Doctors explained how to prevent weight gain in middle age

Even if you're around 45 years old, exercise regularly and haven't changed your habits, the number on the scale may still be increasing. Vanderbilt University Obesity Medicine intern Vinaya Gogineni and Associate Professor of Medicine Anna Barton Bradley from the same university explained what processes in the body are behind this phenomenon.

As reported by BAKU.WS with reference to The Conversation, studies show that metabolic changes in women begin several years before menopause. During this period, the body processes sugar and carbohydrates less efficiently, and the resting metabolic rate slows down. As a result, weight may increase, especially in the abdominal area, even with minor lifestyle changes.

Experts emphasize that it's still possible to influence weight gain at 30-40 years of age. One of the key factors is strength training. It is recommended to perform weight-bearing exercises two to three times a week to maintain muscle mass and keep metabolism active, gradually increasing the load.

Protein in the diet is equally important. A sufficient amount helps maintain muscles, keeps you feeling full longer, and stabilizes blood sugar levels. To reduce the risk of age-related muscle loss, specialists recommend consuming from 1.2 to 1.6 grams of protein per kilogram of body weight per day.

Sleep is also of great importance. Following sleep hygiene practices and stress management help control cortisol levels and hormones that affect appetite. The optimal sleep duration is considered to be 7-8 hours every night.

Additionally, doctors recommend discussing not only weight but also body composition and metabolic health during annual check-ups. Specialists advise talking to your doctor in advance about the possible risks and benefits of hormone therapy during menopause.