In a world overflowing with irresistible food choices, particularly those sneaky processed, high-calorie temptations, most of us have had to wage war against the bulge at some point. Yet, there are times in life when weight gain becomes not just common but almost inevitable. Hormones, lifestyle, and age all have their say—and not always kindly.
In my clinic, I see predictable patterns in weight gain, often tied to specific life stages. By understanding these patterns, we can better navigate them and maintain control of our health and waistlines. Let’s explore the twists and turns of weight management across the years.
Weight Gain Across Our Life Stages.
Weight gain doesn’t just happen; it’s influenced by a mix of biology, behaviour, and sometimes pure bad luck. Let’s look at some culprits:
- Ageing: Ah, the joys of getting older! Metabolism naturally slows, inflammation increases, and suddenly, that second slice of cake lingers a little longer than it used to. The diet that worked in your 20s and 30s may now betray you. Without adjustments to food choices and activity levels, weight gain becomes almost inevitable. Research indicates that resting metabolic rate (RMR) decreases with age, contributing to weight gain if caloric intake isn’t adjusted. Other studies show our basal metabolic rate decreases approximately 1–2% per decade after the age of 20, contributing to weight gain if caloric intake isn’t adjusted (NIH, 2020). Inflammation, another byproduct of ageing, also plays a role, as chronic low-grade inflammation (inflammaging) is associated with metabolic dysfunction (Franceschi et al., 2018).
- Hormonal Changes: Life’s milestones—puberty, pregnancy, menopause, and andropause, all come with hormone fluctuations that can meddle with appetite, metabolism, and where your body decides to store fat. Cortisol, our not-so-friendly stress hormone, often sneaks into the mix, especially if you’re juggling poor sleep, stress, and inflammation. Elevated cortisol levels have been linked to increased visceral fat accumulation and insulin resistance (Epel et al., 2000).
- Lifestyle Factors: Sedentary behaviour, poor food choices, and stress are weight gain’s faithful companions, no matter the stage of life. Studies highlight that a combination of poor dietary choices and low physical activity is a primary driver of obesity across all ages (WHO 2024)
Unique Challenges Faced by Women During Menopause
Menopause is a hormonal rollercoaster that brings its own challenges. It’s not just about hot flushes and night sweats—it’s also about battling weight shifts that feel as unpredictable as British weather. Menopause, typically occurring between ages 45 and 55, brings significant hormonal changes, particularly a decline in oestrogen levels. Perimenopause is when the hormones begin to fluctuate, increasing and decreasing erratically, and this can start up to 10 years before actual menopause (defined as at least 2 years after your last period). Actual menopause typically starts around 50-54 years in the UK, though it can occur much earlier for some. This transition presents unique challenges:
- Increased Abdominal Fat: Dropping oestrogen levels and other hormone fluctuations cause fat to migrate to the belly, raising the risk of heart disease and type 2 diabetes. (Lovejoy et al., 2008).
- Decreased Muscle Mass: There is a saying about use it or lose it and that is so true of muscle. Losing lean body mass during menopause can lower basal metabolic rate, making weight gain more likely. This is often made worse by low testosterone levels, low levels of protein in the diet, and poor muscle building due to inactivity or focusing on the wrong type of exercise. Sarcopenia (age-related muscle loss) accelerates during menopause, lowering basal metabolic rate. This is compounded by inactivity and inadequate protein intake (Wall et al., 2013).
- Metabolic Changes: Menopause can lead to adverse changes in blood sugar and lipid profiles, increasing the risk of metabolic syndrome. As we move into perimenopause and menopause, we become more insulin-resistant. Diets low in calories and fat may not work as well as they did in earlier years. Research supports the benefits of higher-protein, lower-carbohydrate diets in improving insulin sensitivity (Pasiakos et al., 2015).
- Dysregulated Cortisol: Poor sleep and stress can wreak havoc on your waistline, causing inflammation and the dreaded middle-age spread. (Chrousos, 2000).
Unique Challenges Faced by Men
Men face their own battles, especially as testosterone levels take a nosedive over time, sometimes referred to as andropause or late-onset hypogonadism. Challenges include:
- Increased Body Fat: Lower testosterone levels can lead to increased body fat and reduced muscle mass, which can contribute to weight gain. (Kelly & Jones, 2013).
- Decreased Energy Levels: Hormonal changes may reduce energy and motivation, leading to decreased physical activity and reduced metabolic rate (Zhao et al., 2018).
