How to lose weight for a 30-year-old woman

As we age, our bodies will undergo many changes, especially when women are over 30. Not only will their skin develop wrinkles, but they will also gain weight. For many women, being fat is intolerable, so they will think of various ways to lose weight. Women need to pay attention to the method when losing weight after the age of 30, and there are many things they need to pay attention to.

How to lose weight for a 30-year-old woman

1. Pay attention to the small details in life

You cannot sit down immediately after a meal. You must stay upright to prevent your stomach from sagging. Then go out for a walk after half an hour to burn calories. When you walk, keep your chest up and your stomach in, and try to hold in your stomach when you sit. Don't take the elevator when you can take the stairs, don't take the car when you can walk, don't sit down when you can stand, and don't lie down when you can sit. Although it is troublesome, in the long run it can eliminate abdominal fat and form a fit body and an upright posture.

2. Keep exercising, especially strength training

Regular exercise is the best way to increase your metabolic rate. In addition to aerobic exercises such as cycling, running, and aerobics, you should also combine strength training. Strength training builds muscle, and muscle growth increases your metabolic rate.

3. Control your calorie intake

Controlling calories so that the calories consumed are less than the calories burned can achieve the goal of losing weight. For severely obese people, it is generally recommended that they consume 1,500 calories per day. Generally, obese people should adjust their daily calorie intake according to their basal metabolism and exercise consumption.

4. Eat more foods rich in dietary fiber

Foods that are large in volume and low in density are mostly rich in fiber and low in calories. They can not only make you feel full but also will not make you fat. For example, before eating a meal, eat some vegetable salad or drink a bowl of soup. Eating this way can help reduce calories by 12%.

Things to pay attention to when a 30-year-old woman loses weight

1. Childbirth causes body shape changes

Women over 30 generally have experienced childbirth. During pregnancy, women will eat more food to supplement nutrition. However, after giving birth, many people fail to adjust their diet in time, and coupled with lack of exercise, their body shape can easily go out of shape.

2. Decreased metabolism

As we age, the functions of various organs begin to decline, the metabolism of the corresponding organs naturally decreases, and calorie consumption also decreases accordingly. The accumulated fat will be very accurately stored in the abdomen, buttocks, thighs and other parts.

3. Increased food intake

The daily calorie needs of men and women vary greatly. Generally speaking, women's basal metabolism consumes fewer calories than men. After getting married, many women are influenced by their husbands' eating habits. If they eat the same amount of food as their husbands, their calorie intake will exceed their needs, which leads to obesity.

4. Reduced physical activity

Women over 30 are no longer as energetic as those over 20. Their enthusiasm for exercise is also declining, and the amount of exercise has decreased, so they are naturally more likely to gain weight.

5. Irregular work and rest schedule

Being a working mother is very hard. Being bothered by family and work matters every day, it is difficult for working mothers to have their own independent space. They exercise less and sleep less. Irregular work and rest schedules lead to decreased metabolism, affecting the efficiency of weight loss.