How to lose weight most effectively for a 35 year old woman who gains weight

A 35 year old woman who gains weight can scientifically lose weight by adjusting her diet, increasing aerobic exercise, strengthening strength training, improving sleep quality, and managing stress. The main reasons for gaining weight in this age group are a decrease in metabolic rate, hormonal changes, unhealthy lifestyle habits, muscle loss, and chronic stress.

1. Adjust dietary structure

Prioritize high protein, high dietary fiber foods such as chicken breast, broccoli, and oats, and control refined carbohydrates intake. The serving of individual dishes is adopted for 4-5 meals a day, and olive oil is used instead of animal fat. Avoid high sugar diets at night. It is recommended to finish dinner before 19:00 and pair it with probiotic yogurt to improve gut microbiota.

2. Increase aerobic exercise

Perform 150 minutes of low-intensity aerobic exercise per week, such as brisk walking, swimming, or elliptical machine training. Adopting an intermittent high-intensity training mode, such as alternating between brisk walking and slow jogging. The week after the physiological period is the golden period for fat burning, and the duration of exercise can be appropriately increased. Electrolyte water should be replenished before and after exercise to prevent dehydration.

3. Strengthen Strength Training

Resistance training is conducted three times a week, targeting large muscle groups. Compound movements such as squats and hard pulls can improve basal metabolism. Use elastic bands or small dumbbells for cyclic training, 12-15 times per group. supplementing whey protein within 30 minutes after exercise can help with muscle repair and prevent metabolic decline caused by age-related muscle loss.

4. Improve sleep quality

Ensure 7 hours of deep sleep per day and avoid blue light stimulation 2 hours before bedtime. The peak secretion of melatonin occurs before 23:00, and it is recommended to go to bed before 22:30. Lack of sleep can lead to a decrease in leptin and an increase in ghrelin, which may trigger nighttime eating impulses. Meditation or soaking feet in warm water can improve difficulty falling asleep.

5. Managing chronic stress

Long term elevation of cortisol can promote abdominal fat accumulation, which can be reduced through yoga, mindfulness breathing, and other methods. Perform 10 minutes of abdominal breathing training daily and Pilates twice a week to improve core muscle group. To avoid relieving stress through emotional eating, chew sugar free gum instead of snacks. A 35 year old woman who wants to lose weight needs to establish sustainable healthy habits and avoid extreme dieting that can lead to rebounding. Regular monitoring of body fat percentage is more valuable than body weight, and it is recommended to lose no more than 3% of total body weight per month. Before menopause, women can increase their intake of soy products to regulate estrogen, while also paying attention to supplementing vitamin D and calcium to prevent osteoporosis. If menstrual disorders or persistent fatigue occur during the weight loss process, timely medical attention should be sought to check thyroid function.