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.
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Dance WorkoutsTattoo 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.
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.
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.
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.
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.
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.If you cannot control your portions, here is your solution. Use smaller plates.