What are the reasons for 30-year-old women gaining weight

The main reasons for weight gain in 30-year-old women include decreased metabolic rate, changes in hormone levels, reduced exercise, imbalanced dietary structure, and stress eating.

1. Decrease in metabolic rate

The basal metabolic rate of the human body decreases by about 2% -5% every ten years after the age of 25. At the age of 30, women gradually lose muscle mass and are more likely to accumulate fat. Especially for white-collar workers who sit for long periods of time in the office, their daily calorie consumption is reduced, and if they maintain their original dietary habits, it is easy to form a calorie surplus. Suggest increasing muscle mass through resistance training, such as basic movements like squats and plank supports.

2. Changes in hormone levels

After childbirth or before menopause, female estrogen levels fluctuate significantly, and changes in progesterone levels can affect fat distribution, commonly leading to accumulation of fat in the waist and abdomen. Endocrine diseases such as polycystic ovary syndrome can also lead to insulin resistance, which requires testing for six sex hormones and glucose tolerance tests. If necessary, medication such as metformin should be used under the guidance of a doctor to regulate it.

3. Decreased physical activity

Workplace women have changed their commuting mode from walking to driving, and household chores have been replaced by smart devices, resulting in a significant decrease in daily activity. Maintaining a sitting position for two consecutive hours can cause a 90% decrease in lipoprotein lipase activity. It is recommended to get up and move around every 40 minutes of work, and choose non exercise calorie burning methods such as climbing stairs, walking, and attending meetings.

4. Imbalance in dietary structure

The proportion of high sugar and high-fat takeaway diets has increased, with afternoon tea, desserts, and late night snacks becoming the main sources of calorie intake. Refined carbohydrates can rapidly increase blood sugar levels, stimulate insulin secretion, and promote fat synthesis. It can increase the intake of high-quality protein and dietary fiber, and replace low glycemic index foods such as cakes and chickpeas with Greek yogurt as an extra meal.

5. Stress eating

The dual pressures of workplace competition and family responsibilities lead to a sustained increase in cortisol levels, triggering a craving for high calorie foods. Eating under pressure at night can cause excess calories to be directly converted into visceral fat. Mindfulness diet training and adequate sleep can help reduce stress levels, and psychological counseling can be sought to intervene in emotional eating behavior when necessary.

It is recommended that 30-year-old women regularly monitor their body fat percentage and waist to hip ratio, increase their daily walking distance to over 8000 steps, and use olive oil instead of animal fats when cooking. Engage in moderate intensity exercise three or more times a week, such as swimming, cycling, and other activities that reduce joint pressure. When rapid weight gain occurs for unknown reasons, pathological factors such as thyroid dysfunction should be investigated. Establish a balanced diet that includes whole grains, green leafy vegetables, and white meat fish to avoid metabolic damage caused by extreme dieting.