A registered dietitian explains why you might notice the number on the scale creeping up -- and what you can do about it.
With Canadians living longer than ever, age-related weight gain is something a lot of people deal with -- especially if you're a woman over 50. But despite what you've heard about a slower metabolism being the culprit, registered dietitian Andy De Santis says the real causes are more complex -- but also more fixable.
"A slower metabolism is an easy explanation that's been around for a while," says De Santis. "But the reality is that it only reflects a small aspect of what's actually going on."
This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis or treatment. Contact a qualified medical professional before engaging in any physical activity, or making any changes to your diet, medication or lifestyle.
From hormonal changes to lifestyle shifts, below, we've rounded up 4 of the main reasons you're gaining weight in your 40s and beyond -- along with 6 expert-approved strategies to combat weight gain.
The real reasons you're gaining weight over 40
Weight gain after 40 isn't about willpower or laziness. Multiple factors converge to make maintaining weight more challenging as we age. Here's what's really happening:
1. Your schedule becomes your worst enemy
As responsibilities pile up and free time shrinks, maintaining healthy routines becomes increasingly challenging for busy Canadians. "As we get older, generally what happens is more responsibilities and less free time," De Santis explains.
Our bodies aren't able to do what they used to do, so the majority of people also cannot spend energy in the same way at 50 as they can at 20, he adds.
2. Poor choices compound over decades
Those skipped workouts and fast-food dinners don't exist in isolation; they add up. "If you have a person who maybe hasn't made the strongest choices for more than a 20 or 30-year period, there's going to be a tipping point where it starts to compound," says De Santis.
This, he says, explains why many Canadians experience dramatic changes in their 40s and 50s, even without major lifestyle shifts.
3. Your metabolism isn't the villain -- but muscle loss is
Here's where metabolism actually matters: as we age, we lose muscle mass, and muscle tissue burns more calories than fat.
"Most people's muscle mass decreases over time a little bit; they gain more body fat, so they do spend a little bit less energy than they used to," notes De Santis.
The decline isn't dramatic, but it means there's less room for error in your diet and exercise habits.
4. Menopause rewrites the rules
For Canadian women navigating menopause, dramatic drops in estrogen affect everything from muscle building to fat storage. "Estrogen definitely does play a role in muscle protein synthesis and in the formation of muscle at a cellular level," explains De Santis.
The result is that women need to work harder to maintain the same muscle mass and body composition they had before menopause.
6 expert-approved ways to beat age-related weight gain
The good news? Fighting age-related weight gain doesn't require expensive supplements or trendy diet programs. These six evidence-based strategies focus on simple changes that deliver real results.
1. Load up on protein at every meal
"Despite all the talk about getting enough protein, the number of people I work with who just don't get enough protein is pretty surprising," says De Santis. Focus on diverse, affordable sources like eggs, canned fish, beans and Greek yogurt. For menopausal women, soy products offer additional hormone-balancing benefits.
2. Embrace the power of beans
De Santis says if he could give just one piece of diet advice to Canadians, it would be this: eat more beans.
"A cup of beans has 15 grams of protein and 15 grams of fibre, and there's nothing else that has that," he explains. They're budget-friendly, filling and help stabilize blood sugar levels that become more problematic with age.
3. Start lifting weights (yes, even now)
Resistance training is non-negotiable for maintaining muscle mass as you age. If you're starting in your 40s or 50s, focus on compound movements that work multiple muscle groups. Many Canadian community centres offer affordable programs specifically designed for adults in their 40s, 50s and beyond.
4. Make canned protein your go-to
Canned fish, such as salmon and sardines, deliver maximum nutrition at a minimal cost. "You can pan fry canned fish with canned beans, season it well, and for five dollars and five minutes, you have a complete meal," suggests De Santis. This type of meal provides protein, vitamin D, calcium and omega-3 fatty acids, all of which are essential for healthy aging.
5. Stop cutting out entire food groups
"I think people can be overly restrictive. They think that a lot of foods are completely off limits when you get older," De Santis says. Instead of seeking oversimplified solutions, understand that nutrition is "a game of averages." One meal or snack won't derail your health goals.
6. Get professional help when you need it
"The biggest mistake is maybe not seeking out customized professional guidance," says De Santis. "Especially as someone's 40, 50, 60, the stakes are higher." Many provinces and employers now cover dietitian or nutritionist services -- so it's worth checking if you have any of these benefits available to you.
When you'll actually see results
Wondering how long it takes to see changes? De Santis suggests thinking in three-month benchmarks. "Very often we look at studies for nutrition and resistance training, and we see positive, measurable outcomes in that three to four-month sweet spot," he explains.
But remember that building healthy habits is a marathon, not a sprint. "People overestimate how much they can do in a year, but they underestimate how much they can do in five," De Santis adds.
The takeaway
While bodies do change with age, weight gain isn't inevitable. The key is understanding what's really happening and taking action. With targeted strategies like adequate protein intake and strength training, you can maintain your health and vitality well into your golden years.
The key is to start where you are and be consistent, rather than perfect. Your future self will thank you.
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