work that you cannot do in the daytime.
Despite knowing that you have to get up early in the morning, you sleep late at night. Sleeping late at night increases your sugar cravings, and you end up eating a lot of sweets. So, do not stay awake late at night.
18. Go Colourful
If every meal has three to five different coloured vegetables in raw or cooked form, a protein source and some healthy carbs, you have served yourself a healthy meal.
Ensure you start by filling up 50% of the plate with vegetables, about 25 to 30% with protein and the rest with carbs. If you can stick to this simple thumb rule, you will successfully start your weight-loss journey.
Also, it would help if you ate your salad first. It fills you up, and when you move on to carbs and protein, you may not require a second helping.
19. Drink Water
Stay hydrated. Sometimes we confuse our bodily signals.
For example, extreme thirst can mimic a feeling of extreme hunger. So remind yourself to have hydrating fruits, vegetables, green tea and water periodically.
Also, drink a glass of water 10-15 minutes before a primary meal. Similarly, drink water 45 minutes after a meal. It improves digestion.
20. Be Like a Child
A child never condemns themselves. Even when they fall, they get up and continue with the game. So go ahead.
Binge and be unhealthy for a day. However, do not criticise yourself the following day and get into any extreme diets. Just go back to your regulated, usual diet, and you will be back on track.
Certain Weight Loss Tricks:
Keep visualising yourself in your new shape.
Understand that it’s a long-term commitment. Quick weight loss is a myth that results in unhealthy weight loss.
Do not cut down too many calories suddenly
Eat healthy and clean
Eat what you like but always watch the portion
Include 3 hours of exercise in a week; if you break it down, it’s less than 30 mins a day.
Make yourself the priority. Do not forget to look after yourself
You cannot equate food with emotion. If you are lonely or bored, find a hobby or a cause or clean your cupboard. Go for a quick walk. Do not fill up any emotional vacuum with food
Eat a small meal before you go to a party. A few pieces of deep-fried paneer or cocktail samosas are bad enough to ruin your healthy schedule. Look for the compliments and eat a dainty salad instead
Do not look for cheat days. Every day you need to treat your body equally. For example, the thin one never goes hungry but is a smart-eater
Healthy Weight Loss Guidelines
Do your proper research or consult a nutritionist. Then commit yourself to a goal. It could be weight loss to wear the dream dress, or being able to have the perfect beach body or running around with your toddler. Next, get a support system at home and work.
Finally, celebrate your wins by checking your weight periodically and treating yourself by booking a massage or buying an outfit that flatters the new you.
Popular Fad Diets for Weight Loss
1. Keto Diets
The keto diet is a high-fat diet with a negligible amount of carbs. So, the body breaks down the fats to get energy instead of breaking down the carbs.
This process is known as ketosis. When we eat a high-fat diet, our liver produces ketones and burns fats. Thus, it helps in weight loss.
So, there you go, now you know the science behind losing weight through a Keto diet. But get into a Keto meal plan only if your nutritionist recommends it, as it can cause severe health hazards if practised without supervision.
2. Intermittent Fasting
It is essentially a way to reduce your eating time. It is a cyclical pattern between the periods of eating and fasting.
Intermittent fasting can be one of the easiest ways to speed up weight loss.
For example, you eat within the 8-hour window and fast for the rest of the 16 hours. Say from 11 am to 7 pm and then fast for the rest of the day (from 7 pm to 11 am).
During the fasting period, your body utilises the fat stored in your body for energy. Yet another effective way your body gets rid of unwanted fat and helps you lose weight.
Several forms of intermittent fasting are popular–alternate-day fasting, dry fasting, 5:2 days fasting, etc.
However, following this practice comes with a disclaimer. Ask your nutritionist to assess your health and lifestyle considerations and then embark on this journey.
Losing extra body weight can improve various health issues for certain people, including blood sugar and blood pressure levels and inflammatory indicators.
Furthermore, achieving a healthy and sustainable body weight might boost your self-esteem and amp up your quality of life.
