If you want to lose weight and maintain a healthy lifestyle, then it’s important to start your journey as early as possible in your life. This way, your habits will be well-ingrained and easier to maintain over time.
Your health should be the main priority throughout your life, including in your 30s. That’s why we put together this list of 10 ways to kickstart your weight loss journey in your 30s and continue to lose weight sustainably throughout the rest of your life.
1) Put your focus in a different direction.
To reach your health goals, focus on your general wellbeing instead of your weight or looks.
Involving 301 women has shown that those who are least motivated by self-appearance-related reasons lose the most weight after 30 months.
This doesn’t mean that your body’s appearance isn’t an important motivator for changing it. Instead, it suggests that your body’s appearance and the acceptance it offers by others should not be the only or even the primary reason for wanting to lose weight.
Motivated by factors like improving your diet quality, endurance, and energy levels, as well as reducing your disease risk, the likelihood of your success on your weight loss journey increases over time.
2) Be sure to load up on vegetables
Increasing your intake of fresh fruits and vegetables is a terrific way to have a better diet, reduce your risk of disease, and healthily lose weight.
Try mixing spinach, tomatoes, and onions into your eggs in the morning and enjoying them with a side of berries. Alternatively, you can snack on raw vegetables dipped in hummus, or you can also add a side of roasted mixed vegetables to your dinner. Veggies are nutrient-dense, high-volume foods that are low in calories but high in satiety. They’re versatile and can be enjoyed raw, cooked, juiced, or dehydrated for long-term storage.
3) Aim for sustainability over speed.
Numerous diets and detoxes will promote quick weight loss by recommending extremely low-calorie diets.
Indeed, quick weight loss is likely with these diets as they reduce calories to a low amount.
One problem with these diets is that they usually don’t result in sustained weight loss since they will negatively affect your health and even your energy level.
Constructing a sensible dietary plan that sustains your body and brings about a calorie deficit without cutting your caloric intake to dangerous levels can produce slower weight loss, but it can increase the chances of sustainable weight loss and reduce the likelihood of nutrient deficiencies over time.
4) Don’t underestimate the significance of simple daily actions
To lose weight, most people are led to believe that they need to take part in a frequent, high-intensity activity routine. However, they don’t have to engage in these kinds of intense workouts to get their healthy body weight.
Just as it’s important to spend a few hours in the gym per week, it’s equally important to stay active by increasing your step count and reducing your sitting time.
If you are currently inactive, it’s important to gradually increase your activity. If you only get 1,000 steps per day, try to aim for 2,500 steps each day, which is equivalent to a mile (1.6 km).
5) Focus on your health and happiness
Do not sacrifice your well-being by following a diet or exercise plan that is mentally and physically painful for you. When a diet becomes too restrictive and you spend all your time obsessing about food, it might be an indication that it’s an unhealthy and inappropriate choice for you. A healthy, sustainable diet and lifestyle should help you feel full of energy.
6) Understand that weight loss is not the sole key to good health
It is true that weight loss improves your health and reduces your risk of disease. Nonetheless, it is only one part of a much larger whole. Not only is stress the major one, but other factors include mental health issues, lack of activity, illnesses and diseases, poor nutrition, genetics, and a lack of sleep.
That’s why improving your health in general, not just losing weight, should be your goal.
7) Sleep 7 hours every night
Because of all their responsibility at work, the time they get to spend with their family, and time going out with friends, people in their 30s may be suffering from lower-quality sleep.
Having a consistent sleep pattern is necessary for healthy weight maintenance and overall health.
8) Say no to most diets
To have a successful weight loss plan that meets your needs, it’s crucial to avoid extreme and restrictive diets. You can stick to a healthy diet no matter the occasion; on vacation, celebrating a holiday, or enjoying a night out with friends. If you can’t adhere to your diet at all, that might mean that your diet is too strict. Every food can and should fit into a healthy and sustainable diet that is livable long-term.
9) Stay hydrated
It’s important to stay hydrated when it comes to weight maintenance. Staying hydrated will help you manage your weight loss goals. So, start drinking eight glasses of water daily and drink other fluids (coffee, tea, soda). Hydration is important for digestion, mental clarity, and energy levels. If you aren’t drinking enough water throughout your day – make it a priority! It’s an easy thing to do that could have huge benefits.
10) Decrease your intake of sugar
Losing weight and reducing the risk of certain health conditions is easier than you might think- all you have to do is lower your sugar intake. High-sugar items such as sugary cereals, sweetened coffee drinks, soda, candy, and baked goods all contain shocking amounts of added sugar and offer no significant benefits to anyone but sweet-toothed consumers. Decrease your intake of these foods over time, and reduce your use of sugars including table sugar, raw sugar, honey, and agave.
What’s more important
The typical success rates for shedding pounds decline substantially as we approach our 30s, but you can use safe, healthy methods to start improving your health overall.
Employing the suggestions laid out here can enable you to manage your weight and improve your mental and physical health simultaneously.