What are the reasons why women keep gaining weight and what should be done

Continuous weight gain in women may be related to factors such as hormonal changes, slowed metabolism, imbalanced dietary structure, lack of exercise, and psychological stress. Intervention can be achieved through adjusting diet, increasing exercise, improving sleep, regulating emotions, and seeking medical attention.

1. Hormonal changes

Women are prone to hormonal fluctuations during puberty, pregnancy, menopause, and other stages, and a decrease in estrogen levels can promote fat accumulation in the abdomen. Endocrine diseases such as polycystic ovary syndrome can also lead to insulin resistance and weight gain. It is recommended to regularly check the six levels of sex hormones and thyroid function, and if necessary, undergo hormone replacement therapy under the guidance of a doctor.

2. Metabolic Slowdown

After the age of 25, the basal metabolic rate decreases by about 2% -5% every decade, and a decrease in muscle mass further reduces calorie expenditure. The metabolic damage caused by long-term dieting may put the body into "energy-saving mode". Strength training can be used to increase muscle mass, with a daily calorie intake not lower than the basal metabolic value, to avoid extreme dieting.

3. Imbalance in dietary structure

Excessive intake of refined carbohydrates can cause blood sugar fluctuations and fat accumulation, while high oil and high salt takeout diets can easily lead to excessive calorie intake. Suggest increasing the proportion of high-quality protein and dietary fiber, replacing polished rice and flour with whole grains, controlling daily sugar intake to no more than 25 grams, and cooking mainly through steaming and stewing.

4. Lack of exercise

Prolonged sitting can reduce the activity of lipolytic enzymes, and it is difficult to maintain energy balance with less than 150 minutes of exercise per week. It is recommended to combine aerobic exercise with resistance training, such as interspersing squats during brisk walking and swimming with elastic band exercises. Utilizing fragmented time for short-term high-intensity interval training can also improve metabolism.

5. Psychological stress

Chronic stress can increase cortisol levels and promote visceral fat accumulation. Emotional eating often leads to a vicious cycle of choosing high sugar and high-fat foods. You can record hunger levels through mindfulness based eating, cultivate stress relieving methods such as yoga and meditation, and ensure 7-9 hours of high-quality sleep to regulate leptin secretion.

It is recommended to establish a weight management diary to record diet and exercise data, and to lose no more than 5% of weight per month to avoid rebound. Use small utensils to control the portion size during cooking, and drink 300ml of water before meals to increase satiety. Choose natural foods rich in conjugated linoleic acid, such as dairy products and beef, and supplement with moderate amounts of vitamin D and Omega-3. If accompanied by menstrual disorders or hirsutism symptoms, it is necessary to promptly investigate pathological factors such as polycystic ovary syndrome and avoid self medication for weight loss.