Weight Loss in Your 30s: 20 Tips and Tricks

Your health should be a main priority throughout your life, including in your 30’s.

For some people, losing excess body weight can improve several aspects of their physical health, including their blood sugar and blood pressure levels, inflammatory markers, and mobility (1, 2, 3, 4, 5, 6).

Plus, reaching a healthy and sustainable body weight may improve your self-confidence, body image, health-related quality of life, and depressive symptoms (7, 8, 9).

Unfortunately, most weight loss methods are inappropriate and unsustainable. Plus, dieting and diet culture can be incredibly harmful to your physical and mental health (10, 11).

However, it’s possible to safely reach a healthy body weight that promotes your overall health.

This article covers 20 sustainable ways to lose weight in your 30’s.

Focusing on improving other aspects of your health rather than your body weight or physical appearance may help you reach your goals.

One study including 301 women found that those who were motivated to lose weight to either reduce their disease risk or improve their overall health — and least motivated by self-appearance reasons — achieved significant weight loss after 30 months.

Alternatively, women who were most motivated to lose weight to improve their appearance had gained weight at the 30-month mark (12).

This doesn’t mean that you can’t be motivated by improving your appearance. Rather, it suggests that your appearance and desire to be accepted by others shouldn’t be the only — or even the main — motivators for reaching a healthy body weight.

Being motivated by factors like improving your diet quality, endurance, and energy levels, as well as reducing your disease risk, may help improve long-term success on your weight loss journey (13).

Decades of scientific research show that increasing your fruit and vegetable intake promotes weight loss and may help you maintain a healthy body weight (14, 15, 16, 17, 18, 19).

Making a point to add more vegetables and fruits to your diet is an excellent way to improve diet quality, decrease disease risk, and promote healthy weight loss.

Try adding spinach, tomatoes, and onions to your eggs in the morning, and enjoy them with a side of berries. You can also snack on veggies dipped in hummus, or add a side of roasted mixed veggies to your dinner.

Countless diets and detoxes promote rapid, extreme weight loss through the use of very low calorie meal plans.

The truth is, these diets are likely to promote quick weight loss, as drastically reducing your calorie intake would.

However, these diets are not a good choice for sustainable weight loss since they can drastically affect your energy levels, health, and overall performance.

Studies have repeatedly shown that crash dieting leads to weight regain and compensatory changes that may make future weight loss and weight maintenance more difficult (20, 21, 22, 23, 24).

Creating a satisfying dietary pattern that fuels your body while creating a small calorie deficit will result in slower weight loss, but it will decrease the chances of weight regain over time and ensure you get the nutrients your body needs (25).

When trying to lose weight, most people think that they have to participate in frequent high intensity activity. While incorporating this type of activity into your routine can promote weight loss and muscle gain, it’s unnecessary to do this to reach a healthy body weight.

Being active daily by increasing your step count and sitting less is just as important as spending a few hours in the gym per week (26).

If you’re currently sedentary, it’s important to increase your activity slowly. If you’re only averaging around 1,000 steps per day, try to increase your count to 2,500 steps most days of the week, which equals about one mile (1.6 km).

Once you’re consistently reaching that goal, increase it by 1,000 steps per week or so until you’re comfortably walking a few miles per day (27).

Never compromise your health or happiness by following a diet or exercise program that makes you feel bad about yourself.

If a diet is extremely restrictive or causes you to become overly preoccupied with food, that’s a sign that the plan you’re on is unhealthy and inappropriate for your needs.

The same goes for activity. If your new trainer or workout class makes you feel uncomfortable or bad about yourself, find a different activity that you enjoy and have fun doing.

A sustainable dietary pattern and activity plan should make you feel healthy, nourished, and energized.

Losing excess body fat can indeed improve your health and reduce your disease risk (28, 29, 30, 31, 32).

But weight loss is only one piece of a large puzzle.

Stress, mental health disorders, lack of activity, illness and disease, poor nutrition, genetics, and lack of sleep are just some of the other factors that need to be considered.

This is why improving your overall health, not just losing weight, should be your goal.

Many people in their 30s are trying to juggle work responsibilities alongside their family and social life, which may reduce their sleep time and negatively impact their sleep quality.

