Energy balance
Midage women gain an average of 0.5 kg per year, driven by a daily energy imbalance of approximately 10 kcal, which can be prevented by small, sustained changes in physical activity, sitting time, and energy intake.
To prevent the typical midage weight gain of 0.5 kg per year, you do not need extreme diets or intense workouts. Focus on small, sustainable changes: increase your physical activity slightly, reduce sitting time, and monitor energy intake. These small shifts are sufficient to counteract the tiny daily energy imbalance that drives weight gain.
On average, the women gained almost 0.5 kg per year [average 2.42 kg (95% confidence interval, 2.29 to 2.54) over 5 years]. ... The average weight gain equates with an energy imbalance of only about 10 kcal or 40 kJ per day, which suggests that small sustained changes in the modifiable behavioral variables could prevent further weight gain.
Why this rating
Large prospective cohort study (n=8071) with 5-year follow-up, though self-reported data is a limitation.
Source
Identifying the Energy Gap: Magnitude and Determinants of 5‐Year Weight Gain in Midage Women
Wendy J. Brown et al. · Obesity Research · 2005
DOI 10.1038/oby.2005.173
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- Quitting smoking is independently associated with significantly higher odds of gaining >5 kg over 5 years (OR ~2.94) compared to never smokers, even after adjusting for physical activity, sitting time, and energy intake.Good
- Higher sitting time (>8 hours/day) and lower habitual physical activity (<150 minutes/week) are independently associated with increased odds of gaining >5 kg over 5 years in midage women.Good
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