For years, people have blamed their expanding waistlines on a slowing metabolism as they hit middle age, but recent scientific findings have shattered this belief.
A groundbreaking study from July 2022 involving more than 6,000 people worldwide found that our metabolism actually stays remarkably steady from our 20s right through to our 60s.
“The amount of calories you burn per day from age 20 to 60 remains about the same,” explained Herman Pontzer at Duke University in North Carolina.
“We’ve shown that you have much less control over metabolism than we thought.”
This discovery means the real culprits behind middle-aged weight gain lie elsewhere.
Many women experience stubborn belly fat during menopause
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So if metabolism isn’t to blame, what can we do about stubborn belly fat? Exercise physiologist Dr Milica McDowell has some clear advice.
“Diet and exercise are always a couple! You have to pull both levers to get the best results; there’s no shortcut to losing fat if you aren’t eating mindfully,” she told GB News.
She warned that even brilliant gym habits won’t help if your eating is off track.
“Nutrition almost becomes more important than exercise in some cases, because you can have great exercise habits, and terrible eating habits will make your efforts in the gym futile.”
The expert stresses that getting your nutrition right will prevent you from sliding backwards, even if your gym routine isn’t perfect.
When it comes to specific dietary strategies, Dr McDowell recommends several approaches that can help target belly fat.
“Diets that are higher in protein, lower in carbs or are more veggie-centric can help you burn more fat,” she explained.
Cutting back carbohydrates to sensible levels encourages your body to use fat as its main fuel source. She also points to intermittent fasting as another effective method.
“Diets that involve intermittent fasting can also prompt your body to burn fat, as when you employ this method, you are going into a carbohydrate deficit, and so fat becomes the preferred fuel.”
These approaches work by shifting how your body processes energy.
It’s worth noting that making dietary changes isn’t something to tackle alone, particularly during life stages when hormones are shifting.
“Fiddling with your diet, especially during turbulent hormonal times like menopause, should be guided by a licensed professional,” Dr McDowell advised.
Dr McDowell recommends a diet rich in protein to help burn belly fat
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She suggested working with qualified experts who can tailor approaches to individual needs.
Getting your GP involved can make the process even more focused and effective, as they can help ensure any dietary changes work well with your overall health picture.
While that middle-age spread isn’t down to a sluggish metabolism, combining smart eating with regular exercise – and getting proper guidance – can help you tackle it successfully.