Why Does Losing Weight Become Difficult With Age?
After the age of 35, certain changes begin to happen in the body. These changes are natural and age-related. Metabolism starts slowing down, and hormonal balance also begins to shift. Muscle strength decreases with age. As your age increases, responsibilities grow too, and stress starts to affect your health.
But this doesn’t mean that losing weight at this age is impossible. With a bit of discipline and understanding, you can lose weight. After 35, weight gain happens quickly — like a car speeding up. As we grow older, instead of managing our weight, we often become lazy and then regret it later, wondering how to reduce weight. So now is the time to take charge.
Losing weight is not a painful task — it’s something normal and achievable.
Not Crash Dieting, But Balanced Eating
After the age of 35, the body needs more nutrition. Crash diets or skipping meals can make you weak. Don’t think that starving will help you lose weight — this kind of hunger will only make your body hollow and weak. It can also harm your muscles. That’s why a balanced diet is important — one that includes protein, fiber, healthy fats, and carbohydrates.
Never skip breakfast. Morning meals give us energy to stay active all day.
Eat 5–6 small meals throughout the day. The more mindfully you eat, the more your body gets the nutrition it needs.
After 35, you need to be careful with some things — avoid sweets, fried items, and packaged foods. Stay away from them as much as possible.
Regular Workout- Not Just for the Body, But for the Mind Too
If you’re following a diet every day, just know that dieting alone doesn’t reduce weight. As we age, keeping the body active becomes very important. You need to plan your weekly routine.
Try to exercise at least 4 to 5 days a week for 30 to 40 minutes. Exercise helps in improving flexibility, strengthening muscles, and increasing mental energy. That’s why, as you grow older, regular physical activity becomes even more important. Make a habit of walking more during the day.
Choose stairs instead of the lift.
Do light training to strengthen your muscles.
also read: Workout Routine: Staying Fit Without Going to the Gym is Now Easy
Get Proper Sleep- The Secret Key to Weight Loss
The deficiencies in our body usually start showing after the age of 35. If we don’t get enough sleep, our hormonal balance gets disturbed, which increases hunger — and eventually leads to weight gain. You should sleep at least 7 to 8 hours daily. If we don’t sleep properly, we may feel pain in our eyes and a constant sense of restlessness. Sleep is essential for our body. Avoid watching mobile or TV before sleeping — it disturbs your sleep cycle. Set a fixed time for sleeping and waking up, and make it a habit.
Try to reduce stress throughout the day. If you stay in stress, your body will start to weaken more quickly. You have to keep your body active.
Proper sleep is the secret key to losing weight.
also read: Kids Yoga Mat – Why is a Yoga Mat Important for Children
Don’t Forget to Drink Water – But in the Right Way
Many times we confuse thirst with hunger and eat unnecessarily. Drinking enough water throughout the day not only detoxes the body but also boosts metabolism.
But there are a few things to keep in mind while drinking water. If you drink water without any routine, it may not be very helpful for your body. Drink one glass of water about 30 minutes before meals. Avoid sugary drinks, cold drinks, and packaged juices — they can harm the body. Start your day with warm water. It helps clean your digestive tract. And make sure to drink water regularly throughout the day.
Don’t stay thirsty for long.
Reduce Screen Time, Increase Active Time
Nowadays, the more time is increasing, the more people are spending it in front of screens. Physical activity is going down.
People are spending day and night in front of TV, phones, and laptops. Make it a habit to walk or stretch for at least 5 minutes every hour.
Avoid screens like phone, TV, and laptop before sleeping, and stay away from them in the morning as well. Especially when it comes to children — the more they watch phones or TVs, the more it becomes part of their routine.
And slowly, they may leave behind their future and move toward the wrong path.
Don’t Ignore Hormonal Changes
Both men and women go through hormonal changes after this age, and these changes can become a reason for weight gain.
If your weight isn’t going down even after many efforts, you should definitely consult a doctor. Sometimes thyroid, insulin, or other medical conditions can be the cause. Instead of trying things randomly at home, it’s better to take advice from a doctor. Follow their guidance for treatment, and then slowly start building a routine at home — like exercising and eating on time.
This way, you won’t ignore hormonal changes but manage them properly.
Take Care of Your Mental Health
Stress, anxiety, and depression directly affect our eating and sleeping habits. Because of this, weight can increase rapidly and the body’s condition can worsen. No matter how much you eat, it won’t benefit your body if your mind is full of stress. That’s why taking time for yourself brings mental peace and makes the weight loss process easier. In the morning, try to go to a place with a peaceful atmosphere. Sit quietly and bring your mind and peace together. This helps you notice your inner weaknesses and motivates you to improve them.
Age Is Not an Excuse, Just Change the Approach
After the age of 35, the way our body works starts to change. So, we also need to change our approach. If you move forward with patience, making small changes in the right direction, losing weight becomes much easier. Weight loss is not a race. It’s a journey toward better health, and this journey can start today.
Remember — age is just a number.
Your courage and intention are your true strength.