Puberty and After 25: Causes of Weight Gain and Weight Loss Strategies at Different Ages

"youth"

However, mild obesity is not terrible. As long as you don't overeat, eat more vegetables, fruits, and lean meat, eat less sweets, and increase physical exercise appropriately, you can keep your weight within the standard range.

Do not diet, otherwise it will be detrimental to growth and development.

What constitutes a standard body shape? The following chart can serve as a reference:

Age: 15-19, Height (m): 1.53, Weight (kg): 44.0; Height (m): 1.69, Weight (kg): 52.9

Age: 15-19, Height (m): 1.55, Weight (kg): 44.8; Height (m): 1.71, Weight (kg): 54.3

Age: 15-19, Height (m): 1.57, Weight (kg): 45.7; Height (m): 1.73, Weight (kg): 55.7

Age: 15-19, Height (m): 1.59, Weight (kg): 46.9; Height (m): 1.75, Weight (kg): 57.0

Age: 15-19, Height (m): 1.61, Weight (kg): 48.0; Height (m): 1.77, Weight (kg): 58.9

Age: 15-19, Height (m): 1.63, Weight (kg): 49.2; Height (m): 1.79, Weight (kg): 60.6

Age: 15-19, Height (m): 1.65, Weight (kg): 50.5; Height (m): 1.81, Weight (kg): 62.5

Age: 15-19, Height (m): 1.67, Weight (kg): 51.6; Height (m): 1.83, Weight (kg): 64.0

If your body weight exceeds the above-mentioned standard weight by 20%, you are considered obese.

If your test result shows you are obese, don't worry, the following tips for weight loss during puberty may be able to help you!

It's normal for girls to gain a little weight naturally after entering puberty, as this plays an important role in sexual maturation and the onset of menstruation. However, if a girl overeats and doesn't exercise during puberty, she may gain too much weight and reach the standard of obesity, at which point measures should be taken.

A person's weight is mainly related to their diet and amount of exercise.

Of course, genetic factors also play a role; if there are obese parents or family members, the daughter is also more likely to become obese. However, the influence of acquired factors is more important.

When weight gain is significant, you should control your food intake, eat less sweets and snacks, and participate in physical exercise to increase energy expenditure.

In developed countries, girls often participate in gymnastics to maintain their figure, which is why they maintain such good physiques.

If weight continues to increase after taking the above measures, it is necessary to check whether you have an endocrine disorder.

We're saying don't overeat, not that you should diet. Dieting during puberty can have endless negative consequences.

Listen carefully to what I'm about to say:

(1) During puberty, the human body has a vigorous metabolism and a large amount of activity. The daily calorie requirement should generally not be less than 12,552 kJ (3,000 kcal). If this standard is not met, it will affect growth and development.

In summary, calorie intake during puberty should be 25-50% higher than that of adults.

(2) Dieting will inevitably lead to insufficient protein intake, resulting in slow growth and development, emaciation, decreased resistance, and impaired intellectual development. In severe cases, it can lead to malnutrition edema.

Girls begin puberty earlier than boys, and this is accompanied by significant endocrine changes, making them more susceptible to adverse consequences from insufficient protein intake.

(3) Dieting can lead to insufficient intake of various vitamins, which can cause angular cheilitis, glossitis, scurvy, stunted growth or bone deformities, and even night blindness.

(4) Dieting can cause a deficiency of various inorganic salts and trace elements.

Insufficient or improper intake of calcium and phosphorus can directly affect bone development; iron deficiency can lead to anemia; and zinc deficiency can affect human growth and gonadal development.

(5) Because a girl’s first menstruation is related to her weight or body fat content. Menstruation only occurs when the body fat reaches 17% of body weight; and normal menstruation can only be maintained when the body fat increases to 22% of body weight.

If you diet and your weight drops 5-10% below your ideal weight, your menstrual cycle will change and affect your future life; if it drops 15% below your ideal weight, amenorrhea and systemic metabolic changes may occur.

The beauty of youth comes from its naturalness. Enjoy the unique joy of adolescence and don't worry about being overweight. Even more importantly, don't pay a heavy price for harming your health for the sake of temporary "beauty".

"25 years old"

How to prevent weight gain after age 25

Obesity is a potential sign of aging in young and middle-aged people, a fact that is easily overlooked.

People often think that the appearance of the skin is a sign of aging.

However, they fail to realize that for young and middle-aged people, obesity is a significant visual factor that makes them appear older than their actual age.

The following situation may be unimaginable to you: as you get older, it becomes increasingly difficult to maintain a lean and slim figure year after year.

At age 19, one can lose an extra five pounds (1 pound = 0.45 kilograms) by dieting for a week and going out dancing for two nights.

But by age 39, that same five pounds feels like it's been "welded" to your body.

After age 25, you gain an average of one pound per year, and almost all of that weight gain comes from the growth of soft fat rather than firm muscle.

Therefore, the conclusion is that for most people, especially those over 30, the focus should not be solely on losing weight, but rather on reducing the excessive accumulation of body fat.

The reason is:

As people age, most become more sedentary and less active, and the body's basal metabolic rate also decreases year by year.

Therefore, the human body's need for energy from food gradually decreases. For example, a man needs to absorb 2,500 kcal per day at age 20, 2,000 kcal at age 35, and only 1,800 kcal at age 50.

If you don't reduce your food intake or engage in physical exercise as you get older, the excess calories will turn into fat and cause you to gain weight.

Starting from age 20, the ratio of muscle to fat in the human body also begins to decline.

