Weight Management After the Thirties Can Be Simplified And Materialized
Why is it So Hard to Lose Weight After 30? A lot of things change and come to the realization as you cross 30. Entanglement with chores of family life, professional life, and the several responsibilities keep you too engaged by this age.
Eventually many in their thirties suddenly discover or gradually take the feel that they have gone out of shape. Trying to lose weight through exercise, yoga, or balancing diet works for some but not all.
The struggle for getting back to that shape and fitness which you yearn for looks never-ending. This is a common problem and many people in their thirties across the world are affected. But this problem has a solution.
While finding an answer to why is it so hard to lose weight after 30, you must understand the problems first. Only after identifying the actual problems, you may get to the practical solution.
What are things which change in your body as you grow older?
- Metabolism is one big issue with the body as you grow older. Here older is not a word used for meaning getting aged or senior. It simply means, as you gradually add up years, your body’s metabolic rate gradually slows down. It’s a normal process and very common which affects both genders.
- For some reasons muscle mass also gets lower. You lose muscles with age, and at many body parts, they get replaced by fat. Fat deposition and muscle loss are therefore another kind of change with growing age.
- Stress level increases with age in many cases. If you are occupied with such things which are stressful then it would happen. This may be related to household chores, professional stress or both, and other issues. Overall increasing level of stress has an adverse effect on body fitness and weight balance.
Besides many, these are the three prime changes felt in body as you cross 30. Now here are tips on how to improve your weight management by balancing the above factors.
How to combat the loss of muscle mass
It’s very common that after 30 you start losing some of your muscle mass. As the body ages, your metabolism decreases little by little. To avoid loss of muscle mass, you must be selective in your diet. Choosing high protein food over high carbohydrate and sugar-laden food is the best you can do. Avoiding excessive consumption of alcohol, taking less sugar, avoiding excess salt, are some of the checkpoints. Also, you must take more protein and fiber-rich food.
Your food must be nutrient-rich and must give you enough fiber and protein for muscle building. That’s how you can replenish some of the lost muscles through a balanced healthy diet. Another important thing you need to blend with this is exercising. Light to moderate exercising helps in building muscles. This acts quite opposite to the mechanism of muscle loss. Therefore it helps balance the body metabolism and weight.
How to combat fat deposition
A challenge you face after 30s is fat deposition in the body. This is not the normal fat deposition. In this case, the body tends to store a certain type of fat mainly. The body consists of two types of fat, brown and white. While brown fat can easily be burnt up to lose calories and generate heat, white cannot. White fat consists of extra calories stored in the body. It’s difficult to burn white fat. After the thirties, brown fat decreases and white fat increases.The simplest way to burn white fat is to combine a healthy and fiber-rich low-calorie diet with exercising. As you blend them you can see the result over time.
Stress affecting weight after the 30s
Stress affects the body weight very much. It happens because of the hormone cortisol. Cortisol is a hormone secreted by the adrenalin glands. The glands are also called fight or flight glands. That’s because the adrenaline gland releases this cortisol hormone to give the body a surge of extra energy in special situations. When there is a life-threatening condition the body gets sudden energy burst through cortisol release. However many conditions which are not as fatal or serious, but stressful, also triggers its release. When cortisol is released but not actually used it gets stored. And it gets stored in the form of fat cells. That’s how the stress factor makes you gain weight by gaining fat. And any kind of stress can do that. Whether it’s professional stress or household management, it affects.
Stress management is an important part of weight management after 30s. If you learn to manage stress while you check your diet and workout, you would be close to your goal. And exercising daily also has a major role in stress reduction. If you regularly exercise, your stress would automatically stay low. Your blood pressure would also stay balanced with daily exercising. Add a good amount of daily sleep with it and it’s even better. Also, you must add a proper fluid intake and a good lifestyle to it. Observing all of them would help you manage stress and lower body fat. Therefore the three important steps to stress management are:
- Follow a healthy diet. Include nuts and seeds in it, and also eat protein-rich and fiber dense foods.
- Sleep well, especially when you are stressed. Sleep reduces stress when you follow a good daily sleeping routine.
- Exercising and workout help release endorphins in your body. Endorphins elevate and keep up your mood. Light to moderate exercising, walking, jogging, swimming, and strength training all helps.
When you maintain all of the above, then you can reduce weight from unwanted fat, and gain lean muscle mass. Weight management after thirty won’t remain a challenge for the ones who can follow the above. To ensure you get the best result, monitor your lifestyle, sleeping, eating, water intake, and exercising. When you monitor then flaws get pointed before your eyes. Then you can make necessary corrections and give more dedicated effort towards weight management. The overall goal should be to get fit and attain a healthy weight and not run after a particular size.