How To Avoid Middle-Age Weight Gain – 5 Tricks That Work!

There is no denying that the metabolism slows as we age. Here’s how to avoid middle-age weight gain and keep your metabolism going.

How To Avoid Middle Age Weight Gain

Beginning at around age 35, your metabolism starts to slow down at a rate of approximately 5 percent per decade, with a drop of as much as 30 percent over your entire adult life span.

What does this mean for someone who is trying to lose weight?

A metabolism that starts to slow down means that if you don’t do anything to change your eating habits or activity levels, as an adult your will end up burning 200 calories less per day.

This slowing of your metabolism and the end result of burning fewer calories every day can mean unwanted weight gain during middle-age, otherwise known as the dreaded “middle-age spread”.

Is there any way to avoid this? Let’s find out.

What is Middle Age Weight Gain?

Weight gain during middle age is a common occurrence. In fact, the average person is said to gain 1-2 pounds (0.5-1 kg) of weight each year after the age of 40.

There are many reasons why you may be gaining weight as you age. Hormonal changes, a slower metabolism, and a less active lifestyle can all contribute to weight gain.

While it may be tough to avoid weight gain altogether, there are things you can do to minimize your risk.

Eating a healthy diet, exercising regularly, and managing stress can help you avoid middle-age weight gain.

When Does Middle Age Weight Gain Start?

Middle-age weight gain can start as early as your 40s. For some people, the weight gain may be gradual.

Others may find that they suddenly start putting on weight, even if their diet and exercise habits haven’t changed.

What Causes Middle Age Weight Gain?

There are a number of factors that can contribute to middle-age weight gain.

1. Hormonal Changes

As you age, your hormones start to change. This can lead to a decrease in muscle mass and an increase in body fat. Additionally, hormonal changes can affect how your body stores and uses energy, which can make it harder to lose weight.

2. A Slower Metabolism

Metabolism is the process by which your body converts food into energy. As you age, your metabolism slows down and you may start to gain weight.

3. A Less Active Lifestyle

It’s common for people to become less active as they age. This can be due to retirement, chronic health conditions, or simply not having as much energy. Less activity can lead to weight gain.

4. Stress

Stress can also contribute to weight gain. When you’re stressed, your body releases the hormone cortisol. Cortisol can increase your appetite and make you crave high-fat, high-sugar foods. Additionally, stress can cause you to overeat or make poor food choices (5).

Average Weight Gain Per Year After 40

The average person gains 1-2 pounds (0.5-1 kg) of weight each year after the age of 40. This may not seem like a lot, but it can add up over time.

For example, a person who gains 2 pounds (0.9 kg) each year will be 20 pounds (9.1 kg) heavier after 20 years.

Hormones And Weight Gain After 40

As you age, your hormone levels start to change. This can lead to weight gain and a decrease in muscle mass.

Additionally, hormonal changes can affect how your body stores and uses energy, which can make it harder to lose weight.

How To Avoid Middle-Age Weight Gain

When it comes to weight gain, diet is the most important variable that you need to control.

Certain dietary choices can help to boost your metabolism and in the end prevent gaining those unwanted pounds typically gained during your middle-age years.

Here are 5 ways to boost your metabolism and avoid middle-age weight gain.

1. Don’t Skip Breakfast

Consistently skipping breakfast after 8 to 9 hours of fasting during sleep can eventually cause your body to go into starvation mode and conserve energy, causing your metabolism to slow down to a halt.

Research also suggests people who eat breakfast end up eating fewer calories throughout the day, while those who skip breakfast are 4.5 times more likely to be obese than those who eat breakfast.

Even if you aren’t really a breakfast person, you can still boost your metabolism first thing in the morning by eating a breakfast that consists of at least 300 to 400 calories.

2. Eat Smaller More Frequent Meals

Similar to skipping your morning meal, going too long between meals can also cause your metabolism to slow down.

Eating smaller, more frequent meals on a schedule of every 3 to 4 hours throughout the day has been shown to boost metabolism effectively.

Studies have also shown that those who eat smaller meals throughout the day tend to eat less and also weigh less than those who go long periods between meals.

3. Drink Green Tea and Water

Well known for its high levels of antioxidants and other health-promoting nutrients, green tea is also one of nature’s most notable fat-burning foods.

According to Kate Hanley in her article Secrets to Healthy Weight Loss, drinking three to five cups of green tea per day helps to burn fat and naturally boosts metabolism.

Drinking adequate amounts of water is also important in boosting metabolism since metabolism slows considerably when the body becomes even slightly dehydrated.

So drinking 48 ounces of water per day can reduce the risk of dehydration while supporting metabolic functioning.