- Metabolic Syndrome Risk: Aging men are at an increased risk of metabolic syndrome, which is characterised by a cluster of conditions, including increased blood pressure, high blood sugar, abnormal cholesterol levels and that stubborn spare tyre around the waist. (Grundy, 2008).
Other Life Stages Impacting Weight
- Adolescence: Hormonal surges during puberty influence appetite and fat distribution. Add peer pressure, body image concerns, and screen time, and you’ve got a perfect storm for unhealthy habits.
- Pregnancy and Postpartum: Weight gain during pregnancy is natural, but postpartum weight retention can be challenging due to hormonal shifts, lifestyle changes, and caregiving responsibilities.
- Aging (Senior Years): In later life, decreased physical activity, loss of muscle mass, and changes in metabolism can lead to weight gain or unintentional weight loss, both of which have health implications.
Practical Strategies for Weight Management Across Life Stages
For Women During Menopause:
As we have stated above, menopause marks a major hormonal transition that significantly affects metabolism, fat distribution, and overall weight. Weight management isn’t about perfection—it’s about making consistent, sustainable choices. Adopting a rounded approach incorporating lifestyle interventions will help address root causes such as insulin resistance, leptin resistance, and chronic inflammation.
- Prioritise Protein Intake: Protein isn’t just for bodybuilders—it’s a game-changer for preserving muscle, boosting metabolism, and balancing blood sugar. It also aids in improving our testosterone levels, which can often contribute to menopausal symptoms. Most of us overestimate the amount of protein we consume. The best sources are from animal sources such as lean meats, eggs, fish and dairy. Aim for at least 0.75g to 1.5g of protein per kg of body weight. Studies recommend 1.2–1.6g of protein per kg of body weight for older adults to counteract sarcopenia (Bauer et al., 2013).
- Include Phytoestrogens: Phytoestrogens can help alleviate and support menopausal symptoms (Messina, 2014). They are found in foods such as soy, flaxseeds, legumes, and chickpeas. Far better sources are herbs prescribed by your healthcare practitioner, and prescriptions can vary depending on your symptoms.
- Remove Hormone Disruptors: While supporting our hormones, we should remove any hormone-disrupting products from our lives where we can. Hormone disruptors, or endocrine-disrupting chemicals (EDCs), interfere with the body’s hormonal systems, contributing to weight gain, an increased risk of hormone-sensitive cancers, worsened menopausal symptoms, and more. We also need to support the gut, which helps to remove EDCs from our bodies.
- Limit Processed Foods: Processed foods contribute to inflammation, insulin resistance, and leptin resistance, which impair the body’s ability to regulate hunger and metabolism. Opt for a clean diet, free from processed foods, inflammatory oils, sugars and unhealthy fats. Prioritise a whole-food diet rich in anti-inflammatory foods (berries, leafy greens, fatty fish). Replace refined carbs with complex carbohydrates like quinoa and sweet potatoes to stabilise blood sugar.
- Strength Training: Loss of muscle accelerates during menopause, and strength training helps counteract this. It can also help boost your metabolism as well as support testosterone production. Strength training also reduces insulin resistance, improves bone density, and supports mitochondrial health. A study found that menopausal women engaging in regular resistance training significantly reduced visceral fat compared to those who didn’t (Villareal et al., 2011). Work with your personal trainer to build a programme of strength training. If working out at home, focus on 2-3 sessions of muscle building, targeting major muscle groups.
- Aerobic Exercises: Cardiovascular exercise improves metabolic flexibility, burns visceral fat, and supports heart health, which is particularly important post-menopause. Combine moderate-intensity aerobic exercises (walking, cycling) with short high-intensity interval training (HIIT) sessions.
- Stress Management: Chronic stress elevates cortisol, which promotes abdominal fat storage and worsens insulin resistance. Practices like yoga, deep breathing exercises and meditation help manage stress, which may influence weight gain. Your health practitioner can also look into your cortisol in more detail to help regulate your HPA axis using herbal and nutritional support. Mindfulness-based interventions and yoga have been proven to reduce cortisol levels and improve weight control (Pascoe et al., 2017).
- Prioritise Sleep: Poor sleep quality is associated with higher BMI and increased appetite-regulating hormones (Taheri et al., 2004). It disrupts cortisol, insulin, ghrelin and leptin levels, increasing inflammation, stress, hunger and cravings.
For Men:
- Balanced Diet: Emphasize whole foods, lean proteins, and healthy fats. Prioritise omega-3 fatty acids (from wild-caught salmon, walnuts, and chia seeds) to reduce inflammation. Include cruciferous vegetables (broccoli and cauliflower) to support liver detoxification of excess oestrogen. Balance macronutrients to stabilise blood sugar and avoid insulin resistance.
