Do men gain weight after thirty?

In recent times, our society has been showing a tendency towards weight gain. A man with a big belly doesn’t seem out of the ordinary to us anymore – we have become used to the sight.

Apparently, we start to gain weight from the age of 30 despite our best efforts. 

Let’s see what our nutritionists think about it.

When men approach middle age, they tend to gain weight, especially around the abdomen. Here are some reasons outside our control that cause the body to store fat and lose muscle tone.


  1. Reduced testosterone levels

A decrease in testosterone levels is common in middle-aged men as part of the normal aging process. However, the drop in testosterone can cause muscle loss and fatigue, and consequently, weight gain.

  1. Slower metabolism

On average, when you turn 30, your metabolism is likely to slow down. This means that even if your physical activity levels remains the same as when you were 20 years old, your body burns fewer calories. As a result, you may gain a few pounds or kilos per year, which results in widening at the waist.

Your muscle mass has an important role to play here. Muscle mass boosts the metabolic rate, but unfortunately, as you already know, it disintegrates with age (catabolism). That is why a balanced diet and a well-planned training regime are so important.

  1. Lack of knowledge

According to the American College of Sports Medicine, the solution to both the above problems involves at least 30 minutes of aerobic activity five days a week and 20 minutes of strength training three times a week. This will help you maintain your health and fitness.


There are also several other factors that you can control. If you exclude all of them from your life, it will help lower your risk of gaining weight.

  1. Drinking alcohol and other high-calorie drinks

Do you like to have a good whiskey in the evening? Or maybe beer for a good night’s sleep?

Most of us count the calories taken in meals as a habit. But alcoholic beverages are also high in calories, which leads to a gradual increase in body weight. The same applies to fruit juices, sweet fizzy drinks, energy drinks, lemonades, “winter” teas, lattes – all contain large amounts of calories. The body will treat the caloric surplus as a building block of adipose tissue. Will you agree with us that this is enough reason to switch to water?

  1. Irregular meals

You may have heard this many times. Regularity is important. It is not about regularity in the number of meals per day, but more about the regularity in eating meals at certain intervals during the day.

If you eat three meals a day and your day is 16 hours long, you may not be getting enough calories to speed up your metabolism. However, if you eat a meal every four hours, regardless of how long your day will last, it will help the digestive system work at high speed.

  1. The right choice of nutrients

We should know exactly what we should eat. Food consists of proteins, fats, and carbohydrates. However, our observations indicate that most people eat too many carbohydrates and fat (bread, croissants, bread sticks, pizza, fast-food dishes, fruits, etc.) and forget about protein. Protein is the most important nutrient. Protein is the building blocks of the body. It protects our muscles, participates in the process of tissue and cell renewal, creates a feeling of fullness, and regulates the level of sugar in the blood.

So what should the correct diet of a man in his thirties look like?

Check here: The right diet for a man over thirty


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