How to Lose Weight Fast in Your Thirties

As you age, your metabolism slows down and your body's muscle tissue diminishes. According to Goodhousekeeping.com, you burn 100 calories per day less by the time you are 35 years of age compared to when you were 25. In addition, in your 30s, your children often become your main focus and you may not take the time to pay attention to yourself and your own health and fitness needs. As a result, you may start gaining weight. You can rapidly lose those extra pounds by adapting your eating habits and taking part in regular exercise.



Instructions

1. To lose one to two pounds per week, you need to create a caloric deficit of 500 to 1,000 calories per day through dieting and exercise. The National Library of Medicine website states that women should not consume less than 1,200 calories daily and men should not go under 1,500 calories per day without medical supervision.

2. To speed weight loss, adjust your eating habits to accelerate your metabolism. Eating several small meals, rather than three large ones, can help increase your metabolism. To do this, plan a small breakfast, lunch and dinner that consist of one-third grains, one-third protein and one-third vegetables. Add in three snacks that are rich in bone-building calcium and anti-aging antioxidants. Some good choices for snacks include, raw almonds, a latte with fat-free milk, fat-free blueberry yogurt or berries.

3. Start a weight-training regimen that takes up at least 40 to 60 minutes of your week. According to Redbook Magazine, regular weight training boosts your resting metabolic rate by 6.8% to 7.8%, because one pound of muscle burns nine times more calories than one pound of fat, so you can lose weight faster without cutting more calories from your diet.

4. Incorporate four, 20-minute to 40-minute cardiovascular sessions per week. Perform two of the four sessions at a regular, same-intensity level. Perform high-intensity interval training during the other two remaining sessions to give your metabolism an extra boost and burn more calories. For the interval training, exercise at a moderate intensity for five minutes before accelerating to a 30-second, high-intensity burst. Then alternate between the intensities for the remainder of your workout.

5. Keep yourself hydrated by making water your staple drink. You should consume 8 to 12 cups of water daily. This will also help control your appetite by making you feel full.

6. Schedule in seven to nine hours of sleep on a daily basis, as recommended by the National Sleep Foundation. A lack of sleep releases hormones in the body, which trigger overeating and cravings for diet-sabotaging foods.