How to Shrink Your Body Quickly

There are many ways to lose weight, from exercising frequently, following a certain diet, to reducing stress. But apart from that, it turns out that there are also ways to slim down based on the age range. Want to know how? Come on, see the discussion in the following article.

As people age, they tend to gain weight more easily. This weight gain is influenced by various things, ranging from hormonal changes in the body, reduced muscle mass, to unhealthy living habits.

Get to know the various ways to slim down based on age

Getting a slim body at the age of 30-50 years is indeed more challenging, but you don’t need to worry. The following are slimming strategies that you can choose based on your age:


When entering the age of 30 years, the body will slowly lose mass and muscle tissue. This makes fat tissue in the body can increase, so weight gain. Well, for those of you in your 30s to tackle it:

1. Train your abdominal muscles with Pilates

Some women in their 30s who already have children tend to experience changes in body shape after giving birth. Therefore, exercise is an important part of maintaining body shape at this age.

The type of exercise that is recommended for this age range is Pilates. This exercise is not only effective for training the abdominal muscles, but is also able to strengthen the muscles of the back, pelvis, and buttocks.

2. Don’t just choose a diet method

There are many diet options that promise to lose weight fast. However, these dietary methods, including extreme diets, have not been clearly proven to be effective and safe.

Entering the age of 30, the body’s metabolism becomes slower. This is one of the reasons why the body tends to be difficult to slim down with age. As a rule of thumb, stick to a balanced nutritious diet and limit calories so you don’t overdo it.

At this age, you need to have sufficient protein intake to maintain your metabolism, meet carbohydrate intake (especially complex carbohydrates) to stay energized throughout the day, and limit sugar and fat intake.

3. Manage stress well

Work or household problems make you vulnerable to stress. Without realizing it, it turns out that stress can be one of the root causes of why you are more often hungry and eat a lot. This can make you continue to gain weight.

So, you have to be good at managing stress so you don’t take it out on food or snacking excessively.


When you are in your 40s, losing weight will become even more difficult. This can be caused by changes in activity levels, eating habits, and hormonal influences.

However, the following steps can help you get a slim body:

1. Choose high protein foods

Protein can increase metabolism in the body and make the stomach feel full longer. This of course will keep your body weight ideal.

In addition, eating high-protein foods can boost the immune system, reduce inflammation and pain, and repair damaged body tissues.

2. Don’t miss breakfast

In your 40s, it is advisable not to skip breakfast. In addition to filling energy to be able to move throughout the day, breakfast can reduce hunger and prevent overeating during the day.

At breakfast, eat nutritious foods, such as fruits and vegetables, nuts or seeds, and protein foods, such as eggs and fish.

3. Make time for exercise

In addition to daily activities, don’t forget to always take your time to exercise. This is because at this age the body’s metabolism begins to slow down, so slimming down will be more difficult.

You are advised to exercise regularly at least 2-3 times a week to maintain weight. The recommended exercise in your 40s is walking, cycling, swimming, or aerobics.


At this age, women will enter perimenopause, which is a transition period before entering menopause. At this time, the body’s metabolism will slow down, so many women are prone to gaining weight.

However, you don’t need to worry. There are several ways you can do to lose weight in your 50s, namely:

1. Move more and don’t sit too long

Sitting in the office for long periods of time can hinder your efforts to lose weight.

To overcome this, you are advised to be more active in the office by getting up from your seat and walking for 5 minutes every 1 hour. Interspersed with exercise or stretching every few hours so that the muscles are not stiff and sore.

Keep in mind also, moving can burn a lot of calories and reduce excess body fat. That’s why being active throughout the day is important to get a slim body.

2. Set a good diet

Having a good diet in your 50s is the right way to get a slim and healthy body.

At this age range, getting enough protein can help you lose weight and restore muscle function. In addition, you are advised to eat high-fiber foods to launch the digestive system and keep blood sugar levels stable.

Reduce or stop the habit of foods high in salt, sugar, and saturated fat or cholesterol.

3. Get enough sleep

Many studies state that lack of sleep can increase the risk of obesity and make losing weight even more difficult.

So, try to sleep for 7-9 hours every night, yes. In addition, improve the quality of your sleep by minimizing the light in the room and avoiding watching TV or using cell phones before going to bed.

How to slim down by age above can be tried if you want to improve your appearance. But not only that, the steps above can also be taken as an effort to reduce the risk of various diseases, such as heart disease, diabetes, and stroke.

If you have tried a diet and exercise routine but still find it difficult to lose weight, or if you have certain medical conditions, try to consult with your doctor further.

