You get fat, but you don’t know the reason for it? You are almost not alone. While overeating is often the most important element leading to weight gain, all other variables such as stress, life expectancy, work and even gender play a role.
A sedentary lifestyle is a major cause of weight gain and chronic disease. In addition, obesity is home to many health problems. But the reason for gaining weight can be very different.
If you take action in the 30s of your life, it will help you prevent being overweight in the future.
Distinguish between weight loss and weight gain in men and women
Our anatomy is different; physiology is characteristic, as are our actions. But does this difference also affect our ability to gain or lose weight?
Suffice it to say that a woman’s body stores fat differently than a man’s. For example, women tend to accumulate fat around the thighs and hips. While men usually have more belly fat. If we know this, we can focus on areas for weight loss.
Men have more total muscle mass and women have more total body fat. For example, a woman will have more fat than a man for the same BMI (body mass index). Men and women also differ in terms of healthy body fat.
Lifestyle causes weight gain in the 30s
When people are 20 years old, they are energetic, driven and have less responsibility.
As a result, they can focus on their health and look their best. But with the entry into the 1930s, especially in the late 1930s, life can become more complicated with increased responsibilities and decreased physical strength.
Improper eating habits, zero exercise and lack of sleep are to blame for weight gain. This model often remained unchanged until the early 1930s.
Then you gain weight due to other physiological changes right at the age of 30. This can also lead to sudden weight loss and inability to lose weight.
Physical causes of weight gain in the 30s
After the age of 30, both men and women produce less hormones. For example, estrogen, the hormone that regulates a woman’s menstrual cycle, falls after 35 years.
This can lead to weight gain and decreased libido. Similarly, testosterone levels in men decrease with age. This too can lead to negative changes such as weight gain, especially around the abdomen.
We lose muscle with age, so gaining weight only becomes more of a challenge. In addition, some stages of life, such as pregnancy, can further lead to weight gain before or after birth, which is quite common.
The inherent loss of muscle mass becomes progressive the moment you are overwhelmed by a sedentary lifestyle. Unfortunately, this acts as a corrosive companion to your constant physiological changes.
The inevitable effect? Weight gain in the early 30s, which continues to grow with each new decade.
20 simple weight loss tips
1. Eat home-cooked food
After all, what could be healthier than a home-cooked meal? A perfectly balanced diet contains all the macronutrients and meets your daily needs.
One study found that when you consume the nutrients your body needs, satiety levels increase and you don’t crave food unnecessarily. This means that you will not consume excess calories and you will finally start losing weight (1).
2. Avoid overeating
Do you often have your favorite breakfast? You will probably continue to eat without even realizing that you will soon be eating everything.
One packaged food contains so many calories and has few micronutrients. Therefore, you cannot be fed for a long time and you feel hungry again in an instant. Not to mention the empty calories you burn. If you keep your overeating under control, you may soon notice weight loss.
3. Don’t do restrictive diets
Restriction does not help with weight loss in the long run. Without carbs, fasting, weight loss with tea, potato diets, these are flies that are neither sustainable nor long term options.
So eat whatever you like in appropriate portions and exercise at least three days a week to eliminate excess calories.
4. Count your calories
Yes, keep track of your calories. Зwrite down what you eat every day and count the calories. Try not to overdo it.
For example, if you eat an extra serving of rice for lunch, reduce your rice intake for dinner. This way you can maintain your daily calorie intake.
See more: How many calories do we need to consume per day to lose weight?
5. Controlled meals are very effective
If you eat a full bowl of your favorite food, you should consume less.
So instead of a full bowl, eat half. Eating less than usual can help you reduce some calories.
6. Use smaller plates
If you can’t control your portions, here’s your solution. Use smaller plates.
It is 100% effective on your path to weight loss. It’s true if you eat in smaller plates; you will not overeat – an easy way to approach weight loss.
7. Careful diet
If you pay attention to what you eat and how much you eat, you no longer have to worry. This way you will observe a certain portion and you will not allow yourself to overeat when counting calories.
8. Increase protein intake
Protein is a macronutrient and is a nutrient used by hardworking people. This will keep you full for a longer time and thus reduce your appetite.
