Weight management at every life stage
Our Nutritional Therapist, Sasha Parkin, shares the common factors for weight gain at every life stage, and most importantly, the key ways you can support your metabolism in every decade. We speak with over 1,000 women every month, and one thing’s abundantly clear: weight management is a universal concern across all life stages—from postnatal recovery to perimenopause and beyond.
By Sasha Parkin, Nutritional Therapist at Wild Nutrition
When it comes to weight loss, the journey isn’t just physically demanding; it’s mentally and emotionally demanding too. But your age and stage in life can both have a significant influence on how your body stores, distributes and sheds weight.
The key is to empower yourself with scientifically sound, trusted nutrients and knowledge for hormonal balance, optimal metabolism and sustainable results at every age. That’s why we’ve compiled this guide so you’re fully informed today and for the decades to come.
The common causes of weight gain in each decade
20s
Our 20s are a time when we are finding our feet as adults, so it can be equal parts stressful and indulgent. While hormonal fluctuations, conditions like PCOS and endometriosis, or coming off of long-term contraception, can also cause metabolic havoc, contributing to weight gain and hormonal skin, hair and body changes.
30s
Our 30s are often the decade when time for selfcare goes out the window, when work/life balance can be thrown off kilter.
Add to this the stress in trying to conceive, IVF, or other assisted fertility or financial concerns. And even if things go smoothly, hormones and reduced time for oneself in postpartum can all lead to weight gain, hair loss, disrupted sleep and gut issues, which can all create a vicious cycle.
40s
Owing to hormonal shifts, it’s common to see more central adipose tissue build around the waist in perimenopause or menopause, even if you haven’t made any dietary or lifestyle changes. This can lead to muscle loss and symptoms like disrupted sleep. Teamed with common stressful life events like bereavement or divorce, it can easily become difficult to manage without the right tools.
50s
We tend to become more aware of our health in our 50s and often feel motivated to make lifestyle changes due to weight gain, health concerns, or simply wishing to futureproof our health for the road ahead. We often see an increase in women using appetite suppressants at this life stage.
If you’re either considering or using GLP-1 agonists, it's important to seek advice on the right nutritional intake for you. Book in to speak with our team of Nutritional Therapists today – we’re here for you.
60s + beyond
We commonly see nutrient depletion in this age group due to reduced food intake and slower or compromised digestive health. While this can be attributed to fasting, a natural reduction in appetite can also be to blame.
Remember that when a meal is missed, nutrients are too. So when you do eat, focus on foods with high nutritional value, including vegetables, nuts, seeds, bone broth, quality meats and fish.
Our top tips to help you manage your weight
Reduce stress
When we produce more cortisol, we can gain weight more easily and be tempted to comfort eat. Prioritising even just five minutes a day for mindfulness, breathwork, or a walk outside (bonus points if you can see trees, flowers or water) can have an incredible impact on reducing your stress response for the rest of the day by downregulating cortisol.
Exercise
We all know the wonders of exercise. It positively impacts our mood, heart, digestion, musculoskeletal and metabolic health and even our food choices. In our later years, muscle mass and bone health become key considerations. Taking up resistance training is one of the best things you can do to support your metabolic health, weight loss and bone density.
Stay hydrated
If we’re thirsty, the body can confuse thirst for hunger, causing us to reach for food when what we need is water. Water also plays a role in transporting nutrients crucial for metabolic health and enables efficient detoxification of excess hormones and waste materials, reducing constipation.
Balance blood sugar
Prioritising protein, fat, and fibre with every meal will not only help curb cravings but also keep blood glucose levels stable. Eating little and often and limiting processed sugars (including alcohol) and carbohydrates will positively impact your glycemic control.
Don't skip breakfast
First thing in the morning, our blood glucose is at its lowest, while cortisol and adrenaline are at their highest. If you’re running on empty, it sends signals to the pancreas to release insulin, which in turn encourages the body to store fat.
Combining a solid mix of protein, fibre, and healthy fats will help set you up for the day ahead and help dodge the insulin surge.
Eat with intention
Sitting down, avoiding screens and chewing properly are all fundamental to smooth digestion and allowing the body to efficiently metabolise the nutrients consumed. Choosing quality protein, fibre and healthy fats, alongside prioritising sources of Chromium, Zinc and Magnesium, provides a firm foundation for good metabolic health.
Whatever your journey looks like, however you’re navigating it, lean on us. Our all-female team of Nutritional Therapists are here with a compassionate ear to offer support no matter what chapter you’re in. Book your free call.
