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College reunions are bittersweet occasions—on one side, you get to cherish old memories, while on the other side, you cannot help but notice the changes everyone has undergone over the years. When you see your friends after two decades or so, you might encounter remarks like, ‘Hey, I almost didn’t recognise you. You’ve put on some weight.’ So, is weight gain in women common?
As much as we like to say not to be bothered about others’ comments, it’s worth thinking about why women gain weight as they age. Several lifestyle factors and physiological conditions can contribute to it. Understanding these reasons can empower you to take control of your health and feel more confident in your body.
So, let’s prepare to cut off some pounds by learning about the causes and risks associated with weight gain in women!
Causes of weight gain in women
Many women experience some level of weight gain during middle age. What could be the reason behind it? If you think lifestyle changes and diet are the only contributing factors to weight gain in women, you’ll be in for a surprise. The reasons can be as simple as a lack of proper sleep or a little trickier as hormonal changes. So, let’s take a quick look at the factors that affect weight gain in women:
- Decreased activity levels: When you were younger, you engaged in a lot of activities, but as you turn 40 and 50, you tend to engage less than often. Moreover, if you have a desk job where you sit for hours, you become less active. Less activity level means less number of calories burned, which can lead to weight gain.
- Muscle loss: As you grow older, you will experience a gradual decline in muscle mass and an increase in fat. It slows down the metabolism process, making it difficult for you to maintain a healthy weight as you age.
- Hormonal changes: Most of you gain weight around the time of menopause. During this time, your oestrogen levels go low, causing the fat to be stored around your waist and adding to a few extra pounds.
- Chronic stress: When you’re overly stressed or sad, you tend to indulge in overeating. Combined with symptoms of fatigue and lack of focus, it impedes your weight loss goals.
- Lack of sleep: When you don't get enough sleep, it disrupts the balance of hormones that regulate appetite. Ghrelin, the hunger hormone, increases, while leptin, the fullness hormone, decreases. This hormonal imbalance can lead to increased cravings and overeating, contributing to weight gain.
- Dietary habits: Consuming excessive calories, especially from processed foods and sugary drinks, can contribute to weight gain. Even the time of your meals matters. Eating late at night can disrupt your body's natural sleep-wake cycle and metabolism. It can interfere with digestion, leading to potential weight gain.
- Medications: If you take medicines for depression, diabetes, or high blood pressure, know that some of these medications act on the brain and increase your desire to eat, leading to weight gain as a side effect.
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Everyone experiences weight gain at some point in their lives, but when does it become unhealthy for women, and what are the risks associated with it? Let’s find out!
Risks of weight gain in women
Even though gaining a few extra kilos is common, a sudden and unexplained weight gain, especially of 4-5 kgs in a week, should be discussed with a healthcare professional. Notice the changes happening to your body, and if you see a bulging stomach or the needle of your weight-checking machine suddenly hitting a high number, it’s time to take action. Weight gain in women isn’t something to be taken lightly; it can have serious consequences for your overall health.
Here are some of the potential risks associated with weight gain in women:
- Heart diseases: Excess weight puts added strain on your heart. It can lead to heart failure, a condition where your heart can't pump blood efficiently. Fluid buildup, often seen as swelling in the legs or ankles, and shortness of breath are the common symptoms of heart failure.
- Diabetes: Weight gain, especially around the middle, increases your risk of developing type 2 diabetes. Insulin resistance, a condition where your body doesn't use insulin properly, is often linked to excess weight.
- Kidney diseases: Your kidneys play a crucial role in filtering waste from your blood. Excess weight can add pressure on these organs to work harder and filter wastes above the normal level, increasing the risk of kidney disease.
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Do not be alarmed by the risks of weight gain in women. You can proactively take a few steps and manage your weight efficiently. Wondering how? Read on to discover some simple tips.
Practical tips to reduce weight gain in women
It’s common for women to gain weight as they age, but that shouldn’t mean you should sit idle and do nothing. Even if you do not feel as determined or energetic as you were in your youth, that shouldn’t stop you from achieving a healthy weight. So, how to manage weight gain in women and reduce the risk of diseases? Here are a few practical tips you can follow:
- Consult a healthcare professional: Before making significant changes to your diet or exercise routine, it's essential to consult with your doctor to rule out any underlying health conditions that might be contributing to weight gain. If medications are the culprit, they can help you with the dosage or alternatives. Do not take action on your own; always consult your doctor, as they can provide personalised guidance and recommendations.
- Cook healthy meals for yourself: You’re not the same age as your children. Even if they eat mac and cheese pasta, they’re involved in some or other activities like playing, running, etc., helping them burn those calories. However, eating the same food might end up differently for you, especially if you’re not engaged in physical activity. So, prepare healthy meals and your body will thank you for it.
- Keep a food journal: Reflecting on what you’ve eaten a day can help you identify eating patterns and make better decisions about your diet. Now, do not go jotting down every food you take daily; just note down the time of the meal and how often you eat food from outside.
- Adjust your caloric intake: If you're less active, consider reducing your calorie intake slightly to match your reduced energy expenditure. If you ate one burger and did no exercise earlier, cultivate the habit of eating half a burger with a salad and moderate exercise later in the day.
- Prioritise sleep: Aim for 7-9 hours of quality sleep each night. Lack of sleep can disrupt hormones that regulate appetite and metabolism. Also, ensure to have your meals at least 2 hours before bedtime to better help with digestion.
- Engage in physical activity: Regular physical activity is crucial for weight management and overall health. Involve yourselves in building muscle mass through strength training. Aim for at least 150 minutes of moderate-intensity exercise every week. Try going for a brisk walk after dinner instead of watching TV. You can also engage in activities that you enjoy the most, like cycling, swimming, dancing, hiking, or playing sports.
- Practise mindful eating: Do not pick everything you see on the table or the menu, or you’ll end up consuming more calories than you had planned. Pay attention to your body's hunger and fullness cues. Eat slowly and savour your food.
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Weight management is a personal journey that requires understanding, patience, and self-compassion. By addressing the root causes of weight gain in women and making sustainable lifestyle changes, you’ll be well on your way to staying fit and happy. Remember, it's not about fitting into a certain size but feeling confident and energetic in your body.
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References
https://www.medicalnewstoday.com/articles/324872
https://www.piedmont.org/living-real-change/why-do-women-gain-weight-as-they-age
https://www.healthline.com/nutrition/unintentional-weight-gain
https://www.health.com/mind-body/sudden-weight-gain-causes
https://www.webmd.com/diet/ss/slideshow-weight-gain-shockers
https://www.mountsinai.org/health-library/symptoms/weight-gain-unintentional
