Gaining weight over 30

I have consistently been gaining weight since I turned 30, I'm now 33. I'm assuming this is because my metabolism is slowing down. Nothing super drastic just a few pounds but I'm wondering - does it ever end? Do we as women just naturally get larger with age? Or do I need to eat less? Maybe both...

RebeccaStevenson's profile thumbnail
There's a lot of individual variation in this kind of thing, so there isn't going to be An Answer that describes everyone's body. If you're concerned about it, talking to your doctor might be helpful (or maybe not). I certainly didn't undergo any major changes at 30, at least not ones that can be separated out from having kids.
gabbysalmeron's profile thumbnail
Agreed with seeing a professional doctor to check blood etc. I always operate on the basis of 45min-1 hr of movement a day, even if it's just a walk. I can't say "wow it's made me so fit" but fresh air, an increased heart rate and a time to *gasp* step away from my desk ... for "me" time it's priceless.
Rosi's profile thumbnail
I agree with @gabbysalmeron except to go to a nutritionist instead of a doctor. Your body is made up of nutrients -- every cell, piece of DNA, hormone, etc is nutrients. Having someone who is well versed in how the body uses those to improve body's function is actually a lot more helpful than going to a doctor, depending on the doctor's training.
Hey! I definitely noticed the same thing for me but quickly realizing it doesn't have to be that way. I work with a functional medicine doctor (still an MD) and did comprehensive lab testing and a stool test to figure out where I have imbalances. I take supplements recommended by my physician but also incorporate daily GENTLE exercise and steps along with reducing gluten and dairy - I'm not allergic to either of these but it's generally recommended that you reduce/cut down because these are inflammatory. Incorporating these steps made a difference and I was able to lose 1 lb per week! It's not about being thin for me but reducing inflammation in the body which is the cause of all these chronic diseases. I didn't have a specific health issue per se before I started seeing a functional medicine doctor but I knew I wanted to be proactive about my health! Check out content by Dr. Mark Hyman (he's not my personal doctor) but I like how he presents the info. I'm 38 now and I FEEL more healthy than I did in my 20s. I now finally understand the role gut health plays in our overall health and make it a priority to nourish my gut daily. Good luck!
I've recently started seeing a naturopath as well as I've had inflammatory issues. Thanks for the rec on Dr. Hyman - just signed up for the newsletter!
Good luck on your health journey! I'm a huge fan of the book The Prime by Dr. Kulreet Chaudhary, too!
Thank you so much! I've added The Prime to my reading list as well!
For me I had to realise I dash around less, I don't stay out so late, I spend more time at home etc, so now I need to do more purposeful exercise. I don't burn calories as much as I used to naturally. Realising that, made me discover the joy of going to classes, which I'd not enjoyed before, but love now. Great for keeping supple too, another thing I need to work on, it's no longer just natural for me 🙄
stefaniaNe's profile thumbnail
To add some background info to the already good advice given here, there was a study published earlier this year that found that “Metabolic rate remains stable between the ages of 20 and 60”
rachelhellenga's profile thumbnail
Yes--do read this article. Our body composition changes--it's not age, it's loss of muscle mass that slows our metabolism. Resistance training/weightlifting is foreign to a lot of women who got by with aerobic exercise like biking and running and dance class. I'm just starting up with resistance training at age 55 and it's an adjustment--a new learning curve--but worth it.
maggiewolff's profile thumbnail
I've gained weight in my 20s and 30s but it correlates with my lifestyle becoming more sedentary after graduating from college, and also running a marathon at age 30 but then life getting in the way and not being able to maintain that level of fitness. If you can't trace it back to a change in lifestyle, fitness, or diet, talk to your doctor.
iynna's profile thumbnail
Thank you for sharing! To confirm did you say you put on some weight training for a marathon? Surely this would be the opposite as you are just really active no (or at least stay constant to match the increase in calories consumed?)
maggiewolff's profile thumbnail
I lost weight while training for the marathon. But after that, I didn't keep up with the same amount of mileage, and I gained weight.
iynna's profile thumbnail
Oh interesting - do you think you ate about the same though and did you start a new workout routine? Curious too as I am considering training for one... :|
ilonatrn's profile thumbnail
Best of luck!
ilonatrn's profile thumbnail
Hi Iynna! I think it's funny that you ask, as I have run 3 marathons in the last couple of years and just decided to start training for a fourth in the spring - a big shift I'm trying to make this time around is to *not* gain weight while training. I'd say I've very consistently put on ~5-7 lbs each marathon training cycle. I think most of the gains are due to a shift in mentality (I just ran 18 miles so I can eat those 3 donuts) coupled with a lack of appetite post run (resulting in me waiting too long to eat, then overindulging), and thus me far outeating my runs haha. Idk if you've ever run one before, but either way, I would say that training for/running marathons has been massively rewarding and empowering, and makes you appreciate what your body can do with/without those extra few pounds! Go for it and please let me know if you want a buddy! :)
iynna's profile thumbnail
Omg yes! Let’s be training buds! It’s my first time training for one 😇
maggiewolff's profile thumbnail
My diet was more or less the same, I didn't track calories or anything during marathon training. I think the only difference was on long run days, I would 2 breakfasts, before and after my run. Before was usually toast or oatmeal, and after was usually bacon & eggs. Good luck with your training!