Chronic sleep deprivation can lead to weight gain by increasing hunger hormones and calorie intake and decreasing satiety hormones and energy levels, making weight loss even more challenging.

Getting at least 7 hours of sleep consistently is important for weight management and your overall health (33, 34, 35 ).

To develop a sustainable weight loss plan that works for your needs, it’s important to avoid restrictive, unnecessary diets.

Research shows that dieting and restrained eating don’t work for long-term weight maintenance. Plus, restrictive eating behaviors can take a toll on your physical and mental health (36).

A healthy dietary pattern can be followed for life, no matter whether you’re on vacation, enjoying a holiday meal, or out to dinner with friends.

If you often having to “cheat on” or “go off” your plan to eat foods you enjoy, that’s a sign your diet is overly restrictive and unsustainable. All foods can and should fit into a healthy, sustainable eating pattern that can be followed long term as part of a healthy and enjoyable lifestyle.

Spending time in nature is incredibly beneficial for your overall health.

Some research suggests that spending more time outside is associated with higher activity levels and less time sitting, which may help you lose weight naturally. Plus, spending time outside may help reduce your chronic disease risk (37, 38, 39).

Make a point to get outside daily to go for a walk or simply enjoy the fresh air.

Staying hydrated is important when it comes to weight maintenance.

One recent study including 358 people between the ages of 18 and 39 found that higher fluid intake was associated with healthier body composition, including a lower body fat percentage and smaller waist circumference (40).

Fluid needs are dependent on many factors, including your activity levels and body size. A simple way to tell whether you’re hydrated is to check your urine color. Aim for a light straw color (41).

Although having short-term goals is normal when trying to lose weight, it’s important to consider your future self.

How can improving your nutrition, increasing your activity, and managing your body weight during your 30s benefit your future health?

Rather than making dietary and lifestyle modifications based on how quickly they encourage weight loss, make decisions based on how they affect your overall health and future well-being.

Reducing your added sugar intake is one positive change you can make to promote weight loss and reduce the risk of health conditions like heart disease and metabolic syndrome (42, 43, 44, 45).

Foods and beverages like sugary cereals, sweetened coffee drinks, soda, candy, and baked goods contain a shocking amount of added sugar while offering little to no other nutritional benefits.

Try reducing your intake of these foods over time, and use all forms of sweeteners less often or in smaller amounts, including table sugar, raw sugar, honey, and agave.

Finding an activity you enjoy is crucial to increasing your activity levels.

Muscle mass naturally declines with age, starting in your 30s. One way to build and maintain your muscle mass and metabolism is by engaging in regular exercise.

Instead of jumping into an exercise routine based on the number of calories it burns, take the time to narrow down one or more activities that you truly find enjoyable and can imagine doing for life.

Zumba, hiking, biking, walking, Pilates, swimming, and dancing are just some examples of activities that many people of all ages find pleasurable.

If there’s one piece of advice that nearly all healthcare professionals agree on when it comes to promoting healthy weight loss, it’s cutting back on nutrient-poor highly processed foods.

These foods are not only associated with weight gain but also can increase your risk of developing chronic diseases like heart disease and certain cancers if you eat them too often (46, 47, 48).

Make a point to cut back on your consumption of ultra-processed foods, including fast food, packaged snack products, and soda. Instead, try to eat more nutrient-dense foods like fresh or frozen vegetables and fruits, beans, and nuts.

Numerous studies have linked cooking more meals at home to a healthier body weight and improved diet quality (49, 50, 51).

For example, a study that analyzed data on 11,396 people ages 29–64 found that those who consumed home-cooked meals more than 5 times per week were 24% less likely to have excess body fat than those who ate less than 3 home-cooked meals per week (50).

However, this doesn’t mean you have to cook every meal at home or that the meals need to be complex or gourmet. You could rely on meal planning apps to help you be prepared and have everything you need.

If you’re currently cooking only one or two meals a week, try to increase the number of meals you prepare every week. This may help you lose weight, improve your diet quality, and even save you money.

Registered dietitians and therapists can be incredibly helpful when trying to lose weight and improve your overall health (51).

