Why Do We Gain Weight?

Understanding the Factors and Taking Control

Weight gain is a common concern, particularly as we age. But understanding why it happens can empower us to take meaningful steps toward maintaining a healthy weight and feeling fabulous. Let’s dive into the main reasons we gain weight and what you can do to turn the things around.

1. Metabolism Slows with Age

Our metabolic rate naturally decreases as we grow older. This means our bodies burn fewer calories at rest, leading to weight gain if our food intake remains the same. Maintaining muscle mass through strength training can help counteract this slowdown, as muscles burn more calories than fat, even at rest.

2. Hormonal Changes

For women over 50, menopause brings a decline in oestrogen levels, which can lead to weight gain, particularly around the mid-section. These changes can also affect how your body stores fat and how hungry or full you feel. Balancing your meals with protein, healthy fats, and fibre can help regulate appetite and energy levels.

3. Muscle Mass Decreases

Sarcopenia, the natural loss of muscle mass, begins in our 30s and accelerates after 50. Since muscle tissue burns more calories than fat tissue, this loss can make it harder to keep weight off. Regular strength training exercises are crucial for preserving muscle and boosting metabolism.

4. Lifestyle Factors

Modern life is busy, and convenience often takes precedence over health. Processed foods, high-stress levels, irregular sleep, and sedentary habits can all contribute to weight gain. Prioritising nutritious meals and carving out time for daily movement are essential steps to counteract these effects.

5. Emotional and Stress Eating

When life gets tough, many of us turn to food for comfort. Emotional eating, combined with a slower metabolism, can lead to steady weight gain. Finding non-food ways to manage stress, like yoga, walking, or talking to a friend, can make a huge difference.

How to Get Started

1. Focus on Strength: Incorporate resistance training into your routine twice a week. Strength training not only boosts metabolism but also improves bone density and overall resilience.

2. Make Small Changes: Start with simple tweaks, such as swapping sugary snacks for fresh fruit or adding a 10-minute walk or workout to your daily schedule.

3. Prioritise Sleep and Stress Management: Aim for 7–9 hours of sleep and explore relaxation techniques to lower stress levels.

4. Hydrate and Nourish: Drink plenty of water and focus on balanced, nutrient-rich meals.

   
   

   Remember, it’s about progress, not perfection. With the right mindset and support, achieving and maintaining a healthy weight is entirely possible.

Are you ready to get started?

Let’s work together to create a plan that suits your lifestyle and goals.

Contact me today for a free consultation and take that first step toward a healthier, stronger you!

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