WEIGHT GAIN DURING MIDLIFE
We often gain weight in our 40’s and 50’s due to metabolic and hormonal changes, and/or lack of physical exercise, and/or overeating, and/or stress.
METABOLISM
Our metabolism slows down about 10% each decade after our teen years. So unless you make up for this metabolic decline by eating less or exercising more, you will gain weight. You can optimize your metabolism by maintaining the highest level of physical activity for your age and ability.
HORMONES
It is very common for women to gain weight during menopause. This is partly due to the drop in estrogen and progesterone levels. This hormonal shift may cause an increase in overall body fat. In addition, the distribution of fat shifts from the hips and thighs to the abdominal area. Abdominal fat or “visceral fat” increases the risk of heart disease and diabetes.
EXERCISE
As we age we tend to lose muscle and gain fat. This is why both aerobic (cardio) and strength training exercise are important. The more muscle you build, the faster your metabolism. When metabolism speeds up, more calories are burned per hour. Aim for 5 days a week of moderate cardiovascular exercise to burn calories, plus strength training 3 days a week to maintain muscle mass.
DIET
Weight gain tends to happen gradually. But the older you are the faster the pounds can creep up on you. Maintaining a healthy, well balanced diet over a lifetime helps combat this problem. If you eat right and exercise, but are still gaining pounds, focus on your portions. You can also keep a detailed food diary with portions and times you eat to help uncover overconsumption, improper consumption or mindless eating.
STRESS
When our body is under stress, it releases certain hormones. Cortisol, sometimes termed the stress hormone, is a hormone with many actions. When there is constant stress, cortisol secretions are altered, which may cause weight gain. In addition, fat gets deposited in the abdomen, rather than around the hips. This type of weight gain is linked to cardiovascular disease and diabetes. Furthermore, when under stress you are more likely to make poorer lifestyle choices. Try to get enough sleep and focus on activities that will reduce stress. You can engage in regular exercise, yoga, deep breathing, and daily meditation to reduce stress.