Most midlife weight gain isn't just about hormones — it's about lifestyle. Learn how targeted exercise can help you fight back against unwanted midlife belly weight.
A Simple Solution to a Midlife Tongue Twister
While most postmenopausal women gain weight, especially around their middle, it is not solely attributable to menopausal or postmenopausal hormone changes. In fact, research shows that most midlife weight gain is a result of age-related lifestyle changes. Decreased physical activity leads to diminished muscle mass and reduced metabolic activity. Add unbalanced caloric intake to this mix and you have the perfect recipe for midlife weight gain.
Both women and men naturally become more sedentary with age, leading to decreased muscle mass. Lower lean body mass leads to lower energy demands. If this lower energy output is not followed by lower caloric intake, fat mass overtakes muscle mass. Remember: lean body mass drives metabolic function.
Exercise is the Answer
Exercise is the way to fight back. The kind of exercise is not so important, as long as it's safe and enjoyable for you. A total of 50 minutes per day is recommended for bone health, strong cardiovascular function, and weight management.
Adding some sort of strength challenge while exercising is a 'next level' way to increase your body mass and metabolic demand. Walking with small weights or even playing pickleball are effective muscle builders. Yoga, stationary bike, or resistance bands are great home-based exercises. Get creative and find what works for you. Just remember to start slow and stick with it. You're worth it!
