Midlife Weight Gain

Introduction

Lately, midlife weight gain has been on my mind—not just because of my own experiences but because it's something so many women are talking about, especially on social media. The conversation has exploded, with everyone offering advice—some helpful, some, well, not so much. If you've been sifting through all the noise, it can feel like a maze of conflicting information.

A conversation I had with Barbie Boules over lunch really got me thinking about how we approach these changes with more compassion and understanding. This post was inspired by that conversation, and I hope it gives you some clarity on what's happening in your body, how to manage it, and most importantly, how to be kind to yourself in the process.

Just last month, I found myself staring at my closet, realizing that my favorite jeans from five years ago no longer fit comfortably. It was a moment of frustration, but also a wake-up call to reassess how my body has changed.

Understanding the Changes

What's Really Going On?

If you're in your 40s or 50s and weight gain has snuck up on you, despite not changing much in your routine, you're not alone. It's not that you're doing something wrong—it's that your body has changed. Hormonal shifts, muscle loss, and a slowing metabolism are part of aging, and they're largely out of your control.

But what you can control is how you respond. Instead of feeling frustrated, this is an opportunity to reassess how you nourish and move your body in ways that honor this new phase of life.

Hidden Muscle Mass Decline

Did you know that starting in your 30s, your muscle mass begins to decline? This process only accelerates as menopause approaches, with dropping estrogen levels making it harder to maintain muscle. Muscle isn't just about strength—it plays a key role in your metabolism, meaning that as your muscle mass decreases, you burn fewer calories at rest

I noticed this change when I realized I was getting winded carrying my two year old up the stairs—a task that used to be effortless. It was a clear sign that I needed to focus on building and maintaining my muscle mass.

What can help? Strength training is your best friend here. Lifting weights, especially heavier ones, can help counteract muscle loss. The goal is to work towards muscle fatigue—when you feel your muscles have done all they can. Aim for strength training at least twice a week, not just for the sake of muscle but for your bones, balance, and longevity.

Practical Strategies for Managing Midlife Weight

Daily Movement: It's Not All About the Gym

Strength training is crucial, but remember, it's not the only form of movement that matters. Daily activities—what researchers call non-exercise activity thermogenesis (NEAT)—are just as important for keeping your body active and burning calories. NEAT refers to the calories burned from activities that aren't formal exercise, like walking, cleaning, or even fidgeting.

The good news is, you don't need to spend hours at the gym to make a difference. Incorporating small bursts of movement throughout your day can be just as impactful. 

I started wearing a pedometer and challenging myself to hit 10,000 steps a day. It's amazing how quickly those steps add up when you're mindful about movement!

Hormonal Hunger

Hormonal changes during menopause don't just affect your metabolism—they also play with your hunger signals. You might find yourself craving comfort foods or feeling hungrier than usual, particularly in the days leading up to your period. And when stress and lack of sleep are in the mix, those cravings can feel overwhelming.

Here's the key: instead of battling your appetite, work with it. Understanding your body's new hunger signals can help you stay in control without feeling deprived. By building meals around protein, fiber, and healthy fats, you're not just feeding your hunger—you're fueling your body for the long haul.

I've started keeping a food diary on my phone, not to count calories, but to understand my hunger patterns and emotional eating triggers. It's been eye-opening and helpful in managing my appetite.

The Bigger Picture: Self-Love and Balance

Managing weight in midlife isn't just about the numbers on the scale or fitting into a certain size. It's about creating a balance that works for you—physically, mentally, and emotionally. The strategies that worked for you in your 20s and 30s might not cut it anymore, and that's okay.

What works now is consistency. Focus on strength training, mindful eating, and getting quality sleep. But don't aim for perfection. Give yourself the grace to find a rhythm that works for your life. This is about progress, not perfection, and taking care of yourself, not punishing your body for changing.

Social Media Caution: Navigating the Menopause Conversation

While it's great that menopause is finally being discussed openly, it's important to approach social media with caution. Platforms like Instagram and TikTok are flooded with advice, but not all of it is backed by science. 

Barbie Boules (@the_cognition_dietitian) has pointed out in her posts the danger of quick-fix solutions that pop up online. There are a lot of claims being made, from supplements to "miracle" remedies that can be misleading.

Even with my academic background, I've made it a rule to fact-check any health advice I come across on social media with reputable medical sources or my own doctor. It takes extra time, but it's worth it for peace of mind and safety. 

Embracing Your Midlife Journey

Midlife weight gain is real, but it's not insurmountable. By making small, sustainable changes to your routine, staying active in ways that fit your life, and showing yourself compassion, you can navigate this time with confidence. It's not about chasing an ideal weight or fighting against your body—it's about embracing where you are now, staying strong, and prioritizing your health for the long run.

*Credit: Special thanks to Barbie Boules for her inspiring insights that helped shape this blog post.