Why do people gain weight after the age of 35

Weight gain after the age of 35 is mainly related to a decrease in basal metabolic rate, muscle loss, hormonal changes, lifestyle changes, and genetic factors. The human body undergoes a series of physiological and metabolic changes after middle age, which collectively lead to weight gain.

1. Decrease in basal metabolic rate

The basal metabolic rate of the human body decreases by about 1% to 2% annually from the age of thirty, which means that even with the same diet and exercise habits, the daily calorie consumption will decrease. The decrease in basal metabolic rate is related to the decline in mitochondrial function and organ metabolic activity, which is a natural aging process that makes it easier for fat to accumulate.

2. Muscle Loss

After middle age, muscle mass is lost at a rate of one percent per year, and muscle tissue consumes more calories than adipose tissue. Muscle loss directly leads to a decrease in daily calorie consumption. Lack of resistance training can accelerate muscle loss, and most people in this age group actually reduce their exercise volume, forming a vicious cycle.

3. Hormonal changes

Women experience fluctuations in estrogen levels during perimenopause, while men's testosterone levels gradually decrease. These hormonal changes alter the pattern of fat distribution, promoting fat concentration towards the abdomen. Thyroid function may also experience slight decline, further reducing metabolic efficiency.

4. Lifestyle Changes

After the age of 35, people often experience peak career periods, increased sedentary work hours, and reduced physical activity. The increase in social interactions leads to an increase in alcohol and high calorie food intake, and the increase in family responsibilities compresses regular exercise time. These behavioral changes are important drivers of weight gain.

5. Genetic factors

Genes determine an individual's susceptibility to middle-aged weight gain, and some people are born with higher metabolic efficiency. People with a family history of obesity are more likely to experience significant weight gain at this age, and this genetic predisposition is related to the ability of fat cell proliferation and appetite regulation mechanisms.

It is recommended to adopt comprehensive management measures to address the issue of middle-aged weight gain. In terms of diet, total calorie intake should be controlled, the proportion of high-quality protein and dietary fiber should be increased, and refined carbohydrates and saturated fats should be reduced. In terms of exercise, it is necessary to combine aerobic exercise and strength training, with at least 150 minutes of moderate intensity aerobic exercise and two full body resistance exercises per week. Ensuring adequate sleep helps regulate levels of leptin and ghrelin, and managing stress can reduce abdominal fat accumulation caused by cortisol. Regularly monitor changes in weight and waist circumference, and seek guidance from professional nutritionists or doctors if necessary to develop personalized weight management plans.