Weight gain and sudden scale fluctuations can feel discouraging for women over 35 especially when exercise routines are consistent and diets are balanced. According to Chennai-based fitness coach Raj Ganpath these changes are far more common than many realise and they do not always indicate fat gain or unhealthy habits.
Raj Ganpath who brings 18 years of experience to the fitness industry explains that weight changes after 35 are largely driven by internal biological shifts rather than mistakes in training or nutrition. As women move closer to perimenopause and menopause hormonal changes particularly in oestrogen levels begin to influence how the body manages fluids. This often results in temporary water retention which shows up as weight gain on the scale.
He highlights that body weight naturally fluctuates over time and these ups and downs usually reflect changes in water balance rather than fat accumulation. Many women misinterpret these fluctuations as failure even though their efforts in the gym and kitchen are paying off in other ways such as improved strength stamina and health markers.
Raj also reassures that this phase is completely normal and experienced by millions of women worldwide. The good news is that these fluctuations can be controlled with a few simple lifestyle adjustments. Staying well hydrated by drinking enough water daily helps regulate fluid balance. Prioritising seven to eight hours of quality sleep supports hormonal stability and recovery. Reducing excessive intake of sugary and starchy foods can further minimise water retention and bloating.
Rather than chasing rapid weight loss Raj encourages women over 35 to focus on consistency patience and overall well-being. Understanding the body’s changing needs and responding with supportive habits can make this stage of life far more manageable and empowering.