The 30s are a wonderful period in life when you have a clearer understanding of yourself, your desires, and your future plans. At this point, it’s almost inevitable that you will experience a hangover, and it can feel like weight loss is a lost cause.
Once you turn 30, your body’s metabolic rate begins to decrease. But not to worry! Here is your guide to succeeding in your weight loss goals while feeling confident and in your prime at thirty.
What is Obesity?
A person is considered obese when they have an excess of body fat or an unhealthy pattern of body fat distribution. It raises the risk for several serious health complications. Having too much fat on the body puts pressure on the bones and internal organs. This can also lead to alterations in hormones and metabolic activity, as well as sparking inflammation throughout the body.
Individuals who are overweight have a body mass index of 30 or greater. You can calculate your BMI using an online calculator. You only need to know your height and weight.
Common Health Conditions Related to Obesity
Being overweight does not guarantee that an individual will encounter health-related issues. However, it does boost your likelihood of getting one or more of these conditions. Listed below are 10 potential hazards of obesity and how you can avoid or manage them.
1. Type 2 diabetes
Type 2 diabetes develops when one’s blood sugar levels go beyond the standard range. In the long run, this can cause a variety of health conditions, such as cardiac ailments, nerve damage, stroke, renal disease, and vision impairments.
If you are overweight, decreasing your body weight by 5 to 7 percent and engaging in moderate physical activity on a consistent basis might stop or delay the beginning of type 2 diabetes.
2. Heart disease
Heart disease is more prevalent in people with obesity. Over time, plaque build-up may occur in the arteries that bring blood to the heart. Individuals who are overweight have elevated blood pressure, LDL cholesterol, triglycerides, and blood glucose levels than normal, all of which can lead to developing cardiovascular disease.
The narrowing of arteries can result in a heart attack. A stroke can be caused by blood clots that form in narrower arteries.
3. Stroke
Both stroke and heart disease have numerous common risk elements. A stroke happens when the flow of blood to the brain is blocked. A stroke can lead to harm in the brain and can cause a variety of impairments, such as difficulty in speaking and using language, weakened muscles, and difficulties in thinking and using logic.
An examination of 25 studies performed in 2010 which included almost 2.3 million people demonstrated that being overweight increased the likelihood of having a stroke by 64 percent.
4. Sleep apnea
A person afflicted with sleep apnea can experience brief pauses in breathing while they are asleep.
Individuals who are overweight or obese are more likely to experience sleep apnea. The reason for this is that people in this category tend to accumulate more fat around their neck, which causes the airway to become narrower. A reduced air passage can lead to snoring and breathing difficulty during sleep.
Dropping pounds can help reduce the amount of fat around the neck and lower the chance of having sleep apnea.
5. High blood pressure
Excess adipose tissue in the body necessitates more oxygen and nourishment. The additional fat tissue will require your blood vessels to pump more blood. This implies that your heart has to exert even more effort to circulate blood throughout the body.
The rise in the volume of blood flowing through your arteries puts extra strain on their walls. The extra strain put on the blood vessels is known as hypertension or high blood pressure. Through the course of time, having high blood pressure can detrimentally affect your heart and arteries.
6. Liver disease
Individuals who are overweight can experience a liver illness referred to as fatty liver disease or nonalcoholic steatohepatitis (NASH). When too much fat accumulates in the liver, this is the result. Excessive amounts of fat can cause harm to the liver or lead to the formation of scar tissue, which is known as cirrhosis.
Fatty liver disease commonly does not produce any indications, however, it may eventually result in liver breakdown. The best way to reduce or control the condition is to shed pounds, be physically active, and abstain from consuming alcoholic beverages.
7. Gallbladder disease
The gallbladder has the job of saving bile, a fluid, and sending it to the small intestine during the digestive process. Bile helps you digest fats.
Obesity increases your risk of developing gallstones. Bile accumulates and solidifies in the gallbladder, resulting in gallstones. Individuals who are overweight may have higher amounts of cholesterol in their bile, or may have large gallbladders that do not function properly, which can result in gallstones. Gallstones can be painful and require surgery.
Consuming an abundance of fiber and good fats may help guard against gallstones. Steering clear of processed grains such as white rice, bread, and pasta can be beneficial.
8. Certain cancers
Cancer is a complex condition, so the link between obesity and cancer is not as obvious as the relationship between other illnesses, such as heart disease and stroke. Obesity may put you in danger of developing certain types of cancer, such as those affecting the breast, colon, gallbladder, pancreas, kidneys, prostate, uterus, cervix, endometrium, and ovaries.
Approximately 28,000 fresh diagnoses of cancer in men and 72,000 in women in the U.S. in 2012 were thought to be linked to being overweight or obese.
9. Pregnancy complications
Expectant mothers who are overweight or obese are more inclined to become insulin resistant, have higher blood sugar levels, and experience high blood pressure. This can increase the risk of complications during pregnancy and delivery, including:
- gestational diabetes
- preeclampsia
- needing a cesarean delivery (C-section)
- blood clots
- heavier bleeding than normal after delivery
- premature birth
- miscarriage
- stillbirth
- defects of the brain and spinal cord
In a single research project, the majority of females with a BMI of 40 or above at the time of conception experienced at least one complication. If you are overweight or are dealing with obesity and are considering having a baby, it may be a good idea to begin a weight loss program in order to avoid the potential health risks. Consult your physician regarding the types of physical activity that are safe to do while pregnant.
10. Depression
Many people affected by obesity experience depression. Research has shown a close relationship between being overweight and being severely depressed.