Drinking tea or water on ice has also been shown to slightly boost metabolism.

4. Increase Your Protein Intake

Eating any type of food, whether it be fat, carbohydrate or protein causes a boost in metabolic rate.

However, studies show that eating protein-rich foods has the greatest impact on boosting metabolism during digestion.

This is why protein sources like lean turkey breast and wild-caught salmon are some of the best foods that help you lose weight fast.

Studies have shown that nearly twice as many calories are burned during the digestion of protein than during digestion of either fat or carbohydrates.

Protein also has the added benefit of being able to curb your hunger for long periods of time, significantly more than carbohydrates and fats.

5. Consume Enough Calories

A lot of people are still stuck on the myth of calories in, calories out and therefore think that starving themselves will help them lose weight.

But eating fewer than 1,000 calories per day causes your metabolism to slow down, mostly due to the lean muscle tissue that you are burning up in the process.

So be sure to avoid all crash diets that call for less than 1,000 calories per day and make sure you are eating at least 1,200 to 1,500 calories at a minimum.

This ensures an adequate amount of calories to keep your metabolism going.

Additional Tips

In addition to dietary changes, here are a couple of things you can do to manage weight gain as you age.

Exercise Regularly

Getting regular exercise is one of the best things you can do to prevent middle-age weight gain. Exercise can help you burn calories, build muscle, and improve your metabolism. Aim for at least 30 minutes of moderate-intensity exercise most days of the week (7).

Manage Stress

Managing stress can also help you avoid weight gain. When you’re stressed, your body releases the hormone cortisol. Cortisol can increase your appetite and make you crave high-fat, high-sugar foods. Additionally, stress can cause you to overeat or make poor food choices.

There are a number of things you can do to manage stress, such as exercise, meditation, and spending time with friends and family.

FAQ – Frequently Asked Questions:

Q. What causes weight gain in middle age?

A. There are a number of things that can cause weight gain in middle age, such as a slower metabolism, a less active lifestyle, and stress. Additionally, hormonal changes can lead to weight gain and a decrease in muscle mass.

Q. How do I stop middle-age weight gain?

A. There are a number of things you can do to prevent or stop middle-age weight gain, such as eating a healthy diet, exercising regularly, and managing stress.

Q. Why am I gaining weight in my 40s?

A. There are a number of things that can cause weight gain in middle age, such as a slower metabolism, a less active lifestyle, stress, and hormonal changes.

Q. Is it normal to gain weight as you get older?

A. Yes, it is normal to gain weight as you age. The average person gains 1-2 pounds (0.5-1 kg) of weight each year after the age of 40. This may not seem like a lot, but it can add up over time.

Q. Why am I gaining weight when I’m eating less and working out?

A. There are a number of things that can cause weight gain, even when you’re eating less and working out. Some possible causes include a slower metabolism, stress, hormonal changes, and a less active lifestyle.

Q. How can a middle aged woman lose weight fast?

A. While there’s no magic bullet for weight loss, there are a number of things you can do to lose weight quickly, such as exercise, eating a healthy diet, and managing stress.

Q. Does menopause weight gain go away?

A. Menopause weight gain does not always go away. However, there are a number of things you can do to manage your weight during menopause, such as exercise, eating a healthy diet, and managing stress.

Q. Why do I keep gaining weight at 43?

A. There are a number of things that can cause weight gain in middle age, such as a slower metabolism, a less active lifestyle, stress, and hormonal changes.

Q. How can a 45-year-old woman lose weight?

A. There are a number of things you can do to lose weight at any age, such as exercise, eating a healthy diet, and managing stress. However, it may be more difficult to lose weight as you get older.

Q. How can I lose weight in my late 40s?

A. There are a number of things you can do to lose weight at any age, such as exercise, eating a healthy diet, and managing stress. However, it may be more difficult to lose weight as you get older.

The Bottom Line

The bottom line is that middle-age weight gain is all too common. Hormonal changes, a slower metabolism, and a less active lifestyle can all contribute to weight gain.

Just keep in mind that there are a number of things you can do to prevent or stop middle-age weight gain altogether, such as eating a healthy diet, exercising regularly, and managing stress.

 

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About Nichole Arne, BS, CSCS

Nichole Arne is the Founder & Editorial Director here at GeoLeaders.com. She holds a Bachelor’s in Nutrition Science along with over 17 years experience providing training, nutritional coaching, and consulting for athletes, executives, and figure competitors. Nichole leverages her expertise in rapid fat loss, body transformations, clinical nutrition, lifestyle design, and competition preparation to help clients achieve their full fitness potential.