Why it becomes harder to lose weight after 30
Age-related weight gain in women starts earlier than commonly thought - doctors warn.
Weight gain in women is often associated with perimenopause and menopause, but the physiological changes that lead to it begin much earlier - in early adulthood. Dr Daniela Hurtado Andrade, an endocrinologist and obesity specialist at the Mayo Clinic, told Medicalxpress.
According to her, many women are surprised by changes in their figure after the age of 40, not realising that the key processes start around the age of 30.
Why weight starts to grow after 30
The main reason is the gradual loss of muscle mass, which is part of the natural aging process. The decline in muscle directly affects the metabolic rate.
"Around the age of 30, muscle mass starts to decrease, and in middle age, this process intensifies due to the hormonal changes associated with menopause," explains Dr Hurtado.
Less muscle means lower metabolism, which means the body needs less energy. If diet and activity levels don't change, excess weight starts to accumulate unnoticed.
Modern lifestyles exacerbate the problem
According to the expert, age-related changes are exacerbated by the peculiarities of modern life:
an abundance of processed foods high in sugar and fats;
sedentary lifestyle due to cars, lifts and escalators;
constant "online busyness", which makes it harder for people to make time for movement and rest.
As a result, many women enter perimenopause already with a compromised metabolism and reduced muscle mass.
Why it's important to act before perimenopause
Recognising that weight gain begins long before hormonal changes can help build a more sustainable lifestyle in advance. Doctors recommend:
regular physical activity (at least 150 minutes per week);
dietary and portion control;
adequate protein intake;
strength training and, if possible, high-intensity interval training.
Dr Hurtado pays particular attention to the fact that weight loss itself can accelerate muscle loss, causing metabolism to slow down and a plateau effect to occur.
"One of the reasons why weight 'stops' is due to loss of muscle mass. Metabolism slows down and further weight loss becomes more difficult," she notes.
Why diet and sports don't work for everyone
Even with a healthy lifestyle, the body can resist weight loss. From an evolutionary perspective, weight loss is perceived as a threat to survival.
"In some people, the brain literally 'sets off an alarm' as soon as they start restricting calories," says Dr Hurtado. - "The body tends to put the weight back on."
Diet and exercise are not effective for everyone, she says, and many people who are overweight or obese require additional medical tools - drug therapy, endoscopic or surgical techniques - combined with specialist support.
The conversation about weight needs to start earlier
The expert emphasises that as early as the early 40s - and sometimes even earlier - women and doctors should openly discuss age-related weight changes to focus on prevention rather than treatment.
"Every doctor's visit is an opportunity to talk about weight, especially given the prevalence of obesity," says Dr Hurtado.
She also emphasises an important point: obesity is a disease, not a lack of willpower.
"Recognising the biological nature of the problem can change attitudes and increase the effectiveness of treatment," she concludes.