The saying “life begins at 40” is common. With good cause, too; for many people, that marks the pinnacle of their existence, when they are developing a career, a growing family, a thriving social life, and financial security. Long hours and high levels of stress are sometimes worn as a badge of honour, apparently indicative of a successful profession. 

Inconsistent mealtimes and insufficient rest and exercise time are consequences of caring for small children and ageing parents. As great as it sounds, social and economic success may sometimes lead to excessive indulgence in drinking and eating. Combined with physiological changes that occur in the body during middle adulthood, the go-getter lifestyle may bring with it a hefty price tag on our health.

5 Reasons why weight gain and belly fat increase in middle age

Lower metabolic rate – The body’s metabolism naturally slows down with age in both men and women. Burning fewer calories means more pounds. Your metabolism can be increased by engaging in regular exercise.

Less muscle mass – The body’s muscle mass begins to decrease at the age of 30, which leads to weight gain. Muscles burn more calories and keep the body flexible.

Weight gain during menopause – In women, the hormonal imbalance continues until menopause, when oestrogen levels drop dramatically. The body responds by storing fat so it can absorb oestrogen from fat cells. The result? More belly fat! In men, a drop in testosterone levels causes weight gain around the midline.

Sedentary lifestyle – Many men and women lead more sedentary lifestyles in middle age. This slows down the metabolic rate even more, which is already falling.

Stress – High-pressure work means that the body tends to be under constant stress. Because the stress hormone cortisol sends messages to the brain to gather fuel to fight stress, you may end up eating more. A surplus of calories results in the storage of belly fat.

What is the risk of this weight gain?

Weight gain during menopause might have a negative impact on your health. A number of health problems, particularly those involving your abdomen, are more likely if you are overweight, including:

• Breathing difficulties
• Blood vessels and heart disease
• Type 2 diabetes.
  
  

Additionally, being overweight increases your risk of developing some malignancies, such as breast, colon, and endometrial cancer.

What can you do?

During the menopausal transition, it is important to achieve and maintain a healthy weight. There are many things you can do to reduce your risk of weight gain and chronic disease.

Change your diet to include more lean protein and healthy fats – To improve hormonal balance and speed up the body’s metabolism, try consuming extra lean protein and healthy fats like polyunsaturated fats (essential fatty acids) and monounsaturated fats. Omega-3 and omega-6 essential fatty acids are present in oily fish (tuna, salmon, and mackerel), wheat germ, and seeds like flax seeds and almonds. Olive and sesame oils contain monounsaturated fats. Muscle regeneration is supported by consuming enough high-quality proteins, which can be found in foods like meat, eggs, tofu, beans, lentils, and seafood.

Complex carbohydrates can help you manage your blood sugar – Another reason middle-aged adults gain abdominal fat is insulin resistance. The hormone insulin controls the body’s metabolism. However, poor dietary practices (such as consuming too many refined carbohydrates, for example) and being overweight might make the body’s insulin less effective. This condition, known as insulin resistance, in turn causes the body to have too much glucose, which is then deposited as fat. By moving to a healthier diet rich in complex carbs like whole grains, legumes, and veggies, your blood sugar levels can be managed.

Restart your exercise regimen – To stop the decline in metabolic rates, experts advise strength training twice weekly and 30 minutes of vigorous walking four to five times each week. You can lose belly fat by performing ten minutes of toning exercises three times per day, in addition to an aerobic exercise session once each week. “Excess body fat has negative effects on health. Being overweight is linked to type 2 diabetes, high blood pressure, and cardiac issues, claims Dr. Ganguly. You may be able to shed additional weight and maintain a healthy weight with physical activity, including aerobic exercise and strength training. Adding muscle helps your body burn calories more effectively, which makes it easier to keep a healthy weight. Most healthy adults should engage in moderate aerobic activity, according to experts. This involves strong cardiovascular exercise, such as jogging, for at least 75 minutes a week in addition to brisk walking for at least 150 to 200 minutes per week.

Seek assistance – Spend time with family and friends who will encourage your efforts to eat well and exercise more. Even better, implement the changes to your way of life cooperatively.

Conclusion

Life begins at 40, with many people experiencing success, family, and financial security. However, this can lead to weight gain and belly fat due to factors such as a lower metabolic rate, decreased muscle mass, menopause, a sedentary lifestyle, and stress. Factors contributing to weight gain include a lower metabolic rate, less muscle mass, menopause, a sedentary lifestyle, and stress.

To prevent weight gain during middle age, it is essential to change your diet to include more lean protein and healthy fats, manage your blood sugar, restart your exercise regimen, and seek assistance from loved ones and friends. Consuming more lean protein and healthy fats can improve hormonal balance and speed up metabolism. Complex carbohydrates, such as whole grains, legumes, and vegetables, can help manage blood sugar levels and prevent abdominal fat accumulation.

Restarting your exercise regimen, such as strength training twice weekly and vigorous walking four to five times a week, can help prevent the decline in metabolic rates. To lose belly fat, perform toning exercises three times per day and aerobic exercise sessions once a week. Being overweight is linked to type 2 diabetes, high blood pressure, and cardiac issues.

In conclusion, to prevent weight gain and belly fat during middle age, it is crucial to change your diet, manage your blood sugar, and restart your exercise regimen. By doing so, you can reduce the risk of weight gain and chronic disease, ultimately leading to a healthier and more fulfilling life.

Nesha Felciya
Clinical Dietitian, Simplyweight