Losing weight is no easy feat and may require more time and effort after turning 30.
While studies show that your metabolism doesn’t significantly slow down until you reach 60, there are many reasons why you might feel more prone to weight gain once you hit 30.
Your life becomes busier, work takes a toll, you sit more, your eating habits may suffer, and much more.
“If you’ve never struggled with weight before 30, and your dietary and lifestyle habits are less than desirable, chances are it will catch up to you at some point,” says Laura Burak, founder of “GetNaked Nutrition” and author of “Slim Down with Smoothies.”
The good news, according to Burak, is that she doesn’t believe age will affect your efforts to become leaner and healthier. With the right positive mindset and a healthy plan that you know you can stick to, you’ll be heading in the right direction when it comes to weight loss after 30.
Consume quality and whole foods
First and foremost, Burak recommends building a foundation of predominantly high-quality plant-based foods. This includes outdoor-grown foods such as fresh vegetables and fruits, seeds, nuts, heart-healthy oils like avocado and olive, potatoes, corn, beans. A 2020 review published in the journal Nutrients revealed that increasing fruit and vegetable intake aids weight loss in women, likely due to their high dietary fiber content, low calorie count, and ability to promote slower eating.
Additionally, you should incorporate plenty of lean proteins like fish, eggs, and poultry to stabilize blood sugar levels.
“This, in turn, will keep you balanced and satiated, making it less likely that you’ll devour all processed foods at 4 p.m.,” explains Burak.
Limit added sugar in your diet
Added sugar is not your friend, especially when trying to shed pounds.
“One of the biggest challenges we face is the abundance of added sugar in our diets, and as you age, it can have more impact on your health and weight,” explains Burak.
Consuming excess calories from added sugars is associated with weight gain and increased belly fat.
A smart habit is to limit the amount of added sugar you consume. Additionally, start reading food labels whenever you shop at the grocery store. This can help you identify hidden sources lurking in many packaged foods.
Ensure adequate daily eating
When aiming for fast weight loss, don’t make the mistake of not eating enough throughout the day and then reaching for a jar of cookies at night. Your body needs fuel throughout the day, so depriving yourself of calories all day and then consuming more than necessary late in the evening can lead to weight gain and other health issues.
“Eat enough food during the daytime when you actually need it the most and lighten up on the evening meal,” she adds.
Meal preparation
If you want to lose weight after 30, consider meal prepping on Sundays to ensure you give your body all the necessary nutrients and have control over portion sizes. With all your meals planned for Sunday, you’re less likely to feel the need to grab something unhealthy on your way to work or home.
Additionally, according to research published in the International Journal of Behavioral Nutrition and Physical Activity, meal preparation at home is associated with overall “improved dietary quality.” For female participants, meal planning was directly linked to a reduced likelihood of obesity and overweight, while for males, meal planning played a significant role in weight reduction.
Practice mindful eating
It may sound simple, but taking the time to sit and slow down in your hectic schedule to truly enjoy your food can make a significant difference in supporting weight loss after 30. Limit all distractions, such as mindlessly scrolling through social media, and embrace mindful eating.
“Pay attention to the fact that you are actually eating so that your mind and body can better process the food and prevent you from overeating later when that energy is likely unnecessary at the end of the day,” explains Burak.
