Losing weight is challenging, especially as we age. That’s because the body’s metabolic process slows down. Including changes in hormone levels that may result in weight gain. In addition, there are lifestyle factors for people aged 30 years and over who, when they become adults, will have to have responsibilities including work, family, and other commitments. This can mean less time to exercise and prepare healthy meals. In addition, stress levels It can also lead to emotional eating or making unhealthy food choices. However, while aging can make weight loss more difficult, But it’s not impossible. Achieve your goal of a sustainable, balanced weight and figure with these guidelines!
Set appropriate goals: Set weight loss goals that are realistic and achievable over the long term. Too much drastic and rapid change can be counterproductive in the short term. But focusing on maintaining a stable weight requires a long-term commitment. Instead of stressing about losing weight all the time Try to find days where you can relax or gradually adjust your goals as necessary during that time. So that we always have inspiration.
Balance nutrition: In your 30s, it’s important to eat a diet that’s complete and nutritious. Try adding more fruits, vegetables, and lean protein. and whole grains into meals And try to limit your consumption of processed foods. Sugary snacks and high-calorie drinks.
Exercise regularly: This is because when we reach the age of 30, our metabolism naturally slows down. Regular exercise has therefore become more important. Try combining various types of exercise, including cardio. strength training (weight training) and exercise that emphasizes flexibility To increase metabolism and build muscle mass
Exercise with daily activities: When trying to lose weight Most people think that they only need to exercise vigorously. It’s true that regular exercise is important for losing weight and maintaining good health. But don’t belittle your daily activities. Because it can help you lose weight and gain muscle. By increasing the number of steps you take and sitting less every day, that’s as much as spending hours at the gym per week. Therefore, it is ยูฟ่าเบท recommend to try gradually. Increase metabolic activity. For example, if you normally walk 1,000 steps per day, try increasing the number of steps to 2,500, then gradually. Move the number up. After realizing it, I was able to comfortably walk 2-3 kilometers per day.
Pay attention to sleep: Sometimes falling asleep on time can be difficult at this age. Both because of work duties and because of health that has begun to change. However, Sleep plays an important role in helping to control weight. Lack of sleep can disrupt the hormones that control hunger and fullness. and eventually leads to overeating and weight gain. So try to get 7 – 9 hours of sleep per night. For good physical health and to ensure that it does not affect your weight loss goals.
Always keep your body hydrated: Water plays an important role in weight loss. Because water helps suppress appetite. Balances digestion and increase energy metabolism, so you should refrain from or reduce sugary drinks. and focus on drinking water And don’t forget to drink adequate amounts of water. (Each person’s water needs are different. It depends on many factors, such as activity and body size), as well as choosing foods that are high in water, such as vegetables and fruits, to add moisture to the body as well.
Weight loss for people over 30 requires a holistic approach. From eating a balanced diet Burning energy regularly to getting enough sleep And don’t forget that sustainable weight loss is something that takes discipline and progress. We must focus on and aim for better health and well-being. It’s not just the number on the scale that’s dropping.