Weight loss and fitness tips: Here’s why weight sticks more stubbornly after you turn 30

If you’ve noticed that losing weight or keeping fit isn’t as easy as it used to be, you’re not alone. Starting in your 30s and 40s, many people experience what’s known as middle-age spread. It’s a natural shift where your metabolism slows, muscles decrease, and fat tends to settle in new places. But don’t be discouraged, understanding these changes can help you adapt your habits and stay healthy well into later years.

According to the National Institute of Ageing, as we age, our bodies simply don’t burn calories like they did in our 20s. The NIA explains that while our metabolism slows down, our appetite often remains the same, meaning we consume more calories than we need. This results in gradual weight gain, mostly as fat around our internal organs rather than just under the skin. Coupled with a natural loss of muscle and often less physical activity, this combination is why clothes may feel tighter and weight seems harder to shift.

According to to National Institute of Health’s (NIH) research, the extra weight isn’t just about appearance, it also raises the risk of chronic health issues such as diabetes, heart disease, and even brain-related illnesses. However, making mindful changes to diet and exercise can counteract these effects. One promising approach is intermittent fasting, which involves limiting your eating window to, say, eight hours a day. Longer gaps between meals can improve metabolism and possibly extend lifespan, even without cutting calories.

Also read | Weight loss tips for beginners: Walk daily, stay hydrated, eat whole foods to stay fit

Here are 5 Simple  tips to manage weight after 30

• Be mindful of your calories: Your metabolism slows with age, so you likely need fewer calories. Focus on nutrient-rich foods to nourish your body without overeating.

• Try intermittent fasting: Limiting when you eat, not just what you eat, may help regulate your metabolism and control weight. Consult your doctor before starting.

• Stay active every day: Small amounts of movement add up. Walk daily, visit the gym, or simply use a standing desk to avoid sitting for too long.

• Build and maintain muscle: Losing muscle can slow metabolism further. Include strength exercises to preserve lean mass and boost calorie burn.

• Listen to your body: Appetite and energy change with age. Adjust your meals and activity levels accordingly, focusing on consistency rather than perfection.