What is the reason why women keep gaining weight

Continuous weight gain in women may be related to factors such as hormonal fluctuations, imbalanced dietary structure, decreased metabolic rate, lack of exercise, and psychological stress. Long term weight gain needs to be evaluated comprehensively based on lifestyle habits and health status.

1. Hormone level fluctuation

During premenstrual period, pregnancy or menopause, changes in estrogen and progesterone will lead to water retention and fat accumulation. Endocrine diseases such as polycystic ovary syndrome can also cause insulin resistance, leading to abdominal fat accumulation. This type of situation requires monitoring of six hormone indicators and adjusting them under the guidance of a doctor if necessary.

2. Imbalance in dietary structure

A high sugar and high-fat diet can stimulate massive insulin secretion, and long-term excessive intake of refined carbohydrates can reduce leptin sensitivity. Some women have an emotional eating tendency, and using sweet foods to relieve stress can actually form a vicious cycle. Suggest increasing the intake of high-quality protein and dietary fiber, and replacing refined rice and flour with miscellaneous grains.

3. Decrease in metabolic rate

After the age of 25, the basal metabolic rate decreases by about 2% -3% every decade, and muscle mass loss further reduces calorie expenditure. When the separation of rectus abdominis muscle is not restored in postpartum women, the metabolic activity of the core muscle group is weakened. Increasing muscle mass through resistance training can effectively enhance resting energy expenditure.

4. Lack of exercise

When sitting for long periods of time in the office or engaging in activities that replace household chores, resulting in a daily step count of less than 3000 steps, the efficiency of fat oxidation is significantly reduced. High intensity interval training is more effective in improving visceral fat, and it is recommended to ensure 150 minutes of moderate intensity aerobic exercise per week.

5. Psychological stress

Chronic stress can continuously increase cortisol levels, which promote adipocyte differentiation and inhibit fat breakdown. When sleep deprivation occurs, the secretion of ghrelin increases, making it easy to consume excessive calories at night. Mindfulness diet training and ensuring 7 hours of sleep can help regulate stress-induced obesity.

It is recommended to establish a comprehensive management plan that includes diet records, exercise check-in, and weight monitoring. When cooking, use steaming and boiling methods more often to avoid braising and frying. Choosing fun sports such as dancing and swimming is easier to stick to, and doing a 2-minute wall squat every hour when sitting in the office for a long time. If accompanied by menstrual disorders or hirsutism symptoms, timely screening for endocrine disorders is necessary. Weight management requires patience, and losing no more than 1 pound per week is more conducive to long-term maintenance.