Midlife Weight Gain and What to Do About It.
“I’m eating exactly what I’ve always eaten and exercising even more, and yet I can’t stop putting on weight.” If you’re in your forties or fifties and this sounds familiar, then you are absolutely not alone. Midline weight gain is a ‘thing’, and for so many of us, a depressing one at that. The good news is that you can do something about it.
Emily had always been slim, and exceptionally healthy. She walked to work, exercised regularly, didn’t snack, rarely drank alcohol, and avoided sugar. On paper she was good health personified. And yet, aged forty-five, she began to put on weight. Four kilos in total. Weight that appeared almost overnight and refused to go away, no matter how hard she tried to shift it. Weight that sat around her stomach and forced her to increase her clothing size more than once.
For Emily, this was understandably distressing. She skipped meals, increased her workouts, and tried desperately to find answers, but none came. She was also concerned that with a strong family history of diabetes, she was going to end up with it too. Thankfully, though she did find a solution… and so can you. First though, it’s important to understand why women, and men for that matter, gain weight in midlife.
Fat at fifty
Fluctuating and falling hormone levels in perimenopause, menopause, and andropause (the male menopause) affect the way our bodies deal with carbohydrates and sugars and causes the pancreas to make more insulin. All of this means higher levels of sugar in the blood which, if not used for energy, are laid down as fat. Before, this fat would have settled over the hips, bottom, thighs, and arms, and yet in midlife, it deposits itself, quite noticeably, around the stomach, changing the way we look, and feel. We also, at this time of life, lose muscle mass, something that’s known as sarcopenia. And as muscle is more metabolically active then fat, it helps us to lose weight even when we are sitting still.
Anxious, low in energy, and mood
Insulin resistance and reduced muscle mass are not the only issues though. Changing hormone levels bring other symptoms which indirectly impact our weight. In perimenopause we can feel more anxious, self-conscious, and low in mood. It’s also common to experience disturbed sleep and fatigue, none of which are conducive to wanting to exercise.
“I used to absolutely love hockey,” explains Louise. “I joined a club a few years ago, having not played since primary school, and although I wasn’t ever going to be the star of the team, I felt that I could hold my own. That was until a few months ago. I started to feel stressed at the thought of playing, anxious about my performance, and worried I was letting my teammates down. In the end I gave up. I knew it wasn’t the right thing to do, but I just couldn’t push myself anymore.”
Samira had a similar experience, “I joined a gym, determined to shift some of this weight. I was happy doing my own thing, at my own pace but then I went to a HIIT class and was chastised by two ‘regulars’ for being too slow. A huge blow to my already dented confidence. I haven’t been back.”
Samira and Louise’s stories are all too common in midlife, and that’s why it’s important to try to find exercise that lifts, rather than sinks you. And people to work out with. At this time of life, strength building is important, as this increases muscle mass, so doing resistance work, yoga, or Pilates, should be top of your list.
Fuel yourself, don’t fool yourself
You might have spent years eating what you want without consequence, but no longer. And you may, like millions of ‘midlifers’, be growing frustrated by the fact you’re still gaining weight despite eating less. There is an answer and it’s this: a low – not a no – carbohydrate diet. High-carb foods like pasta, potatoes, bread, and rice turn into sugar, so eat less of them. And ignore people who tell you that eating these things with protein is the way to go. This approach still increases your blood sugar levels, and you need to focus on keeping those low and steady.
We all know that sugar, alcohol, crisps, and cake cause blood sugar levels to spike, but so too does fruit, and especially juice. Dark chocolate is no better than milk or white, and porridge isn’t your breakfast of choice, no matter what you put with it. And don’t be fooled that spending money on blood sugar monitoring tools will help, it really isn’t necessary. Instead, make small changes, cut back on carbs, and commit to a diet rich in whole foods, fibre, and antioxidants. It may be a cliché, but small steps can and do make a big difference.
HRT does help
For years women have avoided HRT for fear it will make them put on weight. It doesn’t. In fact, it can help keep midlife weight gain at bay for many reasons. We know that oestrogen falls at menopause and when it does, it impacts metabolism. Reintroduce oestrogen and you kick start your metabolism, helping to maintain a good weight. HRT should improve sleep, boost energy, and motivation – all of which are conducive to wanting to exercise. It can also improve mood and in doing so, combat loss of self-esteem. And there are bigger benefits too as study after study has shown that hormone replacement therapy categorically helps to prevent dementia, heart disease (which, incidentally, is the biggest killer of women in the UK) and osteoporosis.
No such thing as a magic pill
There’s been a lot of talk in the press recently about the appetite suppressant, Ozempic. This medication helps with weight loss and, in doing, so, reduces insulin resistance. It’s exceptionally helpful for people on the verge of developing Type 2 diabetes, and initial studies show it seems to be relatively safe, but it won’t be prescribed for everyone, and certainly not to help with general midlife weight loss. Metformin is another pill the media like to paint as ‘magic’, but this too has a specific use. It improves the body’s ability to understand insulin and, when combined with good nutrition, can have brilliant preventative effects, helping women to avoid heart disease, diabetes, and high cholesterol. Ozempic and Metformin won’t be handed out to just anyone with midlife weight gain though. They are prescribed to combat a very specific set of circumstances. For the vast majority of us the ‘magic pill’ is this: a low carbohydrate diet, strength building, and hormones that are in balance. And whether you feel you have a hill or a mountain to climb, it’s all about taking those first steps.
