Is it normal to gain weight after age 45?
Oct 07, 2023
Source: Cainiu Health
Dr. Zhu Xuping
Introduction
It is relatively common and normal to gain weight after the age of 45. As time passes and age increases, the body's basal metabolic rate declines, metabolism gradually slows down, muscle mass decreases, and fat content increases, leading to weight gain—particularly in the waist and abdominal areas. In general, it is recommended to maintain a healthy diet and increase physical activity after the age of 45.
Weight gain after the age of 45 is a relatively common phenomenon and generally considered normal. The specific reasons are as follows:
As time passes and age increases, the body's basal metabolic rate declines, metabolism gradually slows down, muscle mass decreases, and fat content increases, leading to weight gain—particularly an accumulation of fat around the waist and abdomen. Additionally, advancing age signals the onset of perimenopause; declining estrogen levels in women and reduced testosterone levels in men also contribute to increased fat deposition. Furthermore, with increasing age, people tend to engage in less physical activity, resulting in lower calorie expenditure and subsequent fat accumulation.
Therefore, to prevent weight gain after age 45, it is important to maintain healthy eating habits. It is recommended to reduce intake of high-sugar and high-fat foods, increase consumption of vegetables, fruits, and whole grains, and establish regular meal patterns to avoid overeating or binge eating. In addition, maintaining appropriate physical activity is extremely important. Activities such as walking, running, or cycling can effectively help burn excess fat.
In summary, after age 45, individuals should maintain a balanced diet and engage in regular exercise to prevent weight gain. If any health concerns or discomfort arise, individuals should seek medical attention promptly and follow standardized treatment under a doctor's guidance, which will support overall health and recovery.