Diet Tips for a Healthy Diet

Diet is often used as a way to get the ideal body weight. However, eating patterns for a healthy diet does not mean it has to be done by skipping meals. Well, to find out the right way to live a healthy diet, see the explanation in the following article.

The key to a healthy diet is to balance the number of calories consumed with the number of calories expended. In addition, a healthy diet is also carried out by completing the body’s nutritional needs, such as protein, carbohydrates, fats, as well as various vitamins and minerals.

Not only to meet the body’s energy and nutritional needs, eating a healthy diet is also good for maintaining an ideal body weight and reducing the risk of certain diseases, such as heart disease, stroke, and type 2 diabetes.

To have a healthy diet, it is important for you to know the daily calorie needs guide and what are good food choices to consume. If carried out regularly and accompanied by adequate exercise, a healthy diet can also help shrink the stomach naturally.

Recommended Daily Calorie Intake

If the number of calories you consume exceeds the body’s required limit, especially if you rarely exercise, it can lead to weight gain or even obesity. This is because calories that are not absorbed by the body will be stored as fat.

Therefore, the amount of your daily calorie intake must be balanced to maintain a healthy body. Each person’s calorie needs vary depending on age and gender.

The following are recommendations for daily calorie intake by age according to the Ministry of Health of the Republic of Indonesia 2019:

  • Children ages 1–6 years: 1,350–1,400 calories
  • Children ages 7–9 years: 1,650 calories
  • Teenagers: 2,000–2,500 calories
  • Adults: 2,550–2650 calories
  • Pregnant and lactating women: 2,850 calories

Food Choices for a Healthy Diet

The choice of food and drink that you consume needs to be adjusted to your daily calorie needs. For example, if you need 2,200–2,500 calories per day, you can meet that calorie intake by eating healthy foods for your diet, such as 170 grams of protein from eggs, fish, meat, and tofu.

If you consume fast food or packaged food and beverage products, you can see the number of calories that are usually listed on the product’s packaging label.

In general, there are several food choices that you can consume when following a diet for a healthy diet, namely:

  • Vegetables, such as spinach, potatoes, mushrooms, sweet potatoes, mustard greens, and carrots
  • Fruits, such as mangoes, bananas, avocados and apples
  • Grains, such as oats, whole wheat bread, oatmeal, and brown rice
  • Milk and low-fat dairy products, including yogurt and cheese
  • Sources of protein, including seafood, poultry, eggs, meat, and nuts
  • Healthy oils, such as coconut oil and olive oil

Foods to Avoid When Living a Healthy Diet

In living a healthy diet, you need to limit the consumption of foods that contain lots of salt, saturated fat or cholesterol, and added sugar. This is because the habit of consuming these foods can lead to obesity and increase the risk of heart disease and type 2 diabetes.

Table salt or salt in packaged foods contains sodium. The right level of sodium for consumption is 2.3 grams per day or the equivalent of 2/3 teaspoon of salt.

For the consumption of added sugar or artificial sweeteners and saturated fat, it is recommended that no more than 10 percent of the number of calories the body needs. Some foods that are high in saturated fat are cheese, sausage, beef ribs, chicken skin, and processed meats.
Diet Tips for a Healthy Diet

The success of dieting and maintaining an ideal body starts with changing unhealthy eating habits with healthy ones and is done consistently. The following are some tips that you can apply to start a healthy diet:

Avoid skipping meals

Postponing or skipping meals, especially breakfast can make the body lack of energy. The habit of not having breakfast can also cause the body to lack certain nutrients, such as protein, calcium, magnesium, zinc, vitamin A, vitamin C, and folate.

Eat when you feel hungry

You are advised to eat when hunger begins to appear. Thus, your meal portion will be more controlled and full faster. Avoid eating or snacking when you are already very hungry or when you are anxious or stressed.

If you eat in this situation, the urge to overeat will be higher, so you will find it difficult to regulate the portion of food and the type of food consumed. As a result, weight will be difficult to control.

Limit snacking habits

Regularly eating nutrient-rich foods can meet your daily calorie needs and you avoid snacking. If you want to supplement your meal with a snack, eat it in smaller portions.

Avoid or limit snacks that are too sweet or contain high salt, such as candy, fried foods, to packaged chips.

Basically, eating patterns for a healthy diet above are good for maintaining your health condition. However, if you have certain diseases, such as hypertension and diabetes, it’s a good idea to consult a nutritionist to determine a healthy and appropriate diet according to your condition.