Midlife weight gain - Haven't Changed Anything in Your Diet But Getting Fatter?

Midlife weight gain around the middle can be due to many reasons and not necessarily a particular food or drink that you're consuming. It can be frustrating if you haven't done anything different but you're experiencing mid 40s weight gain. Find out what you can do to reduce or halt your midlife weight gain. midlifemenu.com/blog/midlife-weight-gain

Midlife weight gain - Haven't Changed Anything in Your Diet But Getting Fatter?

Midlife weight gain, does this sound like you? You are positive that you're not eating more food or “junkier” food but you're still gaining weight.

Is this possible?

Yes!  You are NOT crazy!

On average, midlifers put on 1lb weight per year around their middle unless they change their diet and lifestyle. And here's why.

We both know that the whole “calories in, calories out” argument is an overly simplistic view of weight and we discussed this in a previous blog post.

There's definitely more to the story than just what you're eating, right?

A lot of this comes right down to your metabolic rate which is affected by things like your activity level, history of dieting, body composition, and even what you eat.

But, let's go beyond the “eat less and exercise more” advice and dive into some of the less obvious underlying reasons why you may be gaining weight even though you're eating the same. These are the key reasons why as midlifers we find ourselves with weight gain around the middle that we didn’t have as our younger selves.

4 key factors affecting midlife weight gain

  • Aging;

  • Hormones;

  • Sleep;

  • Stress


Funny things happen the older we get.  People commonly experience lower energy levels, more digestive discomfort, weight gain, as well as aches and pains.

Aging can result in hormonal changes for both men and women.  And these can contribute to loss of some lean muscle mass, as well as increases and changes in fat storage on our bodies.

The good thing is that, this is very common and not your fault one bit. It was because I saw my friends starting to take an interest in nutrition once they hit 40 that prompted me to start Midlife Menu.


Your thyroid is the master controller of your metabolism and can be a massive contributor to your weight gain.  There are several things that can affect it and throw it off course.

When your thyroid gets off course and produces fewer hormones your metabolism slows down.  And when your metabolism slows down you can experience the midlife weight gain.  Even though you're eating the same way you always have.

Pro Tip: Talk with your doctor about having your hormones tested.  And check out this blog post for metabolism boosters.


There is plenty of research that shows the influence that sleep has on your metabolic rate. And as we age it can become harder and harder to get a good night's sleep.

The general consensus is to get 7-9 hours of sleep every night to help avoid weight gain.

It's true!  Lack of sleep is linked with midlife weight gain. Who ever thought you can sleep off your weight?

Pro Tip: Try to get at least 7 hours of sleep every night.  The first place to start is by implementing a calming before bedtime routine. Check out this blog post to read 5 ways to overcome sleep deprivation.


It seems to be everywhere!  So many things that can cause stress responses in your body.

And you know that stress hormones are not going to help you sustain healthy habits or maintain a healthy weight, right?

While you can't necessarily change your stressors you can try to adjust your stress response to them.

Pro Tip:  Try meditation or yoga.  Or even mindful eating.  Actually I’m currently combining the two! I use the Headspace App to meditate on my commute to work – I go by train! – and I’m currently doing a 30 day programme on mindful eating. If you want to try it too, check out Headspace.

5 ways to minimise midlife weight gain

Content Disclaimer

The information contained above is provided for information purposes only. The contents of this blog are not intended to amount to advice and you should not rely on any of the contents of this blog. Professional advice should be obtained before taking or refraining from taking any action as a result of the contents of this blog. Midlife Menu Ltd disclaims all liability and responsibility arising from any reliance placed on any of the contents of this blog.