An average 20-year-old woman has 26.5% body fat, giving her a fuller appearance; by age 35, this rises to 33%, making her appear somewhat overweight; and by age 50, it reaches a disheartening 42%, making her look old and bloated.

As we age, our bodies shrink.

Unfortunately, this contraction is not a contraction in body circumference, but rather a shrinking from top to bottom.

Starting from the age of thirty-five or thirty-six, the growth of bones in the body will gradually be less than the loss of bones.

As a result, the loss of height growth occurs in the opposite direction to the gain of weight, causing us to lose our former sturdy and slim physique.

However, there is no need to be pessimistic; people are not powerless over themselves.

According to geriatric medicine experts, all of these changes can be inhibited, slowed down, or even reversed through physical exercise. Proper eating habits can help you stay slimmer and younger than your actual age.

The number one measure to prevent obesity is physical exercise. Exercise can significantly burn calories in the body. For example, brisk walking can burn 200 calories per hour.

However, physical exercise also accelerates metabolism, which not only occurs during exercise but also persists for several hours afterward.

Dr. Caber Mankin of the Joachim University School of Medicine Joint Clinic points out: "A lean, active person burns 600 more calories a day than a sedentary person."

A study has also shown that an obese, overweight woman can burn 500 calories a day by taking one of the following three measures: dieting or physical exercise, or a combination of both.

Combining both methods can lead to greater weight loss and increase muscle mass while reducing fat.

Dr. Mankin believes that "physical exercise is the only way to permanently keep a person slim and strong from a metabolic perspective."

Moreover, physical exercise helps improve heart and lung function, skin tone, and nutrient absorption, regardless of age.

Dr. Stan from the State University of New York Health Sciences Center believes that "99% of people perform below their potential, so we can reverse the aging process in practice and make us healthier as we age."

Dr. Stan also believes that "walking can achieve very good results."

But it must be light and easy, and something you stick to in the long run.

Other activities such as swimming, riding a stationary bike, low-intensity dancing, listening to orchestral music and simulating conducting, and brisk jogging that does not cause excessive muscle and joint strain can also be very effective.

Before starting a diet and exercise program, it's best to consult your doctor about your physical condition, and then gradually begin any exercise program you choose.

For example, 10 minutes a day, and after 6 to 8 weeks, increase to 3 to 4 times a week, 30 minutes each time.

If you experience chest discomfort, dizziness, nausea, excessive shortness of breath, or chest tightness, you should see a doctor.

Dr. Stan suggests: "You can divide the intensity of your exercise into 1 to 10 levels. Level 1 means you won't feel very tired, and level 10 means you'll feel exhausted."

A suitable exercise intensity is between 6 and 8 levels; you should strive towards that goal.

As we age, the problem of weight gain becomes twofold.

On the one hand, the body needs to consume fewer calories, and on the other hand, it is surprisingly easy to accumulate too much heat in the body.

On the other hand, the body's ability to break down food and absorb nutrients decreases. As a result, a 45-year-old who eats the same amount of food as a 25-year-old will gain more weight and receive less nutritional benefits.

The solution is to consume a highly nutritious diet.

Consuming large amounts of meat provides very little nutrition, which is very harmful to adults. Most adults should consume less fat (no more than 30% of total calories), less protein (10%–15%), and more complex carbohydrates (45%–60%).

Complex carbohydrates from grains, potatoes, and legumes are the "fuel" that provides muscle activity during physical exercise.

Complex carbohydrates are also a major source of fiber. Dietary fiber helps food pass through the digestive system faster, reducing the absorption of calories and fat along the way. In addition, fiber helps maintain stable insulin levels, reduces fat accumulation, and lowers blood cholesterol levels.

Because long-term dieting is difficult to maintain, many people prefer to engage in sudden, intense dieting.

This is not only harmful to health, but also leads to failure halfway through.

When you fast for one or two days, your body will feel hungry, which will lower your metabolic rate-but that's exactly what you don't need.

Worse still, the weight lost during intensive dieting includes not only the reduction of fat, but also the loss of water and muscle tissue.

The study also showed that the faster you lose weight, the faster you will gain weight after you stop dieting.

Animal studies have shown that repeated, drastic dieting can even reduce the effectiveness of dieting for weight loss.

To avoid this situation, you should slow down your weight loss, ideally losing 1 to 2 pounds per week.

If you want to lose an extra pound (two pounds) per week, you shouldn't reduce your daily calorie intake, but rather increase your physical activity.

Dr. Mankin warns against dieting below 1300 kcal per day, as this will not only fail to achieve long-term weight loss but will also deprive dieters of essential nutrients and energy.

Additionally: 1. Eat several snacks a day (up to six times).

Studies have shown that people who frequently snack are less likely to gain weight than those who eat three meals a day.

2. Don't skip breakfast (but it must be healthy, not high in cholesterol), otherwise you'll eat more throughout the day and lack the energy for physical activity.

3. The last meal of the day should be simple and small, because activity levels decrease in the evening and fewer calories are burned.

4. A variety of foods are good for your health. Therefore, you should limit the types of food you eat at each meal. New foods can stimulate your appetite, so don't increase the variety of foods too much.

5. Drink 6 to 8 glasses of water every day.

Water helps metabolize body fat and can also suppress appetite.

Moreover, it can prevent fluid retention in the body, which has been proven through the extreme method of drinking excessive amounts of water.

6. Eat slowly.

7. Eat less than you want to eat, leave some room, and then sit for 20 minutes to allow your brain to process the satiety signals. This way, you won't feel hungry anymore.