Its Hard To Lose Weight In Middle Age? Not Anymore.

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People often talk about turning time back but the only thing you might want to turn back is the scale. Only if you could weigh as much you used when you were 18. You too might often wonder why you can’t lose weight as easily as you used to. Well, an important factor that you miss is AGE. Yes, you age with every passing second with that your metabolism ages and so does your fat. The longer you keep and nurture the fat you have the stubborn it becomes. It might be tough to lose weight in middle age but it is not impossible.

Yes, 60 is the new 40 or maybe the new 20 but your scale is yet to receive the memo. 

Only if someone could tell this to the scale or at least the mirror. Many middle-aged and older adults complain of expanding waistlines, along with the fact that weight loss becomes increasingly difficult as the years go by. But the fact that maintaining healthy body weight as you age is crucial to maintain good health and avoid a number of diseases, should be motivating enough to do something about it.

The recent study of more than 100,000 people, which was recently published in JAMA, reported that gaining as little as 11 pounds from early adulthood to age 55 was linked to a 30 percent increased risk of Diabetes, which is also associated with a higher likelihood of being diagnosed with cardiovascular disease, high blood pressure, certain cancers, cataracts, and osteoarthritis. And suffering from any of these conditions can ultimately lead to an early death.

While losing weight in your 40s, 50s, and beyond may be somewhat challenging due to age-related changes, hormones, and muscle-building growth factors, it’s certainly not impossible – or even as hard as you might think. In fact, many weight-loss experts say there’s no reason why the majority of people can’t reach a healthy weight.

losing weight in middle age

Start with a can-do mindset and then follow these research-backed tips for losing weight at any age:

1. Eat Most Of Your Calories Earlier In The Day.

Mounting research suggests that eating the majority of your daily calories earlier in the day makes it easier to maintain a healthy weight and keeps a check on blood sugar and inflammation. “To help with weight loss, eat breakfast like a king, lunch like a queen, and dinner like a beggar,” recommends Courtney Peterson, an assistant professor at the University of Alabama’s Nutrition Obesity Research Center. One study reported that dieters who ate a 700-calorie breakfast, 500-calorie lunch, and 200-calorie dinner lost nearly 18 pounds in 12 weeks, compared to seven pounds lost among subjects who ate a 200-calorie breakfast, 500-calorie lunch, and 700-calorie dinner.

2. Eat A Protein-Rich Meal.

A high-protein breakfast–think one with eggs–is proving to be a winning weight-loss strategy. Studies show that dieters, who eat high-quality protein as part of their first meal help ward off hunger pangs and reduce cravings. Proteins help them lose fat while maintaining lean muscle mass. According to One study with overweight adults found that those who had an egg-based breakfast significantly reduced their calorie intake throughout the day and snacking between meals.

3. Don’t Skimp On Strength Training 

I know your children think that you are getting old and you need all the rest in the world. Well, they are wrong. Their love for you aside but their lack of knowledge can deteriorate your health.

You probably know that strength training is important to help you retain your muscles and keep your metabolism up, but cardiovascular exercise–think walking, jogging, cycling, or swimming–is important, too. Politi says. “Cardio helps you burn lots of calories, so you create a negative calorie balance that results in weight loss.” She recommends adults strive to get at least 30 minutes of exercise at least five days a week. Any form of exercise can help you lose weight in middle age.

4. Stay On Track.

Unlike cheat days (or weeks!) that took place in your 20s, there’s little room for parties, holidays, and vacations to slip when you’re in your 40s and beyond. “The body’s metabolism is less resistant to overeating as you age,” Peterson says. If you know you’re attending a party or will be eating out, it’s critical to account for those extra calories by either eating less or exercising more before and after to avoid weight gain.

5. Get More Sleep.

No, you aren’t dreaming. According to Peterson, many adults are so busy with work and family that they skimp their essential sleep. This actually makes it harder to lose weight. “Lack of sleep causes your appetite to surge and increases the desire for higher-calorie foods,” Peterson says. Several studies now show that adults who routinely get less than six hours of sleep are more likely to have significant weight gain over time than those who sleep seven or more hours on most nights. While optimal hours of sleep are highly individualized, most adults need somewhere between seven and nine hours a night. So, sleep away and lose weight in middle age.


1- I have tried everything to lose weight but nothing works?

Either you are doing something wrong or you have an underlying medical condition. For this, you will need to consult a nutritionist. 

2- Is exercising fine if I have knee pain?

Yes, you just have to look for exercises that won’t hurt your knee. You should consult a physiotherapist.

3- Should I go on a strict diet like Keto?

You should consult a nutritionist before doing so because at this age such diets can affect your health.

Book an appointment now, to answer all your queries. You can book an appointment with top nutritionists in Pakistan through Marham by calling at Marham helpline: 0311-1222398 or by online appointment booking facility through the website or Marham mobile app.

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Hiba Batool
She is a nutrition graduate from Kinnaird College, Lahore. She is a nutritionist by profession. Her interests lie in medical research and writing. She masters in all topics related to nutrition and health.