Most people become more weight and health conscious in their late twenties and start fearing their thirties because of what they see—their family and friends who are thirty and start losing their good physique. But there is always a way to achieve and maintain a healthy weight when you reach your thirties. It is normal for the body to slow down in its metabolism when you reach your thirties. This means the rate in which calories are burned is slower compared to when you were in your teens and early twenties. This means that while your appetite is basically the same, your body no longer works the way it did, so you have to adjust your eating habits and physical activities. It is all about choosing a healthy lifestyle.
- Eat healthy. Since the cause of unhealthy weight gain is the excessive intake of foods rich in calories, then it is advisable to cut down on these. This means less carbohydrates and sugar. More fiber, fruits and vegetables is generally the healthy food groups. You should, however, be aware of your current physical condition—whether you have hypertension, diabetes and other diseases wherein you need to strictly follow a special diet to prevent any possible complications. If your family has history of degenerative diseases such as cancer or hypertension, then it is very wise to start avoiding foods that may trigger it. Also consider your eating habits. It is unhealthy to skip meals, believing that it will help your body burn more calories. On the contrary, when you starve yourself, the body’s metabolism slows down even more, and the body stores more fat when you are always hungry. It is better to munch on small portions of food throughout the day to avoid getting hungry, but choose your munchies well. You will never go wrong with a piece of fruit, whether fresh or dried. Just check on the sugar content if you have a family history of diabetes.
- Exercise more. When you are at your thirties, chances are, you have no more time for a scheduled regular exercise. In school, you had weekly physical education classes. But once you start working and your career reaches its momentum, you tend to rush everything that even using the stairs has become a “waste of time”. Find time to exercise. If you are working full time, you can squeeze in your workout before going to work, or after office hours. If you work at home or a stay at home parent, also allocate a time in your day to exercise. A jog in the neighborhood or a doing a set of jumping jacks can make a big difference between being overweight and having a healthy weight.
- Be active. There are people who are extremely busy that an hour of exercise a week already takes a lot of planning. You can instead spread out your “exercise” and integrate it to your every day work. Use the stairs if you are only going to the next two or three floors. At home, clean up your house and stretch those muscles every weekend.
- Keep a positive outlook. Maintaining a healthy weight takes a lot of effort, and it is important to always have a positive attitude, even if your weight has not dropped just yet. Spend time with positive people who share the same goals as you, so you can do your health activities together and encourage each other in maintaining a habit of staying healthy.