Passing the age of 30, many women realize that losing weight is no longer as easy as before. Although diet and living habits do not change much, weight still tends to increase and is more difficult to control.
According to Dr. Preethi Mrinalini K, general surgeon and endoscopic surgeon at Apollo First Med Hospital (India), the main cause comes from the natural changes of the body with age. Metabolism begins to slow down, causing the amount of calories burned during rest to gradually decrease.
In addition, muscle mass also decreases over time. Less muscle means the body consumes less energy, thereby easily accumulating excess fat. Sitting a lot, lack of sleep, prolonged stress and lack of exercise make weight loss even more difficult.
According to experts, instead of applying strict diets, 30-year-old women should focus on simple but sustainable changes to support metabolism.
One of the important ways is to adjust your diet. Experts recommend reducing refined carbohydrates such as white rice, bread and increasing the amount of green vegetables, fruits and protein-rich foods in each meal.
Protein helps maintain muscle mass and create a feeling of fullness for longer, while fiber supports digestion and limits cravings. Eating a full breakfast, eating dinner early and avoiding skipping meals also helps the body stabilize energy better during the day.
In addition to eating, maintaining regular exercise also plays an important role. According to Dr. Preethi Mrinalini K, many people only focus on a short workout a day but sit for too long for most of the rest of the time.
Simple activities such as walking after meals, climbing stairs, getting up to do light exercises every hour or doing housework all help the body burn more energy and improve metabolism.
Experts also emphasize the role of strength training after age 30. This is a form of exercise that helps maintain muscle mass, supports fat burning and improves body firmness. Exercises with weights, resistance bands or weight-based resistance can be performed about 3-4 sessions per week. When combined with a protein-rich diet, this exercise helps maintain muscles and supports weight control more effectively.
In addition, getting enough sleep and drinking enough water are also important factors. Prolonged sleep deprivation can increase feelings of hunger and make the body more prone to fat accumulation.
Experts believe that losing weight after age 30 does not need to be too extreme. Maintaining a balanced diet, exercising regularly and building healthy habits every day will help control weight more stably and sustainably.
