7 STEPS TO PREVENT MID-LIFE WEIGHT GAIN
1 Aim for 300 fewer calories a day
One of the unfortunate realities of getting older is that you need fewer calories to sustain your weight than you did during your 20s and 30s. ‘In general, energy requirements reduce by 150-250kcal per day, which is the equivalent of a small chocolate bar, a slice of cheese on toast, or a large glass of wine,’ notes Lucie.
In a 2019 study, researchers asked a group of 143 people, many of whom were in middle age, to eat whatever they liked but to cut their total calories by 25% for two years. It was a tall order and not many managed to stick to the recommended reduction. However, on average, the dieters managed to eat about 12% fewer calories; equivalent to cutting roughly 300 calories a day. As a result, they lost weight and experienced health improvements such as lower cholesterol and blood pressure.
2 Look after your gut
Eating a diet with plenty of fibre encourages the growth of ‘good’ microbes in the gut, which play a role in our weight, appetite and hunger levels. ‘These good microbes are able to harvest more calories from food than others, which may explain why there are differences in the way people respond to weight-loss diets,’ says Laura Tilt, a dietitian and host of The Gut Loving Podcast. ‘Generally speaking, having a diverse microbiome (meaning lots of different types of microbes) is a good thing. One pattern we see is a reduction in diversity in individuals who are overweight, but we don’t know if this is a cause or consequence of weight gain.’
3 Get a shift on
Boosting your daily activity will help combat a slowing metabolism and weight gain. One study of perimenopausal and menopausal women found that those who did at least two hours of moderate exercise a week had smaller waist measurements and weighed less than those who did no exercise. The NHS recommends 150 minutes (or five 30-minute sessions) per week of activities that leave you mildly out of breath and slightly sweaty, or 75 minutes of vigorous activity. ‘You can exercise by walking, jogging, swimming or dancing,’ explains Scott. ‘The most important thing is to choose an activity that you enjoy doing. This makes it more likely that you’ll stick to it long-term and see results.’
4 Include some resistance exercise
‘Resistance exercise will help maintain muscle mass and improve balance, along with many other benefits,’ explains personal trainer and founder of Onetrack running club Anthony Fletcher. Weights are worth the effort, but so too are simple bodyweight exercises that you can do at home, such as squats, press-ups and lunges. Exercise bands, simple circuits, ashtanga yoga, Pilates and body pump classes count, too. Anthony recommends doing a mixture of resistance and aerobic exercise. ‘It really depends on your goal but, generally speaking, training four times a week, alternating strength and aerobic exercises, will preserve strength. Adequate recovery time of two to three days should be given between strength sessions. I can’t recommend enough that someone spares the money to have a professional teach them how to squat, press and pull safely. Technique is an essential part of getting the right muscles to do the movements and provide the strength benefits you are looking for.’
5 Eat enough protein
Not eating enough protein can accelerate the natural loss of muscle as you get older. Experts say you should aim for a daily protein intake of 1.0-1.2g per kg bodyweight per day to help preserve muscle mass and strength, which equates to 72g for a 60kg woman. This is more than the recommended daily amount for younger adults because our ability to convert protein from food into muscle decreases as we get older, and the risk of muscle loss increases. ‘Food like eggs, pulses, dairy foods, meat, fish or soya products are all great protein sources,’ says nutritionist Claire Baseley. ‘Aim for about 25g of protein at each meal. Protein can also help you to feel fuller for longer, and so can help you manage your weight, particularly if you consume it with high-fibre foods like vegetables and wholegrains.’
6 Exercise before breakfast
A six-week study by scientists at the Universities of Bath and Birmingham found that people who exercised before breakfast burned double the amount of fat than those who exercised after breakfast. In terms of overall weight loss, it doesn’t matter when you exercise, but during a pre-breakfast workout, when insulin levels are lower, you might use more fat and less carbohydrate for fuel. It also potentially lowers the risk of developing type 2 diabetes and heart disease.
7 Rethink HRT
In addition to providing relief from menopause symptoms, HRT may have beneficial effects on body fat distribution once we hit that stage of life. Of course, it won’t stop you gaining weight if you consume more calories than you need, but it can minimise the shift in fat to your middle. In a Danish study, those women who took HRT gained less fat over five years than those who didn’t. They were also less likely to store this fat around their middles. The Women’s Health Initiative study found HRT helped women maintain lean body mass and prevented a shift toward ‘apple-shaped’ fat distribution. For more information and advice about HRT and the menopause, see your GP or visit menopausematters.co.uk.