Weight Gain After 30’s

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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

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Patty Martin

Registered Dietitian Nutritionist

Have you found the right weight loss solution for you, yet? You can! Together, we’ll resolve your past weight loss struggles, transform your energy and health and you will look and feel your best. I truly enjoy helping my clients to reach her or his most desired goals. As a registered dietitian nutritionist, I can help you become all you want to be and more.


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