These healthcare providers can help you understand your relationship with food and make healthy changes that are beneficial to your physical and mental well-being.

When searching for a nutritionist or therapist, make sure they have proper credentials and that their counseling philosophies align with your specific needs.

Different foods have varying effects on your satiety and hunger levels.

For example, protein is the most filling macronutrient, and adding protein-rich ingredients to meals and snacks can help increase feelings of satisfaction and help you manage your weight (52).

Eating plenty of fiber-rich foods like vegetables, fruits, beans, nuts, and seeds is also beneficial for weight management (53).

When putting together meals and snacks, aim to make them as filling and nutritious as possible by pairing foods like vegetables, beans, and fruits with sources of protein and healthy fats, such as eggs, nuts, fish, chicken, and unsweetened yogurt.

It can be hard to love your body or feel confident in your skin, and that’s OK. However, learning to respect your body at any weight fosters self-acceptance and successful weight management.

Being hard on yourself won’t make you more successful at losing weight or changing your body size. In fact, studies show that self-criticism may undermine attempts at weight management (54).

If you’re struggling with self-acceptance and showing your body kindness regardless of your body weight, working with an experienced therapist may help.

Plateaus and fluctuations are a normal part of losing weight. Weight loss is a complicated process that involves compensatory changes in the body that slow weight loss over time and encourage weight regain.

Keep in mind that you may actually need to increase your calorie intake when you hit a plateau, especially if you’ve been following a diet that doesn’t supply your body with an adequate amount of energy.

Although this sounds counterintuitive, slowly increasing your calorie intake may help counteract some of the compensatory metabolic changes that occur during weight loss and make keeping weight off long term so difficult (25).

Being realistic and choosing goals that you can reach without engaging in unsustainable, restrictive diets and extreme workout regimens is essential when trying to lose weight.

Your overall goal should be to improve your health in general. It can include, but should not be limited to, losing excess body fat.

Understand that your “goal weight” might not be feasible for you to reach unless you use extreme measures that are harmful to your health.

Work with a qualified healthcare provider like a registered dietitian to develop realistic weight loss and nutrition goals specific to your body and health needs.

If you’re in your 30s and you’ve decided to lose weight, it’s important to use safe, sustainable methods to improve your overall health.

Using the tips listed above can help you manage your weight while prioritizing your physical and mental health.

7 Science-Backed Tips That Work

Your 30s are a magical time when you have a better sense of who you are, what you want, and where you’re headed. It’s also a time when it seems like you just can’t avoid a hangover and weight loss might feel impossible.

Thanks to our changing bodies, your metabolism starts to slow once you hit the big 3-0. But not to worry! We’ve got your guide to being 30, flirty, and thriving on your weight loss journey.

How to lose weight in your 30s

Losing weight in your 30s can be tough, but it’s totally possible. Here are some tips for doing it safely and sustainably.

1. Focus on feeling good.
2. Make sleep a priority.
3. Hydrate, hydrate, hydrate!
4. Get your body moving.
5. Say “no” to fad diets.
6. Keep stress in check.
7. Fuel up with nutritious foods.

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There’s nothing wrong with wanting a “hot bod”. But having a mindset that’s about improving your health rather than improving your appearance may actually be better for achieving your weight loss #goals.

One study found that participants who were primarily motivated to lose weight to improve their appearance actually gained weight over a 30-month period. Participants who wanted to lose weight to improve their overall health and reduce risk of disease experienced significant weight loss.

Bonus: A 2014 research review suggested that maintaining a moderate weight can boost your self-confidence and body-image. (But for the record, we like you very much just as you are!)

There are only 24 hours in a day, so squeezing in a quality snooze sesh can be a challenge when your time is filled with work, a social life, and caring for your children/fur-babies/plants. But it’s important to get in those Zzz’s for optimal health — and successful weight loss.

But how much sleep do you actually need? The American Academy of Sleep Medicine and Sleep Research Society suggests that the sweet spot is somewhere between 7 to 9 hours a night. Sleeping less than 7 hours on the reg may put you at a higher risk of developing obesity or other health concerns.

