Losing weight in your 30s can feel like a different challenge compared to your 20s. With a busy career and potential family responsibilities, shedding those extra pounds might seem tough.
But don’t worry, it’s totally doable! This guide is here to help you lose weight healthily and sustainably in your 30s.
We’ll discuss the best tips and tricks, the top weight loss apps, and how the Team RH Life Plan can support your journey every step of the way.
Why is losing weight in your 30s challenging?
There are a few reasons why it can be harder to lose weight in your 30s. Remember the only way to lose weight is by being in a calorie deficit, so the factors mentioned below don’t cause you to gain weight by themselves, but they can make it harder to be in a calorie deficit.
Busy lifestyle: Balancing a career, family, and social life can make it challenging to find time for healthy eating and exercise, meaning you move less and can easily start taking in more energy than you burn off.
Hormonal changes: Women in their 30s might start to experience hormonal fluctuations that can affect weight, such as changes related to pregnancy or menstrual cycles or slight increases in the hunger hormone, ghrelin.
Tips and tricks for losing weight in your 30s
Healthy eating habits
Calorie deficit: You need to consume fewer calories than you burn to lose weight. Finding a sustainable calorie deficit that doesn’t leave you feeling deprived is key. If you’re unsure how many calories you should be eating, the Team RH Life Plan can calculate your daily calorie goal for you and ensure you maintain a sustainable calorie deficit.
Protein: Protein helps maintain muscle mass, which is crucial for a healthy metabolism. Include a source of lean protein in every meal, such as fish, chicken, or lean meats.
Fibre: Foods rich in fibre, like fruits, veggies, and whole grains, can help you feel fuller longer and aid digestion.
Hydration: Drink plenty of water to stay hydrated and help control hunger.
Stay active
Strength training: Building muscle through resistance exercises can increase muscle mass and prevent muscle loss. Even if you’re new to exercise, lifting light weights or doing bodyweight exercises at home is a great start.
Cardio: Activities like walking, running, swimming, and cycling can improve heart health and burn calories. The Team RH Life Plan can help you set and track step goals to keep you moving.
Flexibility and balance: Yoga or Pilates can improve flexibility, balance, and overall well-being, helping to prevent injuries and reduce stress.
Lifestyle changes
Sleep: Aim for 7-9 hours of quality sleep per night. Good sleep is essential for weight management and overall health.
Stress management: Chronic stress can lead to weight gain. Practice stress-reducing techniques like meditation, deep breathing, or engaging in hobbies you enjoy.
Using technology: weight loss apps
Weight loss apps can be incredibly helpful in tracking your progress, offering personalised recommendations, and keeping you motivated. Here’s what to look for in a good weight loss app:
Calorie tracking: Helps you maintain a calorie deficit by logging your food intake.
Exercise logging: Tracks your workouts and physical activity.
Nutritional guidance: Provides advice on macronutrients like protein and fibre.
Goal setting: Allows you to set and track specific goals like daily steps or workout frequency.
Not sure which app is for you? Meet the Team RH Life Plan
The Team RH Life Plan is designed to help you lose weight in a healthy and sustainable way. Here’s how our app can support your journey:
Sustainable calorie deficit: Our app helps you create and maintain a calorie deficit without feeling deprived, ensuring you never feel hungry but sustainably and healthily lose weight.
Protein and fibre goals: We provide personalised protein and fibre goals to ensure you get the nutrients needed to support muscle mass and keep you feeling full.
Daily calorie goals: Tailored to your specific needs, helping you stay on track with your weight loss journey.
Steps and workout tracking: Set your own step goal and stay accountable. Plus, browse our huge range of workouts designed to suit every level of fitness.
The Team RH Life Plan isn't just about losing weight; it's about adopting a healthier lifestyle that you can maintain long-term. Our approach ensures you lose weight in a way that supports your overall health and well-being.
Weight loss for women in their 30s
Losing weight in your 30s might come with its own set of challenges, but it's absolutely possible with the right mindset and tools. Focus on creating sustainable habits that promote a healthy lifestyle, and use technology like the Team RH Life Plan to stay motivated and on track. Remember, the goal is not just to lose fat but to improve your overall health and quality of life.
Start your journey today with the Team RH Life Plan and see the difference a well-structured, supportive weight loss app can make. With commitment and the right tools, you can achieve your weight loss goals and enjoy a healthier, more vibrant life.
Tags: weight loss, over 30, weight loss apps, weight loss for women in their 30s, female weight loss for 30-year-olds, Team RH Life Plan, healthy weight loss, sustainable weight loss