iynna's profile thumbnail
Thank you Maggie! Super helpful
iammyr's profile thumbnail
everything others have said + it "might" be hypothyroidism, which goes undetected for most women. In that case be careful researching whichever pill the endocrinologist wants to give to you because some of them are more likely to increase your risk of cancer
BeatriceKim's profile thumbnail
I recently turned 40. I feel the same way but about my late 30s. Not only has my weight been creeping up but also my cholesterol levels have suddenly jumped! What I realized is a big factor for me has been that for almost 2 years during this pandemic, I have changed my eating and physical movement habits that are definitely contributing. So it might be many factors including living through a pandemic. All of this to say, you’re not alone.
iynna's profile thumbnail
I agree with everything said, it's ultimately personal (depends on genes, your environment etc) but I came across this article that you might like
ezbrizlax12's profile thumbnail
I personally don't weigh myself, but I definitely had an interesting period at the end of my 20s where I got super snatched even though I was basically doing the same workout and eating regimen and then by 32 my clothes started not to fit. I'm 35 now and I've noticed that my body needs different things at each stage of my life so my diet has shifted from completely vegan, to mostly plant based and gluten and dairy free. I've had to change how I workout too. One type of workout doesn't really keep me in shape anymore. I've found I have to vary my movement for the best results. I remember talking to friends in their early 40s when it first started and many shared they underwent some sort of hips expanding phase in their 30s, especially those who hadn't yet had kids. I chalk it up to yet another phase of womanhood.
Struggling with this as well. I am not overweight or anything but a good 15-20 lbs over my pre-baby weight and finally bought myself new clothes. Has been frustrating because I don't know if it is all normal post-partum stuff and I am totally fine (as the midwife insists...) or age stuff (I am 31 now).I eat fairly okay, I exercise ~50 min 4x a week and why??! The last time I got a checkup it was generally okay. All this to say, I feel you.
Urjoshi's profile thumbnail
Sometimes PCOS can also be a problem resulting in rapid weight gain. I am 30 & have recently been diagnosed with it. I have gained around 15 kgs over the last few months. I know some of my friends who have also experienced a similar thing. Not saying that you have PCOS, but just wanted to make you aware of some of the possible and lesser-known causes of rapid weight gain. You may want to consider having a routine health checkup. Stay healthy! :)
jessicap's profile thumbnail
Can relate! I am 31 now and a variety of factors contribute to my weight gain from say 27 to now.The first was ... I was pretty underweight to begin with. Marathon racing fit and hovering around a bodyfat % that was... dangerously low. But I maintained this for a decade +... thought it was normal...My initial weight gain was very much so needed - about 15 lbs gained from no longer running 40+ miles a week and under-eating to going to CrossFit and Boxing and eating like a normal athletic person. Then my father died and I worked a lot of traveling projects during my Private Equity days, working constantly, eating out, not exercising at ALL due to depression (and drinking a lot ignoring my emotions and grief). Then quitting my PE job and doing a DS bootcamp during covid where I put pedal to the metal and totally neglected my physical body to 'do well in class and get a job during an international pandemic before vaccines were created'. Now working remotely in DS, I'm sitting at another 15 lbs over my ideal healthy CF/boxing weight and wondering how I went from size 26 being comfortably loose to 27's feeling rather snug and happily bopping to a size 28 when I want to feel 'like I can breathe normally'.Some of my weight gain is very healthy and in the long run, necessary and some of it was my body responding to unconscious lifestyle choices and carrying me through grief. Bodies do things that it thinks it needs in the time. The only thing is when we are older, we are less likely to notice these changes as they happen and historically we maintained the status quo with less conscious effort.Slowly chipping away (0.5 lbs per week) at the 'unhelpful' 15 lbs above my happy weight by consciously exercising, counting macros, and having more 'me time' hiking & walking outside.
Rosi's profile thumbnail
Hi Anon Cassy - BIg hugs! I am a functional nutritionist and had the same thing happen to me, so I dove into my training to figure out what is going on. The good news is that metabolism is a combination of things that are fixible. The news people don't usually like to hear is that it can be as little as a one-week reset and as much as a two year reset depending on what is at the core. What helped me was to:1. Improve my digestion 2. Cut out everything food allergy related to allow my inflammation to go down 3. Stop over exercising4. Eat in balance5. Replenish missing nutrients (which we lose over age and statistically, without them leads to weight gain). 6. Check for any underlying diseases or hormones that are out of balance (diabetes, hyperthyroidism, etc.)Let me know if you're interested in being coached or having 1:1 support. I work with people on the root issues and help to make changes so you are loving yourself more deeply and not missing out on anything in life!