Turning 30 may bring about some surprising changes, such as sudden weight gain, even when nothing about their diet or workout routine has changed.
Well, this does happen as we age, as subtle changes in hormones, metabolism, stress levels, and lifestyle choices accumulate, making weight gain more common in our 30s and beyond.
Let’s explore why this happens and how you can take control of your health.
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Hormonal Changes
Hormones such as estrogen, progesterone, insulin, and cortisol play a significant role in regulating appetite, fat storage, and energy levels. As women approach their 30s, their estrogen levels begin to decline gradually, which can lead to increased fat storage, particularly around the abdomen.
Research also shows that fluctuations in insulin and cortisol (the stress hormone) may contribute to increased appetite and cravings for high-calorie meals.
Stress may also lead to emotional eating, resulting in a tendency to turn to comfort foods that are high in sugar and fat. If stress isn’t managed well, this cycle can make weight management harder.
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A Slower Metabolism
Metabolism naturally slows with age, and after the age of 30, muscle mass tends to decrease by 3–8% per decade if not maintained through regular exercise, so since muscle burns more calories at rest compared to fat, losing muscle mass means fewer calories are burned daily, making weight gain easier even without changes in diet.
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Lifestyle Changes
Many women in their 30s juggle busy careers, relationships, parenting, and caregiving responsibilities. This can lead to less time for regular exercise, disrupted sleep patterns, and reliance on convenience foods. Over time, these habits contribute to gradual weight gain.
Practical Methods to Maintain a Healthy Weight After 30
Target at least 2–3 days a week of resistance training to preserve muscle mass and boost metabolism.
Poor sleep is associated with weight gain and increased cravings; therefore, women in their 30s should aim for 7–9 hours of sleep every night.
Practice deep breathing, meditation, or daily walks to help lower cortisol levels.
Small lifestyle changes practiced daily often lead to long-term success.
Summary
Weight gain after 30 is common, but not a constant. To prevent unhealthy weight gain, you can take practical steps, including reducing stress, eating a balanced diet, and improving your metabolism.
Have you noticed weight changes after 30? What habits have helped you manage them?
Researched by Mercy Adeniyi.
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