As you shift into your thirties you might notice a few pounds or inches creeping onto your frame. That's likely due to your changing body and slowing metabolism, according to "Good Housekeeping" magazine. During your thirties, your metabolism can slow by as much as five percent. If you've noticed a weight increase and want to quickly bounce back, there are a few lifestyle changes that can support getting your body to a healthy weight.
Step 1
Start counting calories to make sure you're not overeating. As your metabolism slows, you'll need around 100 to 200 fewer calories per day, according to the U.S. Department of Agriculture.
Step 2
Lift weights two to three times per week to build muscle mass, recommends the American College of Sports Medicine. Lean muscle mass helps you burn more calories throughout your day to help account for changes in your metabolism.
Step 3
Make time to fit in 150 minutes of intense physical activity per week. Exercise serves double duty when it comes to weight loss. It helps you build muscle mass and create the necessary calorie deficit required to lose weight.
Step 4
Eat foods that promote weight loss and strong muscles and bones. Choose from whole grains, fruits, vegetables and lean protein sources. Avoid foods high in sugar, sodium and saturated fat, recommends the American Heart Association.
Step 5
Eat breakfast each day to help speed up your metabolism, says "Women's Health" magazine. Keep your body fueled by eating small meals or snacks every three to four hours instead of just three times per day or less.
Tips and Warnings
- Even though you're interested in losing weight quickly, slow, steady weight loss yields safer, longer lasting results, according to the University of Illinois. Make it your goal to lose one to two pounds per week.
References
- U.S. Department of Agriculture: MyPyramid Food Intake Pattern Calorie Levels
- "Good Housekeeping": Boost Metabolism and Prevent Middle-Age Weight Gain
- American College of Sports Medicine: Physical Activity and Public Health Guidelines
- University of Illinois at Urbana-Champaign: Losing Weight the Healthy Way
- American Heart Association: Heart Healthy in Your 30s
- "Women's Helath": Dieting for Grown-Ups
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