5 Reasons you are gaining weight after 35
Gaining weight after 35 becomes common. Many think that metabolism slows down, but in fact, recent studies show that women’s metabolism remains constant from 20 – 60 years of age. This means that our bodies’ ability to burn energy remains relatively stable until the age of 60.
In fact, hormonal changes do occur, and lifestyle factors may impact our ability to shed pounds effectively. However, with the right strategies and mindset, achieving a healthy weight after 35 is entirely feasible. Here’s a comprehensive guide to help you navigate this journey:
Understanding Some Reasons You Are Gaining Weight after 35:
- Increase in Hunger: As we go through perimenopause (transition to menopause), we begin to have a drop in estrogen, which also brings other hormonal changes that can lead us to an increase in hunger. Ghrelin is produced by the stomach, stimulating hunger. As estrogen decreases, ghrelin increases, so we tend to feel hungrier more frequently.
- Intense Cravings: Not only does our physical hunger increase, our desire to eat more chips, sweets and eating more due to stress, boredom, etc., will also increase due to this drop in estrogen. The hormone Neuropeptide Y, an appetite stimulating hormone, also goes up. On the other hand, as we age, we tend to produce less oxytocin, “the love hormone”, which is known to suppress appetite. Rising neuropeptide Y and falling oxytocin, can both lead to more cravings.
- Less Movement: There are many reasons why at this age we could tend to move less: extended office hours, family responsibilities, taking care for aging parents, etc. It could be that our bodies are no longer recovering as fast as they used to after a workout, or even aching joints (associated with menopause) making regular movement more difficult. For all these reasons and many more, we could be moving less as we age. This can change our body composition towards less lean mass and more fat mass.
- Redistributed Fat: As we age, estradiol and progesterone levels go down. These changes can also make our bodies change. More fat could be accumulated around our midsection and our body shape could seem to change. Even if the scale does not change, we could feel as if we have gained weight.
- Poor Sleep: During perimenopause, we may start having sleep disturbances: hot flushes, insomnia, etc. These sleep disturbances can also affect the hormones that regulate appetite. This will most likely mean: more cravings and more trouble feeling full.
But, no need to worry, you are not alone!
Although all this sounds like a lot, here is the good news: You can take control of these changes and still learn strategies to feel better and lose weight!
It is important to say, there are no magic wands that work miracles. Strict and restrictive diets are not recommended, as they tend to backfire and are usually not the healthiest approach. Therefore, we will focus in a more sustainable approach focused on teaching you the skills that will help you. Remember: small and steady steps will take you a long way.
Here are a 6 strategies you can start implementing to start seeing results:
- Learn the difference between hunger and appetite. Try to analyze if you are very hungry of more likely having a craving. Make an intentional decision. This will help you notice the difference and say no to cravings from time to time.
- Eat slowly and mindfully. Try take your time in each meal.
- Eat enough and plenty of protein. Your body works harder when you ingest protein than when you ingest carbs or fat. Therefore, it burns more calories. It will also make you feel full for a longer period of time.
- Stay Hydrated! Make an effort to drink your first glass of water as soon as you wake up and aim to drink at least 8 glasses of water a day.
- Regular Exercise Routine. Prioritize Strength Training: We highly recommend women over 35 to include strength training and weight lifting exercises 2-3 times a week. Alternate with mild cardiovascular training like: walking, swimming, jogging for at least 30-40 mins 2-3 times a week in alternating days. Remember to include your pelvic floor exercises in your weekly routine! Click HERE for an exercise program recommended for this stage! PROACTIVE PERIMENOPAUSE PROGRAM
- Get Enough Sleep. Aim to sleeping 6-8 hours a day. If you are having trouble with this milestone, try making changes in your nutritional habits (read more on this topic in our next blog post). You can also try breathing exercises to relax like: 4-7-8 method or try this program that promises a fast sleep breathing strategy: BREATHING FOR SLEEP.
Conclusion:
As you can see, aging will bring some changes to our bodies, but there is no need to worry or feel hopeless. If you are gaining weight after 35 years of age, there are plenty simple strategies we can implement every day to reach our own personal goals. Remember that small consistent changes will bring better results in the long run!
For more about Perimenopause Symptoms read more in our posts: