Weight changes can occur across stages of life due to factors such as hormonal shifts, lifestyle changes, and metabolic variations. Recognizing these connections can aid in developing personalized health strategies throughout different life phases.
Weight can fluctuate throughout different stages of life.
As kids, we typically are not aware of how foods high in sugar, such as pastries and sodas, affect our health. But as we age, we learn about and become more aware of the adverse effects these ultra-processed, low nutrient foods can cause.
While a nutrient-dense diet and regular exercise are important at all ages, certain factors should be considered at each stage of life.
When an infant experiences rapid weight gain, it boosts the
Monitoring
Proper nutrition (veggies, fruits, proteins, and grains) and sufficient physical activity, such as regularly exercising — at least
This stage of life can be challenging and uncomfortable.
While some in their adolescence may experience a fast metabolism and minimal changes in weight, others may experience weight gain due to the natural increase of sex hormones and how they affect the body during puberty.
Other factors that can contribute to unwanted weight gain during this time can include a low nutrient diet and lack of adequate physical activity. Increased screen time due to high use of social media and video games is one situation that may lead to the previously mentioned contributing factors for increased weight.
Though it’s crucial to encourage health-promoting eating patterns and physical activity, it’s equally important during this sensitive age to stay mindful of how you speak about weight in front of your child, being sure not to overly and incorrectly connect self-worth with weight expectations.
Strengthening your child’s self-esteem can positively affect their mental health, promoting overall healthy weight management.
“This is the most crucial time to get into a healthy routine of aerobic exercise,” says Daniel Kim, DO, a board certified family physician with the Medical Offices of Manhattan.
As Kim explains, a solid routine in your 20s and 30s sets your body up for success over time, helping with weight management and certain conditions linked to obesity like hypertension, high cholesterol, and diabetes.
Of course, lifestyle factors like education about health-promoting behaviors, work-life balance, and social activities, play a part in weight management during this era of early adulthood.
For example, the Centers for Disease Control and Prevention (CDC) reports that binge drinking is especially
A 2020 study indicates that college enrollment is linked with higher rates of binge drinking for those around 18 to 21 years old. This phenomenon gave birth to the term “freshman 15,” which refers to the weight gain new college students often experience.
We know that heavy alcohol use leads to weight gain as well as other health issues, both mental and physical.
Other lifestyle factors, like overworking (which leaves little time for prepping and eating nutrient-dense meals) and eating out often, can influence our food decisions.
For example, we may eat at restaurants that only serve ultra-processed or fatty foods to spend time with friends. This type of routine may mean sacrificing nutritious meals in exchange for socialization.
Finding balance around diet and physical activity, such as exercise, in our 20s and 30s can be challenging, but it’s possible.
College campuses often offer students access to its fitness center, which typically offers exercise programs and other resources.
Planning physical activities with friends, such as playing pickleball or even spending time in the kitchen together, learning to prep delicious and nutritious meals, can also help us swap out unhealthy habits during this time in our lives.
As with each life stage, staying physically active, such as regularly exercising and making nutritious food choices are essential in your 40s and 50s.
“If you’ve laid down a solid foundation of exercise and diet control in your 30s and 40s, then it will be easier to maintain a healthy weight later on in life,” Kim reminds us.
But this stage of life can come with its own challenges.
While we may limit our alcohol intake and make health-promoting choices around food during this time compared to our 20s, certain factors like menopause for those assigned female at birth and decreasing testosterone for
For those who choose to start families, stress may arise around work-life balance and caretaking during midlife. And stress is a
Though it’s often easier said than done, making time for your hobbies and physical health can lead to joyful experiences, helping lower stress.
“Weight management for older adults may present itself as more of a challenge due to hormonal changes and slower metabolism,” Kim says.
According to Kim, weight management is especially important at this age. Over time, dietary changes for older adults are often necessary. This usually includes finding ways to add more fiber, minerals, and vitamins to your diet.
Lifestyle habits like regular aerobic exercise and portion control with meals helps you maintain a moderate weight. Incorporating these lifestyle habits into your daily life can become more challenging over time.
While you do not have to have a gym membership to stay physically active, you can always ask local facilities about senior discount programs.
Silver Sneakers is one example of a free health program that offers older adults (65 and over) free access to fitness centers and community exercise classes.
If exercise is generally difficult at this stage due to certain health conditions or mobility challenges, consider checking out your local senior center.
These centers for older adults offer many benefits, including health, fitness, and wellness programs designed with age and other factors in mind.
They often offer meal and nutrition programs to help with healthy meal planning.
Pregnancy and postpartum
Weight changes during and after pregnancy are to be expected — creating a new life requires weight gain. The overall weight gain during pregnancy is around 25 to 35 pounds.
Staying consistent with doctors’ appointments postpartum can help you learn about individualized weight management after giving birth.
Though it can be easier said than done, remember to have patience and grace with your body after it’s recovery from your labor and delivery experiences. There is no race toward your prepregnancy body weight. Rest and recovery should come first.
Chronic conditions
Some conditions can make getting the amount of exercise we need difficult or painful. Certain medications necessary for managing certain chronic conditions may also lead to weight gain.
Ask your doctor about how you can safely exercise with your chronic condition(s).
It also helps to ask about any helpful diet or lifestyle adjustments, considering any medications you may be taking and their potential effect on your weight.
Mental health
Someone experiencing depression may find it challenging to find the motivation to exercise, while someone facing social anxiety may find it difficult to join a gym or participate in other fitness programs or settings.
However, research continues to confirm the positive effect exercise has on your mental health.
Getting support for your mental help can improve your overall well-being, including supporting weight management at any age.
See our guide for mental health resources.
No matter your current stage of life, the following tips can help you manage weight and improve your overall health.
- Establish a healthy mindset: Kim says creating and nurturing a health-promoting mindset early on in life will pay dividends as you get older. Journaling, meditation, mindfulness, yoga, and therapy can support your mental health long term. These habits can help us reduce stress and feel calm and peaceful at any age.
- Exercise regularly: “Try to get into the habit of exercising for at least 150 minutes a week,” Kim says. It helps if the routine includes an activity you enjoy like dancing, hiking, or other active outdoor activities. Even walking can improve our mood and help with weight loss.
- Be mindful of saturated fats and ultra-processed foods: While it’s important to ensure that we’re adding enough nutrients to our diets, Kim points out that limiting certain foods like ultra-processed foods that are high in saturated fats is also important.
- Get regular health check-ups: Working with your doctor to monitor your overall health can also help you with weight management and staying aware of certain weight-related conditions like high cholesterol and diabetes.
It’s natural to notice your weight changing throughout your life. Being proactive about your health and well-being is important for weight management at any age.
Since every body is different, it’s best to work with your healthcare professional to create a personalized approach to weight management.
Embracing health-promoting habits around your dietary plan and exercise during every stage of life supports weight management had helping you feel your best.