Pro tip: It’s easy to let precious sleep time slip away. Try scheduling your sleep or finding a supplement that works for you.

Keeping your body flush with fluids is key for maintaining a moderate weight. How much H₂O you need depends on a bunch of factors, like your age, activity levels, and current weight.

Drinking plenty of water can also help keep your metabolism in check. In fact, a small 2003 study showed that a single 16-ounce serving can boost your body’s calorie burning potential and rev your metabolic rate by as much as 30 percent!

Plain ol’ agua not making your taste buds sing? Try infusing it with delicious fruity flavor or enjoying some sparkling water.

Not-so-fun fact: Muscle mass starts to decline as you get older, particularly after you turn 30.

Better fact: You can build and maintain muscle mass with regular movement and exercise. And this doesn’t even mean you have to hit the gym every day.

Choose whatever kind of workout or movement that suits your style and sparks joy. Take a yoga or Pilates class, dance around your living room, chase your kids (or dogs) around the yard. Whatever brings a smile to your face and gets your body moving and grooving can help your body!

There are countless fad diets that promise a “get slim quick!” solution to all your weight loss woes. While some popular diets might help you lose weight temporarily, many won’t work at all. And most aren’t sustainable.

According to a research review, dieting and disordered eating won’t help with long-term weight maintenance. Restricting what you eat and limiting calorie intake can also have a negative effect on both your physical and mental health.

Instead of jumping on the fad-wagon, prioritize your well-being over whatever wellness trend is currently gaining buzz. Make nutritious choices, indulge in moderation, and treat your body like the temple it is. If you find yourself struggling or you could use personalized guidance, consult your doctor or a nutritionist for support.

Stress can definitely take a mental toll, but what about the physical? From headaches to digestive probs, stress can negatively impact your bod. It can also boost your cortisol levels or make you reach for that not-so-healthy treat. Both of those effects can lead to weight gain. This stress weight can be harder to get rid of in your 30s.

A small study suggested that you can prevent stress-related weight gain by adopting techniques to manage your stress. Eating a balanced diet, getting plenty of sleep, and exercising regularly can all help keep your stress in check. You can also try doing mindful activities focused on easing your body and mind, like yoga or meditation.

If you find that your stress isn’t going away and continuing to lead to weight gain or other health concerns, talk with your doctor.

A nutrient-rich, balanced diet is the “secret” to weight loss at any age. But what does this diet actually look like?

Start by getting enough protein. This helps you feel full and helps you build muscle. You’ll also want to add fiber-rich foods (like veggies, fruits, beans, and nuts) and nutritious fats (like eggs, yogurt, and avocado).

Avoid processed snack foods whenever you can. This includes fast food, packaged snacks, and drinks like soda (aka “pop” if that’s how you roll). These items can not only make you more likely to gain weight, but can also up your risk of developing heart disease or certain cancers.

You’ve got questions, we’ve got answers.

Why is it harder to lose weight in your 30s?

This just has to do with the normal aging process. Once you reach 30, your body starts to work a bit… differently.

An older 2004 research review showed that in your 30s, you start losing 3 to 8 percent of muscle mass per decade. Muscle helps torch calories, so losing muscle means you’re burning fewer calories. Your metabolism is also slowing down. That makes it even harder to get those cals gone. Add in fluctuating hormones (your body starts experiencing a reduction in estrogen or testosterone levels) and you’ve got a recipe for a weight loss stalemate.

Can you “kick-start” your metabolism in your 30s?

While there’s no magic fix to get your metabolism into gear, making small diet and lifestyle changes may help give it a nudge.

• Eat a protein-rich diet. That may help increase calorie and fat burn.
• Drink water or green tea. They might temporarily speed up your metabolism.
• Get your body moving with high-intensity interval training (HIIT).

Some suggest adding spicy foods or (more) coffee into your diet can help get your metabolism going. But the research is mixed on whether this really makes a difference.

How do you lose pregnancy weight in your 30s?

One older 1997 study showed that losing weight after a pregnancy can take longer as you get older. Patience is key to postpartum weight loss. Your body just created life! So, treat it with love and care.

Eating a balanced diet, getting enough sleep (or as much as possible with bébé!), and getting in some mindful movement can help you reach a moderate weight.

