It is a myth that the middle age belly fat is due to slowing metabolism. So, what causes this dreaded spread?!
A study of 6000 people around the world showed that metabolism stays the same as we age, at least until we are in our 60s. In fact your metabolism between 20–60 remains the same. But middle age spread is more than just folklore. Studies have consistently shown that there is an increase in body weight at this stage of life. So if our metabolism is not changing then what is?! Blame our HORMONES!
For women, during menopause there is a decrease in oestradiol - the main oestogen hormone - at the same time that visceral fat tends to increase. What happens is that fat becomes less pronounced in other parts of the body and more pronounced in the belly. Visceral fat - the dangerous fat - can increase chronic conditions such as cardiovascular disease, type 2 diabetes and cancer.
Men are also impacted by sex hormones around middle age. A deficiency in testosterone “low-T” occurs in 24% of men over age 45. Those experiencing low-T will see a loss in muscle mass and an increase in fat accumulation around their middle. Men also generally tend to consume more dietary fat than one which appears to play a role in visceral fat.
Hormones and other substances in our body can play a part in mid-life visceral weight gain but there is one other enemy to our weightlines! STRESS! Some people respond to stress by eating more. Also stress can cause us to have insomnia and reduce our energy levels allowing us to prioritize exercise. Being pulled in too many directions - balancing careers, looking after kids and aging parents in our middle years leads to having impacts on our overall health and overall weight gain.
Don’t underestimate SLEEP! For both men and women , sleep loss can lead to poor food choices and reduced exercise. Not getting enough sleep has been associated with depleted stores of leptin, a hormone made in our fat cells that inhibits hunger and influences calorie regulations. Sleep deprivation has show to trigger endocannabinoids, lipids involved in signaling satisfaction gain of food - sometimes compared with “marijuna munchies.
Even if metabolism is not changing as we age it is still important for weight maintenance through regular exercises, good sleep routines and a healthy diet. It has shown by exercising we reduce our stress hormones, maintain muscle mass and prevent extra weight gain.
Check out my all body fitness videos for more exercise for weight management.
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