Experts say losing weight becomes a tad bit more challenging as you age. Change in hormones, dip in metabolism, changing lifestyle factors, sleep deprivation, stress all increase as you step into your 30s and that’s what makes it more challenging to lose weight. Additionally, muscle mass naturally declines with age, which can decrease the number of calories burned at rest. That’s why boosting metabolism in your 30s can be a big game-changer because a robust metabolism means more calorie burn. So, in this article, we list down 10 strategies you can implement to help speed up your metabolism and support weight loss in your 30s.
1. Stay active throughout the day:
Increasing physical activity and leading an active life can boost your metabolism. You can go for daily walks, take all phone calls while standing, and even do household chores to kickstart metabolism and burn calories through the day. Also remember to reach a daily target of 10,000 steps each day. Research has shown that if you want to lose weight, take 10,000 steps each day, and within a few days, you’ll be able to see a major shift in your weight.
2. Include high-intensity interval training (HIIT):
HIIT workouts have become extremely popular among people who are always short of time but want to include exercise in their daily routine. HIIT involves short bursts of intense exercise followed by brief periods of rest or lower-intensity activity. These workouts can help increase calorie burn both during and after exercise, leading to a higher metabolic rate. Also Read: 5 Effective Ways To Cut Liquid Calories and Boost Weight Loss
3. Get enough sleep:
Sleep deprivation can lead to weight gain, more so around the belly area. Aim for at least 8 hours of sleep each night to improve metabolic function. Lack of sleep can disrupt hormones that regulate appetite and metabolism, leading to weight gain.
4. Eat protein-rich foods:
Include protein-rich foods like lean meats, fish, eggs, tofu, and legumes in your meals and snacks. Protein requires more energy to digest and metabolize compared to carbohydrates or fats, which can help boost your metabolism. These foods not only increase your metabolism but also play a vital role in keeping your body physically healthy.
5. Stay hydrated:
Drink plenty of water throughout the day to stay hydrated and support metabolic processes. Even mild dehydration can slow down your metabolism and affect the rate at which calories are incinerated. Water is essential to maintain a healthy metabolism, so drink at least 8 glasses of water each day.
6. Manage stress:
Chronic stress increases the hormone cortisol, which can slow down metabolism and facilitate fat storage. Practicing stress-reducing techniques such as deep breathing, yoga or indulging in hobbies can help take some stress off and thus support metabolic health.
7. Cut Down on Added Sugar and Processed Food:
Foods that are high in added sugar can dip the metabolism and flood the body with a high amount of empty calories. Also, processed foods with unhealthy fats and preservatives can negatively impact metabolism and promote weight gain. It would thus be wise to make space for whole, nutrient-dense foods like fruits, vegetables, whole grains, and lean proteins by eliminating the calorie-dense foods such as added sugar and processed food.
8. Be mindful of alcohol consumption:
Alcoholic beverages are high in empty calories and can slow down metabolism. Limit your intake or avoid alcohol altogether to make your metabolism robust.
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