Right when you hit your 30’s, changes are happening in your body
Your body composition gradually shifts. The proportion of lean muscle
decreases and the proportion of fat increases
Some people become less physically active as they get older because
of their busy lifestyle.
Loss of Lean Muscle Mass
One of the main reasons for weight gain is the loss of muscle mass.
It can be harder to gain and keep muscle mass
The amount of lean muscle mass begins to naturally decline by 3 to
8 percent per decade after age 30. This process is called
sarcopenia
Lean muscle utilizes more calories than fat, so the body needs fewer
calories as you grow older
This decrease in muscle mass can have a negative effect on your
metabolism, strength, and balance
Slowing Metabolism
Metabolism is a complex process that converts calories into energy
Your metabolism starts to slow down in your 30’s which means that
you do not need as much energy as you used to when you were
younger
It is normal to gain weight as you age as people become less active
do not account for the calories based on their activity level and
metabolic decline
Metabolic decline may cause you to gain 10 to 15 pounds
Hormonal Changes
Women produce fewer hormones such as estrogen which can
cause weight gain and lower libido
The levels of testosterone drop for men. Testosterone helps in
regulating the fat distribution and muscle strength and mass
Tips to reduce weight gain:
Exercise for at least 30 minutes a day
Get good quality sleep for at least 7 hours a night
Eat a well-balanced diet with metabolism-boosting food
Reduce added sugar and highly processed foods
Eat more home-cooked meals
Stay well hydrated
Practice mindful eating to prevent poor food choices and excess
calorie consumption
Downsize portion sizes
Tips to reduce weight gain:
-Whole grains
-Broccoli
-Citrus fruits
-Hot peppers
-Spices
-Green tea
