In an increasingly sedentary world, weight gain has become a major problem and when you reach your 30s, the problems start to compound. Perhaps a 25-year-old’s appetite notwithstanding, a slow metabolism means you’re gaining kilos in all the wrong places. For women, the issue is more complicated. Rohit Shelatkar, Fitness and Nutrition Expert, VP Vitabiotics Limited, shares, “As women enter their 30s, the body undergoes various changes including hormonal changes and slower metabolism. These factors can make maintaining a healthy weight challenging.” But you don’t have to worry. As Shelatkar points out, it is entirely possible to lose weight and maintain a fit and balanced lifestyle with the right approach.
Rohit Shelatkar offers the following five tips for women to navigate their weight loss journey after age 30:
1. Focus on nutrient-dense foods
One of the cornerstones of successful weight loss after 30 is prioritizing nutrient-dense foods. “As the body ages, it becomes increasingly important to nourish it with essential vitamins, minerals, and other nutrients. Consider including fruits, vegetables, lean proteins, whole grains, and healthy fats in your diet. These foods don’t just support. weight loss. but contributes to overall well-being.” advised Shelatkar.
2. Incorporate strength training
Incorporating strength training into your fitness routine is key to promoting weight loss after 30. Muscle mass tends to decrease with age, so strength training helps build and maintain lean muscle, which, in turn, boosts metabolism. Shelatkar adds, “Incorporate weightlifting, resistance training and bodyweight exercises into your workout regimen. Aim for at least two to three strength training sessions per week for optimal results.”
3. Stay hydrated
Nutritionists point out that proper hydration is essential for overall health and can play an important role in weight loss. “Drinking plenty of water helps boost metabolism, controls appetite and supports the body’s natural detoxification processes. Replace sugary drinks with herbal teas, fresh juices or tender coconut water to stay hydrated without unnecessary calories. Aim to drink at least eight glasses. Water per day , and if you engage in vigorous physical activity,” says Shelatkar.
4. Prioritize quality sleep
The importance of quality sleep in weight management is often overlooked. Shelatkar notes that sleep deprivation can disrupt hormonal balance, leading to increased feelings of hunger and cravings for unhealthy foods. “Aim for 7-9 hours of quality sleep per night to support overall health and weight loss efforts. Establishing a consistent sleep routine and creating a comfortable sleep environment can contribute to good sleep hygiene,” she adds.
5. Manage stress effectively
Stress can have a significant impact on weight, especially for women in their 30s juggling career, family and other responsibilities. Shelatkar shares, “Chronic stress can lead to overeating, especially comfort foods high in sugar and fat. Incorporate stress-management techniques such as meditation, yoga, deep breathing exercises, or regular exercise to help manage stress levels. Physical activity. Taking time for self. Care is essential for mental and physical well-being.”
While a well-rounded diet should provide the most essential nutrients, supplements can be a helpful addition for women over 30 aiming to lose weight. Nutritional gaps can occur due to lifestyle factors or dietary restrictions. High-quality supplements, such as multivitamins or specific nutritional supplements, can help fill these gaps and support overall health. It is essential to consult a healthcare professional before adding any supplements to ensure they are tailored to individual needs.
Weight loss after age 30 is truly achievable with a holistic approach that combines balanced nutrition, strength training, quality sleep, stress management and regular physical activity. By prioritizing these expert tips, women can navigate the challenges associated with aging and establish sustainable habits that contribute to a healthier, more fulfilling life. Remember, the journey to a healthy weight is a gradual process that requires patience, persistence, and a commitment to long-term wellness.