If you’re an adult in the U.S., you can expect to gain 10 to 25 pounds between your 20s and your 40s. Starting between ages 30 and 40, you may find losing weight and exercising more challenging. The exercise you do may not have the same effect as before.
It’s not necessarily a sign that something is wrong. This weight gain in middle age—known as “middle-age spread”—is a natural consequence of aging.
“Your metabolism tends to slow down as you get older,” says NIH’s Dr. Rafael de Cabo, an expert on aging. “But your appetite and your food intake do not. So, you have a steady increase of body weight with age.”
Much of the weight gain comes in the form of fat tissue. The distribution of fat in your body also shifts. There’s less under your skin and more around your internal organs.
Meanwhile, you start to lose lean muscle with age. Many people also become less active as they age, especially if they have a job that involves a lot of sitting. This can lead to further fat gain and muscle loss.
Those extra pounds have consequences beyond your clothes not fitting. The risk of many chronic diseases, such as diabetes, heart disease, and neurodegenerative diseases, goes up with age. Excess weight can further heighten these risks.
Fortunately, you can take steps to maintain a healthy weight as you age. Your diet can play a key role. Having a slower metabolism means you’ll need fewer calories. But you also want to make sure you still get all the nutrients your body needs.
De Cabo studies the effects of dietary changes on health and longevity. One example is intermittent fasting, in which meals are interspersed with long fasting periods. For example, you might limit eating to only eight hours per day.
Studies suggest intermittent fasting may help some people to eat less and keep weight off. But De Cabo and others have been finding that it might also have benefits for your metabolism.
His work has shown that mice live longer and stay healthier when they go for long periods between meals.
This was true even if they were eating the same amounts and types of foods as mice that ate whenever they wanted. Other studies have also suggested that periods of fasting may bring benefits beyond weight loss.
Physical activity is important for combating the changes that come with aging, too.
“The key is to maintain an active lifestyle,” de Cabo says. “Try to incorporate daily walks or daily visits to the gym. If you have an office job, get a standup desk, so you spend a few hours a day standing instead of sitting. Small doses of exercise throughout the day will help tremendously.”
If you care about weight management, please read studies about diets that could boost your gut health and weight loss, and 10 small changes you can make today to prevent weight gain.
For more information about obesity, please see recent studies about low-carb keto diet could manage obesity effectively and results showing popular weight loss diet linked to heart disease and cancer.
