Many people believe gaining weight after 35 is inevitable due to a slowing metabolism. However, the reality is that your metabolism doesn’t slow down as much as popular opinion suggests. Instead, the main culprit behind weight gain in your mid-30s and beyond is how life changes and impacts your daily activity levels.

Life Hits Hard After 35

By the time you hit 35, life is often more demanding than ever. You might have kids, a more challenging job, and a busier schedule overall. These responsibilities can make it difficult to find time for physical activity. Many people also give up sports and other active hobbies as they age, reducing their daily movement.

It’s Not Your Metabolism Slowing Down, It’s You

While it’s a common belief that metabolism slows down significantly with age, research shows that the decline is minimal. What really changes is your Non-Exercise Activity Thermogenesis (NEAT). NEAT includes all the calories you burn through daily activities that aren’t formal exercise, such as walking, cleaning, and even fidgeting. When you’re busier with sedentary activities like working in an office, NEAT tends to drop simply because you have less time and energy to move.

The Real Changes with Age

Though your metabolism doesn’t drastically slow down, several factors contribute to weight gain as you age:

Reduced Movement: Over 30s are less likely to engage in physical activities, leading to fewer calories burned.

Loss of Muscle Mass: As you age, muscle mass naturally declines if you’re not actively maintaining it. Muscle tissue burns more calories than fat tissue, so less muscle means a lower resting metabolic rate.

Decreased Protein Intake: Protein has a high thermogenic effect, meaning your body burns more calories digesting it compared to fats or carbohydrates. Many people eat less protein as they age, which can further reduce the number of calories burned.

How to Mitigate Age-Related Metabolic Decline

The good news is that you can counteract these changes with intentional lifestyle adjustments:

Move More: Increase your NEAT by incorporating more movement into your daily routine. Take the stairs, walk during phone calls, or set a reminder to stand up and stretch regularly.

Lift Weights: Strength training is crucial for preserving and building muscle mass, which helps keep your resting metabolic rate high. Aim for at least two strength training sessions per week.

Prioritise Protein: Ensure your diet includes adequate protein to support muscle maintenance and boost thermogenesis.

Regular Exercise: Consistent aerobic and resistance exercise can mitigate the decline in metabolic rate and help manage weight.

Weight gain after 35 doesn’t result from your metabolism slowing down significantly. Instead, it’s more about lifestyle changes that reduce your overall activity levels. By staying active, lifting weights, and maintaining a protein-rich diet, you can keep your metabolism running efficiently and manage your weight effectively. Remember, it’s not your metabolism that’s slowing down – it’s you. So, make a conscious effort to move more and stay fit, regardless of your age.