After thirty, many will notice that weight loss is no longer as easy as it used to be. Metabolism is slowed, hormonal balance changes and the body begins to treat fat stores otherwise. To maintain a healthy weight, you need to adapt your approach - specifically by gender.
Thirty weight loss: What is it changing and what to prepare for?
Weight loss in thirty requires a special approach. It is not just about calories, but about understanding the changes in the body and their respect. Both women and men have to adapt their diet, movement and regeneration as their body works. The most important thing is to create a sustainable regime that will work for a long time - not just until the next summer.
Why is weight loss in thirty more difficult?
The body naturally begins to change its functioning. The level of some hormones decreases, muscle mass decreases and the tendency to store fat - especially around the abdomen increases. In addition, the demands of work, family and lifestyle are increasing, making it difficult to exercise regular movement and quality food.
Weight loss after thirty in women
Hormonal changes
After thirty, women begin to experience the first changes in estrogen and progesterone levels. This can affect fat storage, energy and mood levels. The body focuses more on storing fat in the abdomen and hips.
Reduced metabolism
A woman's basal metabolism decreases by about 2-3 %every 10 years. If it does not change its diet or movement, it can mean weight gain without eating more than before.
What does it help?
Increase in protein intake - help to build and maintain muscles.
Strength training - promotes metabolism and forms the figure.
Lowering stress - cortisol promotes fat storage.
Regular meals - help stabilize blood sugar levels.
Meals
Focus on nutritional food - vegetables, whole grain products, lean proteins and healthy fats. Avoid empty calories and evening overeating. A natural dietary supplement that promotes fat burning and appetite control can also help.
Weight loss after thirty in men
Decrease of testosterone
After thirty, the level of testosterone begins to decrease in men, which affects the amount of muscles and the fat burning rate. With lower muscle mass, the body needs fewer calories, making it easier to gain weight.
Sitting and stress
Many men have a sedentary job and a high workload in their thirties. This leads to stress and lack of movement, which promotes the storage of visceral fat - that is, fat around the organs.
What does it help?
Combination of strength training and HIIT exercises - effectively burn fat and stimulate testosterone.
High -quality sleep - helps regulate hormone levels.
Plenty of zinc, magnesium and vitamin D - promote hormonal balance.
Alcohol control - alcohol reduces fat burning.
Meals
Men should check the size of the portions and monitor carbohydrate intake, especially in the evening. Sufficient protein and fiber intake is also important to keep hungry at bay. If time is missing, a nutritional supplement with fat burners can be effective support.
