Middle aged spread

It’s true for most people that getting older means it is harder to keep off the weight.

Through our teenage years it can be so easy to stay slim and feel great.

Yet as we reach our 30’s, 40’s and 50’s it can become more and more difficult to stop those pounds creeping on each year.

Bingo-wings, bigger stomach and less self-confidence?

The middle age spread can affect everyone but I am going to tell you how you can eliminate it.

Getting older doesn’t mean getting fatter.

Why is the weight gain happening?

The main cause of all weight gain and problems such as middle age spread is our hormones.

Even as earlier as our 30’s, hormones in both men and women start to fall.

This ends up causing our metabolism to slow down so we burn less calories in the day.

Less calories being burnt means more calories that can be stored as fat.

The drop in these hormones means both men and women are more prone to fat around the midsection…

…hence ‘middle age spread’.


Menopause is caused by women’s hormones changing which causes their metabolism to drop and for their bodies to burn less calories.

Yet, menopause can cause even more problems.

Restless nights, added stress and comfort eating are all other problems which come with menopause.

These all add up to more calories being consumed and even less being burned.

The menopause can be one of the hardest things to overcome, especially when it is causing you to gain weight.

It may be a struggle, but it is possible to reduce or even stop weight gain during this period of your life.

Less Muscle

Again, due to our havoc-wreaking hormones, as we age, we start to lose muscle mass.

Our muscles naturally use up a lot of calories at all times.

The more muscle we have, the more calories we burn.

So once our bodies stop trying to keep the muscle as much, we start to burn less calories.

Again, just like our metabolism slowing down, this means there are more calories to be stored as fat.

All of these problems mean that it is increasingly hard for us to keep the weight off as we get older.

Middle age spread seems inevitable…

…but you can beat it.

Eliminating Middle Age Spread


Our diet is key for losing weight whether you are 21 or 85.

If you are eating too much you will gain weight no matter what your hormones are like.

What we eat is especially important when you are beginning to struggle with your weight due to your metabolism slowing and having less muscle mass.

So what can we change in our diet to try stop middle age spread?

More Protein

Eating more lean protein is a great way to help us stop weight gain.

More protein in your diet means you will stay fuller for longer, which will help you resist those cravings you might be having.

Also, it is the building block of our muscle, so eating more protein means our muscle mass will decrease more slowly or we can start to increase it again.

Try aim to eat lean protein sources, so we minimise any extra calories we don’t need.

More Vegetables

Vegetables are essential for our body to work at its best.

They are full of vitamins and minerals which help us improve our general health and can also help increase our metabolism.

Vegetables, just like protein, help keep us full and are very low in calories so mean that we won’t eat too much and start gaining weight.

Less Sugar

Sugary sweets and treats are most peoples go to when they are craving food.

Yet these could be one of the reasons you are struggling with your weight.

They are full of calories and don’t provide us with much nutritional value.

Also, they are addictive and so make us want even more.

Reducing the amount of sugary treats you have will definitely help you lose weight as you will be reducing the number of calories you are consuming.


If you want to stop gaining weight, exercise is essential.

When you are struggling keeping the pounds off, then moving more and doing more will help burn more calories and keep the middle age spread at bay.

Not only does exercise burn more calories, it can help us maintain and build our muscle mass.

More muscle means more calories burned even when you’re not exercising.

Since our muscles start to waste away when we get older, causing us to struggle with our weight, why not stop it?

Exercise can prevent muscle wastage, so if you do it regularly you might not even start struggling to keep the weight off. It may be easy for you.

Start an exercise class, join a gym, or even follow youtube videos in your living room.

Whatever you can do to start moving more and doing more will help burn more calories and maintain your muscle.

Get more sleep

It may sometimes be a struggle to get your 8 hours but you need to try make it a priority.

If you are not getting enough sleep, your body won’t be working at it’s best.

When you’re not sleeping enough, it can increase your appetite through the day, meaning you’re going to want to eat more.

And we know that more calories isn’t going to help us.

Getting a proper night’s sleep can also help us reduce stress.

When we are more alert and full of energy during the day, there is less to get us stressed.

Since stress causes us to want to eat more rubbish and hold onto our fat, reducing it seems an obvious way to help us lose weight.

All you need to do is prioritise your sleep.

If you have to be up at 6am, make sure you are in bed for 10pm.

No matter what!

Don’t bother with Celeb Jungle.

Just go to bed and get a full night’s sleep.

Stop the middle age spread

So that is it.

It can be tricky when you are experiencing a change in hormones and you’re not sure what is going on in your body.

But if you eat right, exercise regularly and get your beauty sleep there shouldn’t be too much of a problem.

Aim mainly for keeping the weight off at first.

If you are looking for weight loss and it isn’t coming then it can be very disheartening.

Yet not gaining weight is an achievement in itself.

Put this advice into action and you should see the results soon enough.

Middle age spread