Why Weight Loss Gets Harder in Your 30s and 40s, And What Actually Helps
Let’s just say it: losing weight in your 30s, 40s and beyond doesn’t feel the same as it did in your 20s. You may be eating “better” and moving more than ever and yet the scale barely budges.
No, you’re not broken. You’re just working with a different body now.
Here’s what actually changes with age, and more importantly, what you can do about it.
🚦Your metabolism slows down, but not how you think
A common belief: “Once you hit 30, your metabolism crashes.”
The truth: It slows gradually, but not drastically, until around age 60, according to studies.
But here's the catch: while your base metabolic rate doesn’t plummet overnight, your lifestyle often does.
You may move less (think: more desk time, less random movement).
You might carry more stress, which leads to less sleep and more comfort eating.
You tend to lose muscle unless you're actively maintaining it which matters a lot because muscle burns more calories than fat.
5. Cottage Cheese 🧀
This underrated fridge staple is creamy, filling, and versatile. Eat it on its own or pair with chopped fruits, cucumbers, or even kimchi.
~13g protein per ½ cup
6. Canned Tuna with Crackers or Veggies 🐟
Packed with protein, shelf-stable, and super convenient. Mix with a bit of Greek yogurt or mustard for extra flavor.
~20g protein per small can
7. Tempeh Strips 🍞
Tempeh has a nutty flavor and firm texture, making it more satisfying than tofu for some. Try it air-fried with tamari or chili flakes.
~15–20g protein per 100g
8. Protein Shake 🥤
For busy mornings or post-workout hunger. Go for a clean protein powder (whey or plant-based) with minimal added sugar.
~15–25g protein per serving
9. Roasted Chickpeas or Broad Beans 🌰
Crunchy, salty, and perfect for mindless munching without the crash. Look for low-oil or air-roasted versions.
~10g protein per ½ cup
10. Low-Sugar Protein Bars 🍫
When chosen wisely, these can be super convenient and satisfying. But watch out: many “protein” bars are just candy bars in disguise, loaded with sugar and barely 5g of protein.
Look for: At least 10g protein, under 8g sugar, and minimal weird ingredients.
Make Smarter Snacking Decisions with Welling
Ask for snack options
We’ll help you choose the best high-protein options, whether you're eyeing tofu puffs, fishcake, or plain yogurt from the minimart.
Track your protein easily
Welling shows you how much protein you’ve had for the day, and gives feedback when you’re under or over your target.
Smart Asian-style swaps available
Don’t want another protein bar? Try grilled tofu, tea eggs, or soy milk. Welling understands local food and can recommend smarter alternatives.
Tip: Hydration helps too
Did you know dehydration can increase cravings? Log your water intake in Welling and stay ahead of mindless snacking.
Welling’s here to help you pick better snacks and hit your nutrition goals, one bite at a time.
