Are you frustrated about gaining weight but not knowing the reason behind it? You are certainly not alone. While overindulging is often the most crucial element leading to weight gain, other variables, such as stress, life stages, job, and even gender, all play a role.
A sedentary lifestyle is no doubt a leading cause of weight gain and chronic illnesses. In addition, obesity is home to many health problems. But the reason as to why you gain weight can vary immensely.
And having key weight loss tips and insights about weight gain in your 30s will assist you in getting back on track.
Easy Weight Loss Tips
1. Eat Home-cooked Food
Tattoo this on your mind. After all, what can be healthier than a meal prepared at home? A perfectly balanced meal contains all the macronutrients and fulfils its daily requirement.
A study suggests that when you consume the nutrients your body needs, your satiety level increases, and you do not crave unnecessarily. It means that you will not consume extra calories, and you will finally start to lose weight.
2. Avoid Binge Eating
Do you often find yourself binging on your favourite snack? You probably would keep on eating without even realising that you’ll soon hit the bottom of the packet.
A packaged food item contains so many calories and is low in micros. Hence, it cannot keep you full for longer, and you feel hungry again within no time. Not to mention the empty calories you consume. If you keep your binging in check, you can soon see your weight dropping.
3. Do Not Do Restrictive Diets
The restriction does not help in weight loss in the long run. No carb, detox diets, apple cider vinegar and maple syrup diet are fads that are neither sustainable nor a long-term option.
So, eat everything you like in adequate portions and exercise at least three days a week to eliminate the excess calories.
It helps to download an app like HealthifyMe to customise a diet plan and track your calorie burn vis-a-vis the physical activity.
4. Count Your Calories
Yes, keep track of your calories to eat within your calorie budget. Think of it this way; you make a budget for your house, so you spend money within that budget to avoid financial problems.
Similarly, you can make a calorie budget to avoid unnecessary calories. It helps to write down what you are eating daily.
For example, if you eat an extra portion of rice during lunchtime, reduce rice intake during dinner time. That’s how you can keep within your daily caloric budget.
5. Controlled Portions are Very Effective
If you eat a bowl full of your favourite food, you need to consume less.
So instead of a full bowl, eat half of it. Eating less than what you already consume might help you cut down a few calories.
6. Use Smaller Plates
If you cannot control your portions, here is your solution. Use smaller plates.
It is 100% effective in assisting your weight loss journey. It is true that if you serve yourself on smaller plates; you are not going to overeat- an easy way to approach weight loss.
7. Mindful Eating
If you are mindful of what you eat and how much you are eating, you do not need to worry anymore. As you know, your calorie intake does not overeat, helping in weight loss.
8. Increase Your Protein Intake
Protein is a macronutrient and is a bodybuilding nutrient. It will keep you full for longer, hence reducing your cravings.
It will help you avoid overeating. You can easily overeat on carbs but not on proteins. Instead, eat lean meat, eggs, fish, dairy products or soya. They are the primary source of protein and are low in calories.
9. Add Fibres
Just like protein, fibre is a satiating food. Since you feel full for longer, you will not binge on any food.
Fruits and vegetables or multigrain roti are high in fibre and low in calories. You might have noticed that when you eat roti and vegetables or fruit, you tend to eat less than when you eat foods that lack nutrients.
10. Choose Good Fats
A way to lose weight is to learn to control sugar cravings.
Do you know how? Including good fats in your diet can help you manage sugar cravings and help in your weight loss journey.
Nuts are high in minerals and a source of good fats. So try to snack on nuts and see how you restrain yourself from eating chocolates or brownies.
Certain Weight Loss Tricks
- Keep visualising yourself in your new shape.
- Understand that it’s a long-term commitment. Quick weight loss is a myth that results in unhealthy weight loss.
- Do not cut down too many calories suddenly
- Eat healthy and clean
- Eat what you like but always watch the portion
- Include 3 hours of exercise in a week; if you break it down, it’s less than 30 mins a day.
- Make yourself the priority. Do not forget to look after yourself
- You cannot equate food with emotion. If you are lonely or bored, find a hobby or a cause or clean your cupboard. Go for a quick walk. Do not fill up any emotional vacuum with food
- Eat a small meal before you go to a party. A few pieces of deep-fried paneer or cocktail samosas are bad enough to ruin your healthy schedule. Look for the compliments and eat a dainty salad instead
- Do not look for cheat days. Every day you need to treat your body equally. For example, the thin one never goes hungry but is a smart-eater
Healthy Weight Loss Guidelines
Do your proper research or consult a nutritionist. Then commit yourself to a goal. It could be weight loss to wear the dream dress, or being able to have the perfect beach body or running around with your toddler. Next, get a support system at home and work.
Finally, celebrate your wins by checking your weight periodically and treating yourself by booking a massage or buying an outfit that flatters the new you.