Losing weight in your 30s may be more challenging than when you were younger, but it’s not impossible. It’s important to have patience and make mindful, nutritious choices. This includes eating a balanced diet, getting enough sleep, drinking plenty of water, and making sure to get your body moving.

There’s no fast-pass to weight loss, but these lifestyle changes can work wonders in helping you to lose unwanted weight (or maintain your current weight!), no matter what your age.

How to lose weight after 30, weight loss after 30: life hacks and mistakes

In a sense, losing weight after 30 is even easier than at 20. But it is important to know these secrets.

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The farther from the age of 3.0, the faster the kilograms are gained and the more difficult it is to persuade the body to part with them.

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Do not self-medicate! In our articles, we collect the latest scientific data and the opinions of authoritative health experts. But remember: only a doctor can diagnose and prescribe treatment.

Why exactly after 30?

Doctors like to joke sadly that 30 years is the age when the “guarantee” for the body ends, and its further condition depends solely on the efforts of a person. Maybe they are exaggerating, but as far as weight is concerned, perhaps any woman who has celebrated her 30th birthday will be able to admit that she was right. The farther from the age of 3. 0, the faster kilograms are gained and the more difficult it is to persuade the body to part with them.

Why is this happening?

First, the hormonal background of the body is gradually changing. Of course, the changes are not so serious, but your body is gradually preparing for the big transition that will take place in the next decade. Secondly, metabolism slows down, also due to changes in hormonal status. Thirdly, after thirty, the female body begins to lose muscle mass twice as fast as the male body. And if several workouts missed at 20 years old did not affect your figure in any way, then at 30 years old, breaks in sports have a bad effect on both the figure and the body. metabolism.

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What else prevents you from losing weight?

The decade between 30 and 40 is one of the most interesting in life, but also the most difficult. Most of us at this time have to balance between motherhood, career and parental care – and in order to do everything, we sacrifice sleep and rest. And we pay for it with extra pounds – they appear not only from “snacks” on the go, but also from sleepless nights or stress. Violation of sleep patterns leads to a decrease in the “sleepy” hormone melatonin, which supports metabolism. And constant stress increases the level of cortisol, which causes the body to accumulate fat and not to spend reserves until the last

What not to do if you want to lose weight after 30 years

In short, do not overdo it, especially diet and exercise. Rigid diets are not beneficial at any age, but at 20-25 years old, metabolic disorders can be relatively easily compensated, and after 30 metabolic failure, which starvation inevitably leads to, can be invincible. The main rule of those who lose weight after 30 is to do everything slowly and gradually. The same applies to training. Sports at this age are simply necessary – but not excessive. Yoga, stretching, aerobic exercise – this should be as much as possible. Strength training is also good, but only if it does not become an additional source of stress.

How to eat to lose weight after 30?

One of the main principles is as much protein as possible. After thirty years, the female body loses muscle mass and protein – the only building material that can restore them. After 30 years, protein should be consumed with every meal – among other things, it saturates well and you do not have to snack between meals.

Another important rule is to eat as many foods with a high water content as possible. Watermelons, tomatoes, grapefruits, mushrooms, lettuce and cucumbers are not only tasty, they also help maintain the necessary fluid balance in the body. After all, lack of water is one of the reasons for extra pounds.

Calcium-rich foods should also be part of your daily diet. Already at the age of 30, women begin to lose bone density, and after the onset of menopause for several years, bone content can drop by 20% to prevent these changes, it is worth stocking up on calcium now. Spinach, milk, cottage cheese, kale, sardines, almonds, yogurt, broccoli, and watercress are great options.

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Do you think the best strategy for those who want to lose weight is to eat less, count calories and exercise? In some cases, this can really work and lead to a quick loss of extra pounds. However, age must be taken into account: it loses weight at 30, 40 and 50 in different ways.

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We decide to lose weight for various reasons. Someone is not satisfied with the reflection in the mirror or clothes that do not fit well enough, someone does not like the consequences that a lot of weight can provoke – it is known that it is a risk factor that increases the chances of diabetes, problems with the heart and blood vessels, and also provokes some forms of cancer.