Weight Loss Tips – Frequently Asked Questions (FAQs)
Q. How do you speed up weight loss?
A. To have a quick weight loss, you should keep in mind the following:
1. Eat lots of fibre and proteins with every meal
2. Do not binge
3. Avoid snacking on packed foods
4. Stay within the portion sizes
5. Intermittent fasting
6. Eat home-cooked meals
7. Count your calories
Q. What are the main tips to lose weight?
A. The main tips to lose weight are avoiding binge eating, controlling your portion sizes, having a high protein breakfast, avoiding sugary drinks, using smaller plates, and choosing good fats.
Q. What are the nine rules to weight loss?
A. The nine rules to weight loss are:
1. Stay hydrated
3. Calorie deficit
4. Protein with every meal
5. High fibre
6. Avoid sugary snacks and drinks
7. Do not do restrictive diets
8. Mindful eating
9. Eat slowly
Q. Is milk good for weight loss?
A. Milk is an excellent source of protein, and it can help in weight loss. Protein helps provide satiety which may lead to a lower calorie intake. You can also opt for low-fat milk, which is lower in calories and fats. That is how milk can assist in weight loss.
Q. How can I burn 1000 calories a day?
A. Some physically active individuals can burn more than 1,000 calories each day while exercising. You can accomplish it by cycling, swimming, or sprinting.
Q. How can I lose 10 kgs in 2 weeks?
A. You might lose weight rapidly depending on how many carbs you consume. You can also do it by using smaller plates, exercising, eating a high fibre and protein diet and controlling your portion sizes. The majority of individuals wish to reduce weight rapidly. However, losing 10 kilos in two weeks is challenging, and it is not a healthy weight loss method.
Q. How can I reduce my stomach fat?
A. To reduce stomach fat, you must control your portion size. Include lots of fresh fruits and veggies in your diet and eat whole grains, Lentils and beans. You should avoid drinking your calories. Additionally, being physically active also helps in losing belly fat.
Q. What should a woman eat to lose weight?
A. To lose weight, you should eat a diet abundant in fruits, vegetables, nuts/ seeds, whole grains/ millets, pulses and beans. Include good sources of protein (eggs, paneer, fish, lentils, beans) and high fibre foods (green veggies and fruits). Lower your refined carbs intake and eat complex carbs.
Q. What is the fastest way for women to lose weight?
A. The fastest way for women to lose weight is to manage how much they eat. Make sure to count your calories and eat within the portion size. Make sure to stay hydrated and exercise. Cut down on refined carbs (maida and packed foods) and eat more complex carbs (fruits, vegetables, pulses, seeds and nuts). This way, weight loss becomes achievable and quicker.
Q. What is the healthiest weight to lose?
A. It’s typical for anyone attempting to lose weight to desire to do it as quickly as possible. However, people who lose weight gradually and consistently (approximately 1 to 2 pounds per week) have a better chance of staying at that weight and achieving a healthy weight loss.
Q. What foods help burn belly fat?
A. No miracle food can burn belly fat. However, to reduce belly fat, you can include foods low in carbs and high in protein and fibre. Such foods include rajma, chickpeas, green veggies, fruits, tofu and yoghurt. Also, make sure to stay within portion size and avoid snacking on packaged products.
Q. What should I eat daily to lose fat?
A. You should include foods that satiate you, and in turn, you eat fewer calories. Adopting healthy eating habits can help you lose weight. Your daily diet should consist of lots of green veggies and fresh fruits. In addition, eat home-cooked meals rich in protein (eggs, fish, lentils, beans, millets). You can also incorporate healthy fats from nuts and seeds (like walnuts, almonds, chia and sunflower seeds), which assist in weight loss.
Q. What is the number 1 worst carb?
A. Refined and highly processed carbs like sugary foods and drinks, bread, beagle, cupcakes, cakes, etc.
Q. What are the five worst foods for belly fat?
A. The five worst foods for belly fat include:
1. Sugary foods and drinks
2. Fried foods
3. Processed meat/ red meat
4. Bakery products (bread, pizzas, burgers, cookies)
5. Packed fruit juices