It will help prevent overeating. You can easily overeat with carbohydrates, but not with protein. Instead, eat foods rich in protein such as lean meats, eggs, fish, dairy products or soy. They are a major source of protein and are low in calories.
9. Add fiber
Like protein, foods rich in fiber are filling. Because you feel full for longer, you will not overeat with any food.
Fruits and vegetables are high in fiber and low in calories. You may have noticed that when you eat fruits and vegetables, you tend to eat less than if you eat foods that lack nutrients.
10. Choose good fats
The way to lose weight is to learn to control your cravings for sugar.
Do you know how? Incorporating good fats into your diet can help you control your cravings for sugar and help you lose weight.
Nuts contain a lot of minerals and are a source of good fats. So try eating nuts and check out how to refrain from eating chocolate or pastries.
11. Eat slowly
Stress definitely prevents you from enjoying food. You seem to have dedicated your life to a laptop, a chair, a desk, and files.
Did you know that fast food does not help your body?
You may have heard your elders tell you to eat slowly, and if you do, think about your food. When your mind is somewhere else, tense, you will eat faster.
It takes your brain 20 minutes to figure this out, and then it sends signals to you to stop eating right away. However, if you eat faster, your brain may become confused and you may not show signs of satiety and end up overeating.
12. Avoid stressful eating
As mentioned above, you may not be aware that you are overeating. Learn to manage your stress, especially if you are a working person.
Workload is inevitable when you have to complete a task on time. The same goes for stress. Mental and physical health are linked and you need to take care of both.
You can’t ignore your mental health while focusing on your physical health and vice versa.
13. Avoid drinking high-calorie drinks
If you like to drink cola or milkshakes during your lunch break, stop.
Did you know that fluid increases your appetite? Yes, they increase your hunger and eat more. Usually, however, we forget that shakes in the store contain empty calories.
Instead, choose low-calorie drinks such as coconut water.
14. Choose the right food
If you consciously choose fruit instead of chocolate to satisfy your craving for sweets, you win half the battle.
Knowing natural options, including fruits, salads, whole grains, seeds, nuts, and avoiding desserts, ice cream, and snacks is the right way to stay healthy, happy, and lean.
15. Check the label of the packaged food
If your job is such that you have to rely on packaged food, read the label. People who tend to rely on packaged foods should develop the habit of checking labels on packaging and avoid foods high in sugar or sodium.
So look for organically grown foods that are low in salt and low in preservatives. They may be more expensive, but our main responsibility is to ourselves.
16. Exercise regularly
You need to understand that just counting calories or tracking them won’t do magic.
Do a routine and exercise regularly. Try to do this for at least 15 days, but once you develop the habit, you will feel the urge to exercise daily.
You can perform any form of exercise. Be it yoga, pilates or weight training. No one can deny the benefits of walking. Everyone can find at least time to walk. Short walking intervals during work are also helpful.
See more: How Exercise And Weight Control Can Add A Decade To Your Life
17. Get enough sleep
Numerous studies have shown that good sleep is important and helps in the weight loss process (2). Lack of sleep is the worst thing you can do.
You work all day, and then you sit down again at night to finish your upcoming work or extra work that you can’t do during the day.
Even though you know you need to get up early in the morning, go to bed late at night. This increases your hunger for sugar and you end up eating a lot of candy. So don’t be late at night.
See more: How much sleep do you need to be healthy and productive
18. Eat written
If each meal has three to five differently colored vegetables in raw or cooked form, a source of protein, and some healthy carbs, you’ve served healthy food.
Start by filling 50% of your plate with vegetables, about 25 to 30% with protein, and the rest with carbs. If you can stick to this simple rule, you will successfully start your weight loss journey.
It will also help if you eat a salad first.
19. Drink water
Stay hydrated. Sometimes we confuse our body signals.
For example, extreme thirst can mimic a feeling of extreme hunger. So remember to take moisturizing fruits, vegetables, green tea and water from time to time.
Also drink a glass of water 10-15 minutes before the main meal. Drink water in the same way 45 minutes after a meal. This improves digestion.
20. Unhealthy day
Drink and eat unhealthily one day. However, do not criticize or engage in any extreme diets the next day. Just get back to your orderly, normal diet and you will be on the right track.