No matter what motivates us to lose weight, we need to do it, taking into account many factors, including your age. Everything that helped to get rid of excess weight at 20 may be completely useless after 40. Let’s figure out what the diet should be like at 30, 40 and 50 years old.

How to lose weight at 30

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It is after the age of 30 that the first noticeable changes in metabolism begin. Metabolism slows down, and therefore it becomes more difficult for the body to burn calories.

It is especially difficult for women who have recently given birth to a child. Lack of sleep, lack of regimen, unbalanced nutrition and constant fatigue do not add a resource, but only interfere with the body, which, with its last strength, tries to store at least something, but refuses to burn valuable reserves.

Eat a balanced diet

To lose weight after 30, your diet must be balanced and varied. Don’t forget about fiber and protein – they are important for digestion, good sleep and weight loss too. Both protein and fiber-rich foods keep you feeling full for longer, which means you stay full longer and stop snacking on junk food. Short-term diets with serious restrictions are not at all an option: they will help you lose 3-5 kilograms, but with a high probability you will gain them again in the shortest possible time.

Ask for help

Do you feel like you can’t organize good meals? Try to contact a nutritionist who will develop a personal menu for you or at least give recommendations regarding your diet. For some, ready-made food delivery services turn out to be useful – you don’t need to order a ration for a month at all, often 3-5 days are enough to get inspired, learn about new dishes and food combinations and switch to a new diet.

How to lose weight after 40

After 40, hormones can begin to “play” no worse than in transitional adolescence. The natural decrease in estrogen production contributes to weight gain, and this will happen much sooner than you think. A set of extra pounds is quite typical for perimenopause, which can begin several years before a woman encounters menopause.

But it’s not just estrogen that’s to blame for weight gain. Thyroid hormones also contribute, low levels of which also contribute to weight gain.

Check your hormones

Check your hormone levels after 40 is a must. It is likely that their production can be corrected with medication – this will positively affect both health in general and the process of losing weight.

Don’t try to lose weight fast

You’re not in your 20s anymore, so apple diets, no dinners, and other strategies that have worked for you won’t help you lose weight quickly now. Losing weight after 40 is a job for several months or even years, which consists in abandoning old habits and acquiring new ones. Weight goes away, but slowly, in any case, think that you are doing this for your own health, and not just to see the cherished figure on the scales.

Eat mindfully

The scourge of most of us is trying to do several things at once. Often, already at breakfast, we check our work mail, read the news, and chat in chats. And at the same time, we will have breakfast. Of course, in such a situation, we simply do not notice what and how we eat, we often eat more than we should and do not think that we are already full.

Let your meal be just a meal: beautiful table setting, crockery, cutlery, delicious food. Enjoy the moment and don’t rush.

How to lose weight after 50

Not the most joyful fact, but almost 80% of people over 50 have at least one chronic disease in their anamnesis: these can be heart problems, hypertension, diabetes. Often, these illnesses themselves, or the medications that you need to take to keep the illnesses under control, are the very factor that provokes weight gain. In addition, often the lifestyle after 50 becomes less active – because of this, extra pounds can easily be deposited where you would not want to see them.

Great, if you manage to change your eating habits at the age of 30 or a little later, this really allows you to delay the development of chronic diseases and not gain weight, which is difficult to lose after 50 years. But if this does not happen, there is still a way out.

Consult a doctor

It is important to know about your health at any age, and after 50 it is especially important. Find out if you have chronic diseases or the risk of their occurrence, take the necessary tests and keep the disease under control, following all the doctor’s recommendations.

Find your sport

Even if you have always been active and involved in different sports, after 50 it is worth trying something new. Instead of the usual swimming, try Pilates, and replace yoga with dancing or even Zumba. This will help to include other muscle groups in the work than those that your body is used to, and in addition, it will give impetus to getting rid of extra pounds.

No matter how old you are – 30, 40, 50, a balanced diet, avoiding strict diets and maintaining a proper level of physical activity should be the main principles that should be followed. Even if they do not give quick results, they will most likely provide a slow, systematic disposal of extra pounds, and after losing weight, the result will be able to be fixed for a long time.