Why 45 year old women are prone to gaining weight

45 year old women are prone to gaining weight mainly due to factors such as decreased basal metabolism, fluctuations in estrogen levels, muscle loss, changes in lifestyle, and elevated levels of stress hormones. These changes can lead to an increase in fat accumulation, especially in the waist and abdomen.

1. Decreased basal metabolism

The basal metabolic rate of the human body decreases by about 5-8% every ten years after the age of 30, and muscle mass decreases by about 15% at the age of 45 compared to when young. Muscles are the main tissues that burn calories, and muscle loss can lead to a decrease in daily calorie consumption. Even with the same diet and exercise levels, excess calories can still be converted into fat storage.

2. Estrogen Fluctuations

The fluctuation of estrogen levels during perimenopause can alter fat distribution and promote visceral fat accumulation. Reduced estrogen levels can also decrease leptin sensitivity, leading to an imbalance in appetite regulation. Some women may experience significant abdominal obesity, which is associated with an increased risk of cardiovascular disease.

3. Accelerated muscle loss

Aging and hormonal changes accelerate muscle breakdown, leading to a decrease in both the quantity and quality of muscle fibers. Women who lack resistance training may lose 1-2% of their muscle mass annually. Muscle loss not only reduces metabolic rate, but also weakens the ability to burn calories during daily activities.

4. Fixed lifestyle

Middle aged women often reduce their exercise time and prolong their sedentary time due to family and work pressure. Unconscious eating behaviors such as habitual tasting of food during cooking and increased social gatherings can lead to excessive calorie intake. The decline in sleep quality can also disrupt the secretion rhythm of ghrelin.

5. Effects of stress hormones

Long term high cortisol levels can promote adipocyte differentiation, especially the formation of stubborn visceral fat. Middle aged women face multiple pressures such as child education and parental support, and sustained psychological stress can affect fat metabolism through the hypothalamic pituitary adrenal axis.

It is recommended that 45 year old women adopt a high protein diet combined with compound carbohydrates, and undergo resistance training and aerobic exercise three times a week to ensure 7 hours of high-quality sleep. Consuming more soy products can regulate estrogen levels and relieve stress through meditation. Regularly monitor changes in waist circumference and body fat percentage, and seek medical evaluation of thyroid function and hormone levels if necessary. Establishing regular eating and exercise habits is more important than short-term dieting to avoid excessive calorie restriction and further muscle loss.