“3 Tips to Curb Stubborn Belly Fat in Midlife” By Sarah Gray, Registered Pharmacist and Nutritionist

Credit: Sarah Gray, https://thenutritionpharmacist.com/

What is the fastest and easiest way to lose some extra kilos? Million dollar question right? Just like all things in life, as humans we chase the quick fix. We don’t want to have to slog it out the old fashioned way. So, when it comes to weight loss, this is an area always rife with new miracle solutions to help shed those extra kilos. And when it comes to weight loss as we get older, for us women, there are added challenges that are somewhat out of our control. When it comes to hormonal and age related weight changes, there may be some things you can do to help. But first, let’s unpack a little more about what is happening in your body at this stage of life.

What impacts weight in a woman’s midlife?
As women head into their midlife (around mid 30’s and beyond) there are some key changes in the body that result in a raft of new symptoms from head to toe. One major change is a decrease in the level of the hormone oestrogen, which triggers a change in the body to store fat more around the waist and belly area (known as visceral fat). At the same time, it is a natural progression to lose muscle mass with age. This can have a significant impact on metabolism — which is essentially the amount of energy the body burns at any given time). Further to this, a disturbed sleep pattern in midlife may also contribute to weight gain. Sleep can be impacted due to symptoms such as night sweats and other hormonal changes such as a decrease in the levels of melatonin (sleep hormone) and a natural increase in cortisol (stress hormone).

So, what can be done about it?
Without trying to be the bearer of bad news, there is no quick or simple way to fix this. But there are some dietary and lifestyle changes that may help support your body in this new phase of life, helping with things such as stubborn belly fat as well as other symptoms you may experience in midlife (such as hot flushes, brain fog and mood swings).

If you’re in your midlife and your newfound belly fat is ailing you, you can try some tactics to help. But before you embark on a new miracle diet or rigid exercise plan, first remember to be kind to yourself. Your weight alone is not an indication of how healthy or unhealthy you are. A little midline weight gain as you enter midlife is not the worst thing in the world. If you are still keen to budge some kilos, your best bet is to book an appointment with a qualified nutrition professional, who will guide you on a personalised journey. The tips in this article may be useful additions to your day to support your body from the inside in your midlife era.

Tip 1 — Prioritise Protein
Increasing protein intake is a great strategy for women in midlife. Not only does protein keep you feeling more satisfied after meals (as it increases feelings of fullness), including sufficient protein in your midlife helps support muscle growth to help somewhat combat age related muscle loss. Protein also helps balance blood sugar levels playing a role to prevent energy crashes and cravings throughout the day. Research shows that consuming 1–1.2 g of protein per kilo of body weight per day is ideal for midlife and helps with weight control. Starting the day with a high protein breakfast is ideal, followed by protein included at each meal throughout the day.

Tip 2 — Add Some Phytoestrogens to Your Diet
Phytoestrogens, found in plant foods, have a similar structure and properties to oestrogen. Including these in your diet may play a role in supporting some of the oestrogen losses that happen in a woman’s midlife, helping combat hormonal symptoms and weight changes. Foods rich in phytoestrogens include soy, edamame, flaxseeds and tofu. However, in some women who have had previous cancers, or other risk factors, these are not a good option — always consult with your doctor first.

Tip 3 — Get Some More Shut Eye with Melatonin
With sleep disturbances playing a role in midlife weight gain (and because good quality sleep is so vital for overall health) this tip is a beauty. Speak to your doctor about general sleep hygiene tactics. But, if you’re looking to promote your body’s production of the sleepy hormone called serotonin, you can add specific foods and drinks to your day.

Tart cherry juice is a melatonin rich food — but it can be high in sugar.

A glass of cow’s milk (sorry, plant based milks do not have the same effect)

A handful of pistachios and/or cashews.

In a nutshell
A woman’s midlife comes with new symptoms and body changes that can be overwhelming at times. Midline weight gain is a common concern as there may be a visible change in fat distribution across the body. These three tips are some ways to support your body in this phase of life and may help with weight control. In all cases, make sure you speak to a health professional, who can guide you on your very unique healthy journey.

References:
Womens Health Rep (New Rochelle). 2022 Jun 13;3(1):573–581. doi: 10.1089/whr.2021.0119
https://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/menopause-weight-gain/art-20046058
Menopause 31(8):p 724–733, August 2024. | DOI: 10.1097/
https://obgyn.onlinelibrary.wiley.com/doi/10.1111/1471-0528.17290?af=R
Nutrients. 2023 Dec 21;16(1):27. doi: 10.3390/nu16010027
https://www.menopausecentre.com.au/phytoestrogens

Meet Our Contributor — Sarah Gray
Sarah is one of Australia’s only dual qualified health professionals in the fields of pharmacy and nutrition. She is a registered pharmacist and nutritionist, with a passion to help people live their healthiest and happiest lives. Through her extensive training and over 25 years of experience in the industry, Sarah has developed key tactics and methods to overcome health challenges, especially when it comes to women and hormonal health. Sarah’s philosophy is based on the multifactorial nature of health — being made up of the foods you eat, medicines or supplements you take, and how you move and look after your body and mind. Sarah is a thought leader and trusted expert in Australia with an avid social media following along with appearing on Channel 10’s ‘My market kitchen’ as well as being featured as a media spokesperson in many areas of health on radio, print & online media and podcasts.