Hello, readers! Do you feel like you are gaining weight in your 30s despite eating the same amount of food and exercising as much as you did in your 20s? If so, then you are not alone.  Well age is one such key factor that has always been associated with weight loss. 

This is because as we age, especially in the late 30s, our bodies change with a low metabolism rate and high muscle loss, ultimately resulting in weight gain. Further along, people often prefer easy snack options, tending to eat unhealthy junk foods, and that, combined with a busy schedule, can become a factor in weight gain. 

If you are in your 30s and looking to shed some stubborn weight, this blog is here to help you out! This exploration will share 7 effective ways how to lose weight in your 30s, including what foods to eat and what drinks you should take to lose weight. So, continue on!

Table Of Contents

1. Is It Possible To Lose Weight In Your 30s?

2. How To Lose Weight In Your 30s?

3. List Of Herbal Teas For Weight Loss 

4. The Final Say

5. FAQs

6. References

Is It Possible To Lose Weight In Your 30s?

Well, the answer to this question is a big “YES”. Contrary to popular belief and age association, losing weight does not depend on age! In fact, what matters is the healthy practices you follow to achieve it. As the wise saying goes, “Health is your only Wealth”, so it is the individual’s responsibility to maintain their overall fitness. 

Maintaining weight is not only important to look good or attractive but equally essential to prevent the risk of chronic disorders like cardiovascular diseases and Type 2 diabetes and manage blood pressure levels. Especially when you are hitting your 30s, it becomes even more important to work on weight management.

Now the question is, what to do to achieve this or how to lose weight in your 30s? So, worry not, you do not have to buy any expensive stuff or strict diet plans, this blog has some tips you can follow at home to get your desired results. The only thing is being consistent and loyal to your hard work, which will, in turn, aid you in your endeavour to lose weight in your 30s!

Also Read: 10 Proven Ways To Encourage Yourself To Lose Weight! 

How To Lose Weight In Your 30s?

Losing weight is a common goal for many, especially when shedding belly fat and maintaining a healthy weight as we age. Here are some fit and effective ways to lose weight in your late 30s:

1. Never Skip Breakfast 

There is a common myth that skipping meals, especially breakfast, can help you lose weight. However, this is far from the truth. In fact, skipping meals can lead to inadequate nutrient intake, which can result in poor health and an increased risk of health diseases. 

Additionally, skipping meals can make you feel empty, leading to more snacking throughout the day. According to a study published in the Journal of the Academy of Nutrition and Dietetics, people who skip breakfast are more likely to be obese as compared to those who eat breakfast regularly. 

Therefore, it is important to eat healthy and nutritious meals to maintain a healthy weight and ensure adequate nutrient intake.

2. Eat A Balanced Diet 

A balanced diet is another essential thing to swipe right as this can provide you with essential nutrients like proteins, carbohydrates, fats, vitamins and minerals.

Each component of the balanced diet is equally responsible for regulating the body's functions like proteins are the building blocks, whereas carbs provide the energy for daily activities. Moreover, fats help in the absorption of vitamins, while minerals and vitamins boost the immune system and support normal growth and development.

Eating regularly throughout the day can speed up calorie burning and reduce the urge to snack on high-fat, high-sugar foods. This can help you consume nutrient-rich meals and promote weight loss. Incorporating low-calorie, high-fibre fruits and vegetables into your diet is key to achieving successful weight loss.

Also Read: Best Weight Loss Plan For Men & Women with Indian Diet

3. Indulge In Regular Physical Activity 

Next comes the activity part, well, this is one of the best and most effective solutions if you are looking at how to lose belly fat in your 30s, as it includes regular movement, resulting in fast calorie burning. 

Generally, 20 minutes of easy to mild exercise like walking, running, cycling, aerobics or dancing can pace up your weight loss process. Moreover, these not only help with losing weight but also reduce stress and anxiety. Performing these exercises daily can make a person live longer and happier. 

