Top 5 Tricks to Trim Belly Fat in Your 30’s

Fat loss becomes more challenging after 30 due to various factors. Hormonal changes, decreased muscle mass, added stressors, and a slower metabolism are major contributors. To overcome these added challenges we must focus on maintaining a balanced diet and increasing physical activity.

But what does that mean?

Most of us think of weight loss as dieting. We think about ourselves running to exhaustion on a treadmill while we live off of rabbit food. Yes, calorie in < calorie out does work to lose weight. However, dieting is just not sustainable. I’ll say it louder for the people in the back…DIETING IS NOT SUSTAINABLE!

If you’re anything like me, you’ve tried a plethora of different diets and once the cravings kicked in you caved. Then after one cave the whole day turns into a “cheat day”. Cheat day turns to days and then a week, until you finally blame the “diet” and continue on, business as usual. BUT, you still want to lose that belly fat! So you try another diet…and another…and another… Hey, at least you have a “never give up” attitude!

By now you have been on at least a decade of different diets and workout plans and now you’re in you 30’s. The belly fat that once used to go away in the midst of one of the many diets (that would only then return after you gave up the diet) is now sticking around. It’s stubborn. No matter what you do or don’t eat, it just won’t go away!

Yet then you look around and you see so many people your same age losing the weight and keeping it off! What are they doing?!

What actually works to trim belly fat in your 30’s?

Now in my late 30’s, I’ve tried just about everything. I’ve researched, experimented, and tested a multitude of different “expert” suggestions on fat/weight loss. I’ve used my background in biomechanics and nutrition in combination with my experimentation to develop this list.

Top 5 tricks to trim belly fat in your 30’s:

1. PROTEIN
   • What does protein do and why do we need more in our 30’s? Protein produces and transports hormones throughout your body. It maintains and repairs muscle tissue. And it also regulates your mood. In our 30’s we need more as our muscle mass is naturally decreasing and our hormones are changing.
   • How much protein should I be consuming and what is the easiest way to get there? On an average men need around 56g and women around 46g of protein each day. The easiest way to do this is to start in the morning. Starting your day with a high protein Greek yogurt like Oikos (15g) and a protein drink/shake like my favorite one, Orgain Organic Protein (21g) will kick start your day with a whopping 36g of protein! Have two eggs and you have hit your protein for the day!
2. FIBER
   • Why is fiber important? Fiber keeps you feeling full and fights the constant snacking and cravings that seem to creep up on us as we age. It also has several health benefits, such as reducing the risk for: hypertension, obesity, GI diseases, heart disease, stroke and certain cancers.
   • How much fiber should I be consuming and what is the easiest way to get there? 25-30g per day is recommended. However, most of us aren’t even getting half of that. Start by tracking how much fiber you typically eat in a day. You aren’t going to want to go from your current intake up to 30g a day overnight. Your body won’t be ready for it and you will quickly gain a friendship with your bathroom. Increase your fiber levels slowly until you reach 25-30g a day. Start by switching to true whole grains and making half your plate veggies at all meals. Then start adding in more beans, nuts and seeds into your diet. You can even add a smoothie to your day to fill up on fiber quickly. Try a smoothie with spinach, kales, bananas, berries, and coconut.
   • Recipes to help you add fiber: Spicy 3 Bean Chili and snacking on fresh popped popcorn! Learn How to Make Epic Stovetop Popcorn!
     
     
3. WATER
   • Why is water important for fat loss? Breaking down fat requires water. So proper hydration is necessary for fat loss. Water also helps you to feel fuller longer and flushes out waste preventing bloating.
   • How much water do I need to be drinking? On average, a man needs 15.5 cups and a woman 11.5 cups. That’s a lot of water! Take it slow adding water to your day as well! Again, best friend will become the bathroom. But start by getting a “water only” cup that you know how much it holds, like a 30z Stanley cup. Slowly increase your water intake until you can drink 3 Stanley’s an a woman per day, or 4 as a man.
4. SLEEP
   • What does sleep have to do with fat loss? Sleep regulates your hormones that control appetite and metabolism. Getting enough sleep can also keep you motivated and energized!
   • How much sleep do I need? In your 30’s you need 7-9 hours of sleep per night on average. If you have trouble sleeping, consider a natural sleep aid, like Boiron Coffea Cruda: Homeopathic Sleep Aid for Restless Sleep, Mental Hyperactivity, Racing Thoughts, and Difficulty Sleeping.
   • Getting enough sleep is the area that I struggle with! Having a 6 year old, 4 year old, and 6 month old makes a restful night sleep few and FAR between! The good news is, those restful nights will return, but in the mean time, as long as I’m aware that my hunger triggers are actually just because I’m tired and instead of snacking, I suck down some more water or go for a short walk, I can keep myself in check!
5. DEEP CORE
   • What is deep core? Deep core are exercises that work your deep core: transverse abdominis, obliques, and rectus abdominis.
   • What are some deep core exercises? Dead bug, bird dog, flutter kicks, mountain climbers, Russian twists, bicycle crunches, etc…
   • Recommended at home workout: 7 Minute Deep Core Workout

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I hope this these top 5 tricks to trim belly fat in your 30’s gave you some hope and encouraged you to start your fat loss journey today! Let me know what you think and how you are doing on your journey in the comments!