Many of us have experienced weight gain first-hand. As the years go by, it seems easier to pack on the pounds and harder to take them off. And carrying around that extra weight increases the risk of cancer, heart disease, strokes and diabetes.
But have you ever wondered why we gain weight as we age? If you think it’s just your eating habits, think again! Here’s the real reason why you gain weight as you age and 5 ways to prevent it.
#1 Reason for Middle-Aged Weight Gain
A major reason for middle-aged weight gain is the loss of muscle. The amount of lean muscle mass in your body is the primary determinant of your metabolic rate. In other words, the more muscle mass you have, the more calories you’ll burn.
Unfortunately, your muscle mass starts to decline in your 30s and accelerates when you turn 40. Unless you stay active and weight train on a regular basis, your metabolism will continue to slow and your lost muscle mass will be replaced by fat.
Learn more about how your metabolism changes in your 20s, 30s and 40s.
Other Reasons for Middle-Aged Weight Gain
We’re Less Active as We Age
As we age, most of us tend to move a lot less than we did when we were younger. Most people in their 30s, 40s and 50s have jobs where they’re required to sit for up to 10 hours a day. At the end of the day, we’re tired and our muscles are tight from countless hours of sitting. For many of us, the last thing we want to do is work out. This is exactly why fitness apps like Gymondo are becoming more and more popular, especially since they offer a variety of quick workouts that easily fit into the busiest of lifestyles.
We Don’t Restrict Calories Based on Our Activity Level
People don’t realize that the less they move, the fewer calories they need. Instead, they keep eating the same amount of calories with less activity. This is why the pounds pile on so quickly.
Our Metabolism Slows as We Age
A slowed metabolism is linked to the decrease in muscle mass as we age. More fat and less muscle reduces calorie burn. Coupled with age-related inactivity, it’s no wonder our metabolism is significantly slower. But age isn’t the only thing that impacts your metabolic rate—your body size and gender also play a major role.
A Major Lifestyle Change
Many of the reasons for weight gain have nothing to do with what’s happening on the inside and everything to do with the way life changes as you enter your 30s and 40s. One of the major changes comes when you start a family. Suddenly, the hours you once spent at the gym are now dedicated to your toddler at home. And as your children age, you spend more and more time focused on them as opposed to you. Your schedule is quickly filled with your child’s playdates, homework and after-school activities, leaving limited time for your own needs. As a result, your diet and exercise intentions might slip, causing those extra pounds to creep up.
5 Ways to Prevent Middle-Aged Weight Gain
So, what can you do to prevent muscle loss as you age?
- Strength train at least 2-3 times per week. Remember, muscle keeps your metabolism high. The more muscle mass you have, the more calories you’ll burn. Continue to add both weight and intensity to your program to stave off training plateaus. Programs like Gymondo’s Triple Strength is the perfect weight training routine to build lean muscle and boost your metabolism.
- Eat a diet rich in lean protein sources—chicken, turkey, tofu, beans, legumes, nuts. And always eat a protein-rich post-workout snack following a training session. This will replenish your protein stores and assist in building lean muscle.
- Get a good night’s sleep. Shoot for 7-8 hours of rest each night. This gives your body ample time to repair and rebuild muscle.
- Adjust your diet for your activity level. You can easily keep your weight consistent if you’re more mindful about what foods you’re consuming. Instead of eating a burger with fries and then sitting on the couch, eat a veggie (or turkey) burger with a salad and follow it up with a walk or light workout.
- Cook healthy meals. Don’t feel guilty if your partner, children or roommates eat a different meal than you. If your partner runs marathons or your kids participate in sports, they can probably afford to eat some mac and cheese every now and again.
But if you’re just getting back into fitness, you may not need to eat those cheesy noodles. So, stop thinking you have to eat the same thing as everyone else and start thinking about what is good for your activity level and your body.
The Good News
Don’t get discouraged. Although it may seem that evolution, genetics and society are stacked against you, there is light at the end of the tunnel. According to a recent study, if you decrease your net calories by just 100 per day, you may be able to stave off weight gain as you age. This means eating one less slice of bread, consuming one fewer cookie or taking an extra 10-minute walk after dinner.
Combining healthy eating with strength training helps increase your muscle mass and improves your resting metabolism. In return, those calories will keep burning at optimal speed.
If you’re looking for strength programs and healthy recipes to build lean muscle, head to Gymondo and explore 100s of challenging workouts and 1000s of foodie-grade recipes with vegan, vegetarian and pescetarian options.
