Why is it more difficult to stay in shape when you hit middle age?
IT’S STRIKING to see a man or woman approaching 50 who has managed to stay in great shape. Many people who got away with dietary murder in their 20s are unprepared for what happens next. Suddenly their trusty stay-slim formula no longer works.
Even Elizabeth Hurley, a woman renowned for superhuman discipline in the food department, says she is finding it more and more difficult to maintain her figure, readily admitting: “You definitely get fatter as you get older”. If she finds it tough, it is tempting to give up the fight and reach for the elasticated trousers. But does ageing and weight gain go hand in hand, or is “middle-age spread” avoidable?
Apparently yes, but it takes work and an understanding of why we are prone to weight gain in middle age. Personal trainer Karl Henry has one particularly inspirational client in her late 40s. “She is in better shape than most 20 years olds. She works out twice a week, she walks, she cooks all her own food and doesn’t buy anything processed. She works at it,” he says.
He has lots of clients in this age group who are baffled as to why they have packed on weight. Their diet hasn’t changed dramatically, but the pounds have crept on.
“I think a lot of people don’t understand what happens with age. The key factor is that your metabolic rate starts to decrease as early as your mid-20s. So even if you eat a consistent 2,000 calories per day over 10 years, because your metabolic rate will be lower towards the end of that 10-year period, you are going to put on weight naturally.”
By 50, the metabolism has slowed by 20-30 per cent and is burning far fewer calories. The average man in his 50s who is exercising regularly needs only 1,900 calories a day, and moderately active women in this age group need 1,500. Quite simply, we need to cut back on food as we age.
There are ways to tackle this slowdown. One of the simplest methods to boost the metabolism is to take regular exercise. How much exercise is needed to stay svelte approaching 50?
Research published in the Journal of the American Medical Associationfound that 60 minutes of brisk physical activity a day is necessary to counteract middle-age spread.
Lifting weights will also boost the metabolism. The amount of muscle mass in the body decreases with age and is replaced by fat – up to five pounds of muscle is lost per decade.
As a pound of muscle burns three times as many calories as a pound of fat, losing muscle is bad news for staying slim.
To counteract this, Henry recommends 60 minutes of resistance work a week. “Buy a set of dumbbells in Argos and learn some very simple exercises. There is a fear factor with weight lifting, that it is for big guys grunting in the gym, but it’s not like that at all.”
Physiological changes aside, most of the weight gained in midlife is down to lifestyle. Increased alcohol consumption is a huge factor. As people get into the habit of having a few glasses of wine in the evenings over dinner, alcohol intake often increases in middle age. We also become more sedentary.
At a time when plenty of exercise is needed to offset the slowdown in metabolism, most people’s activity levels are in steep decline. Even fitness fanatics, who were very active in their 20s, can suddenly find their exercise routines fall by the wayside.
The upheavals that come with starting a family and establishing a career are ripe for weight gain. Women often put children and family first, leaving less time to stay active.
Henry is constantly seeing the effects of this midlife mentality and advises anyone trying to keep their weight stable to make a big effort to carve out some time for exercise.
“It’s life . . . you hit your 30s and all of a sudden you may have family responsibilities or you want job security, so you work that bit more. Your stress levels are higher and most people eat more when they are stressed. Say you have two young kids who are not sleeping. Maybe you are getting three hours’ sleep before having to get up for work in the morning. You will reach for something high in calories and sugar to pick you up. Add in less time for exercise, a slower metabolism . . . all these things add up.”
Middle age presents additional difficulties for women trying to hold on to their figures. Before menopause, a lot of calories are used up in the first two weeks of the menstrual cycle. When ovulation stops, up to 300 calories a day are no longer being burned.
Menopause can also affect how fat is distributed, leading to a more “apple” shaped body as fat settles on the belly.
Dr Pamela Peeke, author of Fight Fat After Forty, argues that the hormonal changes associated with menopause account for only two to five pounds of weight gain and the rest can be prevented with a sensible diet and plenty of exercise.
Henry also recommends exercise leading up to and during menopause. “The menopause seems to trigger comfort eating, which is a response to the hormonal changes. It is like when you give up cigarettes, naturally you want to eat more.
“Exercise is the first line of defence against that. No matter how bad you feel, if you walk down the street for just 20 minutes, I guarantee you are going to feel better.”
Aisling Boyle recently overhauled her lifestyle and is determined to keep midlife spread at bay. A foodie who is surrounded by temptation every day in her catering company, Foodware Stores, she noticed a big change in her weight after turning 30.
“It became much harder to maintain my weight. In my early 20s I could eat anything I wanted without it really having a huge impact. If I needed to fit into a dress on Saturday night, I would just be really good for a week and drop a dress size.
“It is all about hard work now. I work out four times a week and can’t get away with eating junk food or drinking anymore like I did in my 20s.”
She put on over two stone after a major operation several years ago. “I was a bit down after the operation, stopped exercising and watching what I was eating. I was totally in denial about putting on the weight until I caught sight of myself in the mirror one day and got a big fright.”
She enlisted the help of a personal trainer to get back on track, lost more than three stone and is due to run the New York marathon in November. She recommends getting support from a trainer or a dietitian.
“I know it sounds cheesy but if I can do it, anyone can. Now I look at thin people and whereas before I might have been envious of them, now I think ‘respect’ because I know how hard it is to have a good figure!”
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IDLIFE SPREAD: THE CAUSES... AND THE CURSES
The bodys metabolism has slowed considerably by the age of 50. Coupled with exercise, the key to boosting your metabolic rate is to eat five or six mini-meals a day, each consisting of about 250 calories.
Most people become less active as they age, but regular exercise is important to counteract midlife spread. The ideal exercise regime for 40-50 year olds combines cardiovascular work, weightlifting and stretching.
Hormonal changes brought on by menopause can cause weight gain and trigger comfort eating. It is helpful to exercise regularly during menopause and keep a close eye on your diet.
People in their 40s and 50s are more likely to crash diet, especially if there is a big event such as a wedding coming up. Milkshakes and meal replacement diets will eventually slow the metabolism and cause weight gain. Aim for slow, sustainable weight loss.
