Prioritize sleep

Many people in their 30s are trying to balance work responsibilities with family and social commitments, which may result in reduced sleep time and poor sleep quality. Chronic sleep deprivation increases hunger hormones and calorie intake while lowering satiety hormones and energy levels, making weight loss even more difficult.

A good night's sleep is an important part of a healthy weight-loss plan. Short sleep, which is commonly defined as less than 6–7 hours, has been related to a higher body mass index (BMI) and weight gain. Adults who slept less than 7 hours each night had a 41% higher risk of obesity, according to a review of 20 research involving 300,000 participants. In people who slept longer (7–9 hours per night), sleep was not a factor in the development of obesity. So trying to consistently get at least 7 hours of sleep is critical for weight management and overall health.