Have you noticed that you’ve started gaining some weight since you reached your 30s? Well, you certainly aren’t alone. But what are the causes of weight gain in your 30s, and what can you do about it? Keep reading for a few helpful tips so you can maintain the slim, toned body that you had when you were younger.

The Reasons for Weight Gain in Your 30s

The extra pounds that you put on throughout your 30s might actually just be a continuation of some of the weight gain that you started to experience while you were still in your 20s. In fact, researchers have found that the amount of weight that you put on during your adult life is actually the highest from the age of 25 to 35. During this period of time, many people find that their lifestyle changes to one that’s more sedentary as a result of family and work responsibilities. Rather than focusing on what you can do to build the muscle throughout your body, you might be more concerned with fulfilling your duties at your desk job, and that could lead to packing on the pounds.

Tip #1: Focus on Your Daily Diet

What you eat has a big effect on how much weight you gain while you’re in your 30s. Researchers have found that eating a lot of refined grains, red meat, and processed meat, as well as sugary drinks and desserts, could contribute to weight gain while switching to a diet that consists mostly of whole grains, veggies, fruits, and nuts could actually protect against weight gain in your 30s. So, making a few simple changes to the way that you eat and being mindful of how many calories you consume daily, could help you shed those extra pounds.

Tip #2: Get More Sleep

It could be difficult to get a good night’s rest while you’re in your busy 30s, especially if you recently had a baby. But did you know that a lack of sleep could also contribute to weight gain? Put simply, when you don’t get enough sleep, your hormones could be adversely affected, and that could result in difficulty controlling your appetite. So, if you haven’t been able to get enough sleep lately, try changing your nighttime routine, or consider talking to your doctor about a safe sleep aid that could help you fall asleep and stay asleep.

Tip #3: Use Technology to Stay Active and Track Your Progress

You probably don’t need to be told that leading an active lifestyle in your 30s is another way to maintain a slim body, but if you’re finding it hard to get and stay motivated, consider using technology to help get you going. A device that tracks the number of steps that you take daily could be a surprisingly good motivator, but there are also plenty of apps that you can use to track what you eat and how much exercise you need.

With a better understanding of why you’re gaining weight, and what you can do about it, you could have a great body in your 30s and beyond.