The Myth of “Age-Related” Weight Gain
Many women in midlife assume that their metabolism has slowed, making weight gain inevitable. But the truth is metabolic rate stays largely stable from ages 20 to 60. The real culprit? Muscle loss, decreased activity, and lifestyle factors.
Why Muscle Loss Matters More Than Metabolism
Muscle is metabolically active tissue, meaning it burns calories even at rest. As we age, if we don’t actively maintain muscle, we lose it. This leads to:
❌ A lower resting metabolic rate
❌ Insulin resistance (making it harder to manage blood sugar)
❌ Fatigue, cravings, and increased hunger
The Role of Insulin Resistance in Midlife Weight Gain
With muscle loss, the body struggles to regulate blood sugar efficiently. This leads to energy dips, sugar cravings, and increased fat storage—especially around the belly.
How to Prevent Midlife Weight Gain
💪 Prioritise Strength Training – Resistance exercises help rebuild muscle and keep your metabolism working efficiently. Even 2-3 sessions a week can make a big difference. Join one of Revives online or face-to-face strength classes, we offer many daytime and evening sessions or on-demand. Head over the “Book classes” page.
🍳 Eat Enough Protein – Aim for 20-30g of protein per meal to support muscle maintenance and repair. Good sources include lean meats, fish, eggs, Greek yoghurt, and plant-based proteins.
🚶 Stay Active Throughout the Day – Regular movement (walking, stretching, and standing) helps keep your metabolism steady and supports overall well-being.
😴 Improve Sleep & Reduce Stress – Poor sleep and high stress increase cortisol levels, which triggers sugar cravings and fat storage. Prioritising good sleep and relaxation techniques is key.
Final Thoughts
Weight gain in midlife isn’t about a “broken” metabolism—it’s about maintaining muscle, staying active, and making small, consistent changes to support your body. You have more control than you think!
🚀 Ready to take charge of your health? Start today with small changes—lift, move, fuel your body, and prioritise rest. Your future self will thank you!