Also Read: Explore The Best Aerobic Exercises For Weight Loss

4. Drink Plenty Of Water 

Keeping yourself hydrated is another secret way to lose weight in your 30s. Water is regarded as the universal solvent and thus is important for the absorption of vitamins like A, D, E and Vitamin K. 

Another great fact is it is 100% calorie-free, which means it helps you burn more calories and may suppress your appetite if consumed before meals. It also hydrates your skin, making it look fresher and radiant.

So, Increasing the water intake, like 4-5 glasses a day, can aid weight loss and maintain skin health. 

Also Read: How Does Hydration Suppress Hunger? Read To Know!

5. Eat High Fibre Foods 

Fibre is a natural appetite suppressant that plays a pivotal role in calorie reduction. By eating fibre-rich foods, you can control your cravings and hunger pangs, perfect for losing weight in your late 30s. You can start your weight loss journey by consuming fibre-rich fruits and veggies like:  

1. List Of Fibre-Rich Fruits

2. List Of Fibre Rich Vegetables 

6. Do not Stock Junk Food 

Of course, how can we skip junk food? These are the main factors behind weight gain and unhealthy lifestyles. The temptation of your favourite snack always attracts you, but forgo those unhealthy cravings as there are better choices if you are on a weight loss regime.

Junk foods are loaded with refined sugar and unprocessed foodstuffs that may add extra calories to your body. You should replace chocolates, biscuits or cool drinks with healthy options like oatmeal protein bars, homemade cookies or with low-calorie juices.

Check out the following healthy snacks: low in calories, can provide enough energy, and can be prepared at home. Some of the low-calorie snacks include: 

• Sprouts Salad 

• Moong Dal Cheela 

• Bhel 

• Ragi Dosa 

• Protein Bar  

• Upma 

• Oats Idli

7. Cut Down On Alcohol 

Most importantly, just limit your alcohol consumption as it is very high in calories, similar to a piece of chocolate. It is a major contributor to weight gain and also inhibits fat burning as it is high in sugar. This makes a person feel hungry, leading to overeating. 

You can replace alcohol with fresh and low-calorie drinks or fruit juices. Along with this, a daily intake of herbal teas for weight loss, like tulsi tea, ginger tea, and cinnamon tea, can help you with your goal. These are loaded with antioxidants that protect the cells from oxidative damage. These also help in detoxification.

List Of Herbal Teas For Weight Loss 

Some of the best herbal teas that you can use in your weight loss diet plant are:

Also Read: Top 10 Herbal Teas For Weight Loss And Detoxification 

The Final Say

Weight loss is not only about eating less and exercising more but it also depends on various factors that determine how well you can regulate your weight. To lose weight in your 30s, it is essential to understand the necessities of your body. Even strict dieting is not advisable as it may cause harm to your body.

Along with these organic tips, regular health check-ups should be done to monitor if any underlying health condition may make weight loss difficult. 

Disorders like diabetes, thyroid, PCOS and other hormonal issues may interfere with your weight loss goals. Therefore, consult your doctor and nutritionist first and then move on to your goal. For more information, visit ToneOp!

FAQs

1. Why is it hard to lose weight in your 30s? 

No, actually, it is not hard to lose weight in your 30s if you have a healthy routine, exercise regularly and eat right. However, it can be challenging when you have some health conditions like PCOS and thyroid, so for this, you should consult your doctor.

2. What are the tips for losing weight in your 30s?

So, to maintain your desired weight, you can follow tips like:

• Drinking more water 

• Doing regular exercise

• Eating healthy and nutritious food

• Avoiding junk or processed foods

• Avoiding alcohol

3. What are fat-burning foods to have in your 30s? 

Some of the fat-burning foods are 

• Nuts

• Oily fish

• Yogurt

• Split peas

• Eggs

• Chilli peppers

• Coconut oil

References

• How To Lose Weight Fast: 15 Expert Tips – Forbes Health 

• It’s possible to lose weight in your 30s - Radiance Hospitals

About ToneOp

ToneOp is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp.