The main rules for losing weight after 30: what experts recommend

Over time, it becomes increasingly difficult to lose excess weight, especially after reaching the age of 30. Experts emphasize that even those who were previously considered slim can face weight gain without changing their lifestyle and diet.

Causes of weight gain with age

Data from the European Association of Endocrinologists indicate that if before the age of 30 the main cause of overweight was "eating disorders" (overeating or addiction to junk food), then after 30 - 35 years hormonal changes come to the forefront.

Hormonal changes and impact on weight

As women age, the hormonal background changes. After 30 - 35 years of age, the levels of sex hormones such as progesterone and estradiol gradually decrease. Lack of progesterone slows down metabolic processes, which can lead to weight gain.

After the age of 45, estrogen levels also decline, and male sex hormone levels in women decrease more slowly, which can cause "relative hyperandrogenism" with associated consequences such as facial hair growth, acne, fatty tissue changes and increased risk of cardiovascular disease and type 2 diabetes.

The role of the thyroid gland and its effect on metabolism

As we age, muscle mass decreases, adipose tissue increases, and thyroid hormone synthesis decreases. If the thyroid is active, the metabolism speeds up, which helps burn energy. However, if the thyroid is having problems, it can lead to slower metabolism and weight gain.

The importance of getting your thyroid checked

Constant chilliness, cold hands, heart palpitations, mood changes, fatigue, pallor, and dark circles under the eyes can be signs of thyroid problems. To check the state of the thyroid gland, it is recommended to see an endocrinologist and take the appropriate tests.

Causes of weight gain in men and recommendations

Men aged 30 - 35 years often gain weight due to a sedentary lifestyle and beer consumption. Beer contains enzymes that contribute to abdominal obesity. This type of fat around internal organs is particularly "bad" and can increase the risk of cardiovascular disease.

Routine dietary restriction with physical activity is recommended to combat this type of obesity.

Determining ideal body weight and diet

Ideal body weight depends on several criteria such as body mass index (BMI), waist circumference and waist-to-hip ratio index. To maintain good health, a daily food intake of 1500 kcal is recommended for people with an average level of activity.

The distribution of meals also plays an important role, given that alcohol in the evening also represents additional kilocalories. Established recommendations include 5 meals a day and proper calorie distribution: 25% for breakfast, 10% for second breakfast, 35% for lunch, 10% for afternoon snack and 20% for dinner.