- Monitor Caloric Intake: As men age, caloric needs decrease. Overeating, especially refined carbs and sugars, can worsen insulin resistance. Implement time-restricted eating or intermittent fasting to support metabolic health. Adjust portions to match decreased metabolic needs.
- Resistance Training: Resistance training isn’t just about looking good—it’s about keeping testosterone levels healthy and staying strong. It can help improve insulin sensitivity, enhance testosterone production, and preserve lean muscle. Compound exercises like squats and deadlifts are particularly effective (Hackney, 2001).
- Cardiovascular Exercise: Combine steady-state cardio with interval training to improve mitochondrial health and metabolic flexibility. Functional tools, such as wearable devices, can help monitor heart rate and optimise workouts.
- Monitor Hormone Levels: Testosterone declines with age, increasing fat deposition and reducing energy. Regular screening for testosterone and addressing deficiencies through lifestyle or medical intervention can reduce risks of weight gain and metabolic syndrome (Saad et al., 2011).
- Screen for Metabolic Conditions: Early detection of issues like diabetes or hypertension. Regular checks for prediabetes, hypertension, and dyslipidaemia are essential. Address early signs of metabolic syndrome with lifestyle and dietary changes.
- Adopt Intermittent Fasting: Emerging research supports intermittent fasting as a way to improve metabolic flexibility and reduce men's insulin resistance (Patterson et al., 2017).
During Other Life Stages:
Adolescence:
Promote Healthy Eating Habits: Focus on teaching healthy habits early, from cooking skills to physical activities that are fun and engaging. Teach the importance of nutrient-dense foods and reduce exposure to processed snacks and sugary drinks. Support gut health with probiotics and prebiotics, as poor gut health can predispose adolescents to obesity.
Physical Activity: Encourage diverse activities to develop fitness and reduce screen time.
Pregnancy and Postpartum:
- Nutritional Guidance: During pregnancy, ensure sufficient protein, omega-3 fatty acids, and micronutrients like iron and folate. Address gestational diabetes risks with a low-glycemic diet and regular activity. Consult with healthcare providers about appropriate weight gain during pregnancy.
- Postpartum Exercise: Focus on pelvic floor exercises and low-impact activities to rebuild core strength. Address sleep deprivation with restorative practices. After birth, a gradual return to physical activity should be introduced as advised by a healthcare professional.
Senior Years:
- Nutrient-Dense Diet: Focus on foods rich in essential nutrients to combat decreased appetite.
- Low-Impact Exercises: Activities like walking or swimming to maintain mobility and weight.
Weight management is a lifelong journey—think of it as a marathon, not a sprint. Each life stage presents unique challenges, but with the right strategies, you can maintain a healthy weight and, more importantly, a healthy relationship with your body. If you feel stuck, reach out to a healthcare professional for personalised advice. And remember—progress is progress, no matter how small. Let’s keep moving forward, one step, one meal, and one good decision at a time.
Research Links:
Ageing
Understanding Basal Metabolic Rate (BMR)
The Role of Inflammaging in Metabolic Dysfunction
Does Your Metabolism Slow Down With Age?
Why Your Metabolism Slows Down With Age
Hormonal Changes
Stress May Cause Excess Abdominal Fat In Otherwise Slender Women, Study Conducted At Yale Shows
Poor dietary choice – weight gain.
Protein diets
How dietary amino acids and high protein diets influence insulin secretion
High-Protein Diets for Treatment of Type 2 Diabetes Mellitus: A Systematic Review
Cortisol and Weight Gain
Cortisol: The Stress Hormone and Its Role in Weight Gain
Cortisol and Weight Gain: Understanding the Connection
Hormonal Changes and Fat Distribution
Increased visceral fat and decreased energy expenditure during the menopausal transition
Impact of Oestrogen on Fat Distribution
Menopause and Muscle Mass
The Impact of Menopause on Muscle Mass and Sarcopenia
Insulin Resistance and Diet
The Role of Diet in Insulin Sensitivity
Mindfulness and Cortisol Regulation
The Effects of Mindfulness on Cortisol Levels
Sleep and Weight Regulation
Poor Sleep and Its Impact on BMI
Testosterone and Body Composition in Men
The Role of Testosterone in Fat and Muscle Regulation
Intermittent Fasting and Metabolic Flexibility
Intermittent Fasting: Benefits for Metabolic Health
Additional Supporting Resources
By Sarah Flower, Nutritionist.