Individuals who are struggling with obesity may often face prejudicial treatment due to their physical size. Eventually, this can cause a person to feel dejected or experience a lack of self-confidence.
At present, organizations like the National Association to Advance Fat Acceptance (NAAFA) are striving to end any bias based on body size. These organizations offer chances to take part in battling against this prejudice.
If you are overweight and feeling the effects of depression, request that your physician gives you a recommendation to see a psychological health therapist.
How to Lose Weight in Your 30s
Shedding pounds in your thirties can be difficult, but it is definitely achievable. Here are some suggestions for doing it securely and with sustainability in mind.
1. Focus on feeling good.
There’s nothing wrong with wanting a “hot bod”. Rather than focusing on improving your looks, concentrating on enhancing your wellness might be more beneficial for reaching your weight reduction objectives.
A study discovered that those individuals whose major objective was to slim down in order to enhance their looks had actually gained weight in the course of a 30-month period. Those who wished to reach a healthier weight and decrease the likelihood of illness saw considerable weight loss.
A study done in 2014 found that having a moderate weight can result in increased self-esteem and a better perception of one’s own body. We think you’re great just the way you are!
2. Make sleep a priority.
Given that there are only 24 hours in a day, getting a good amount of sleep can be difficult when you are busy with a job, a social life, and tending to your family, pets, or plants. However, it is key to get adequate amount of sleep in order to maintain good health and to have successful weight loss.
But how much sleep do you actually need? The American Academy of Sleep Medicine and Sleep Research Society has indicated that the ideal amount of sleep is between 7 and 9 hours per night. If you regularly get less than 7 hours of sleep, you are more likely to become obese or have other health issues.
A helpful suggestion: Don’t let your precious sleep time pass by unnoticed. Set aside a certain amount of time to get enough rest or discover a supplement that is helpful to you.
3. Hydrate, hydrate, hydrate!
Drinking plenty of fluids is essential for preserving a healthy weight. The amount of water required for you is determined by various factors such as your age, how active you are, and your present weight.
Consuming a lot of water can also help maintain your metabolism. A research survey from 2003 revealed that drinking a 16-ounce serving of a beverage could increase your body’s calorie burning capacity and speed up your metabolism by up to 30 percent.
Plain ol’ agua not making your taste buds sing? Add a fruity taste to it or have some carbonated water.
4. Get your body moving.
It’s not exactly something to look forward to, but muscle mass starts to decrease as you age, particularly after the age of 30.
It is a good idea to keep your muscles strong by exercising regularly. It’s not necessary for you to go to the gym every day.
Pick any type of exercise or movement that appeals to you and brings you pleasure. Consider enrolling in a yoga or Pilates program, have a dance party in your lounge, and run after your children (or pets) in the backyard. Anything that brings a grin to your face and gets your body rocking and rolling can be beneficial for you!
5. Just say “no” to fad diets.
There are numerous popular diets that guarantee a quick weight loss solution. Certain diets that are trendy may be able to aid in shedding pounds quickly, but many have no effect whatsoever. And most aren’t sustainable.
A study review showed that restrictive eating habits and abnormal eating behaviors are not effective for keeping weight off in the long term. Cutting back on what you consume and decreasing the amount of calories you take in can also have detrimental effects on both your physical and psychological well-being.
Don’t just follow the latest health craze; focus on taking care of yourself instead of chasing after what everyone is talking about. Choose healthy foods, have a small amount of something special now and then, and respect your body. If you are having difficulty or would like individualized advice, talk to your physician or a dietitian for help.
6. Keep stress in check.
What kind of physical effects does stress have? Stress can have a detrimental effect on your physical health, from issues such as headaches to digestive problems. It can also raise your cortisol levels or make you want to eat something unhealthy. Both of those effects can lead to weight gain. The strain of stress can be more difficult to eliminate in your thirties.
A limited investigation proposed that you can avoid weight gain brought on by stress by applying methods to handle your stress. Consuming a nutritious diet, obtaining enough rest, and engaging in regular exercise can all contribute to managing your stress levels. You can also attempt to do activities that promote relaxation and mental clarity, such as yoga or meditation.
If you experience persistent stress that is resulting in weight gain or other health issues, you should consult your doctor.
7. Fuel your body with nutritious foods.
Eating a nutritious, well-rounded diet is the key to successful weight loss at any age. But what does this diet actually look like?
Start by getting enough protein. This will make you feel satiated and will assist in building muscle. It is advisable to incorporate high-fiber foods (such as vegetables, fruits, legumes, and nuts) and healthy fats (including eggs, yogurt, and avocado) into your diet.
Avoid processed snack foods whenever you can. This encompasses quick meals, prepackaged munchies, and refreshments such as soda (or “pop” if that’s your preference). Consuming these items may not only lead to weight gain, but may also increase your chances of having heart disease or certain types of cancer.
Takeaway
Being overweight can have a negative effect on both your physical and psychological well-being. You may not be certain of how to start, but taking action today to look after your wellbeing can stop you from having to deal with ailments such as type 2 diabetes and high blood pressure.
It can be hard to shed pounds when you reach your 30s, but it can be done. It is essential to be patient and to make wise, healthy decisions. Incorporating a healthy lifestyle consists of consuming a nutritious diet, obtaining sufficient rest, staying hydrated, and exercising regularly.
There is no easy way to shed pounds, but making alterations to your lifestyle can bring about amazing results if you want to slim down or stay at your current weight, no matter how old you are. Consult your physician regarding increasing physical activity, changing to a healthier nutritional plan, consulting a mental health specialist, and other healing techniques.