If you’ve been blaming your expanding tummy on a ‘slowing metabolism’ as you hit middle age, it may be time to think again.
New insights from consultant bariatric surgeon Dr Matyas Fehervari at Nuffield Health reveal that our metabolic rate actually stays remarkably steady for most of our lives – so if you’re gaining weight, it’s likely your lifestyle.
“Your metabolism does not inevitably crash with age; it remains stable for decades and only begins to slow slightly after around 60,” stated Dr Fehervari, who specialises in metabolic issues.
This revelation challenges everything we thought we knew about weight gain in our 40s and 50s. So what’s really behind those extra pounds? While metabolism is one factor, there are many more to consider.
First, Dr Fehervari explained what metabolism actually means: “It refers to the chemical processes that keep our bodies functioning – from converting food into energy to repairing cells and supporting organ function.
“The metabolic rate is the amount of energy your body uses to maintain these vital processes.”
One widespread belief is that some lucky people have naturally “fast” metabolisms that let them eat anything they want, but in reality, “differences between individuals are usually modest”.
So you may have to take some more responsibility for your weight gain – particularly before you hit 60.
‘Weight regulation is shaped by a complex network of factors extending far beyond calorie burning’
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“Weight regulation is shaped by a complex network of factors extending far beyond calorie burning,” explained Dr Fehervari.
“These include diet quality, muscle mass, sleep, and physical activity, but also deeper physiological mechanisms such as changes in bile flow, adjustments in stomach function and size, nerve (vagal) signalling, and the modulation of gut hormones.”
After 60, though, it is worth noting that metabolic rate typically decreases by about 0.7 per cent per year, the doctor warned. The main culprit? Muscle loss (sarcopenia), hormonal changes, and reduced physical activity.
So, how can you improve your metabolism (especially when it takes a hit at 60)?
Several lifestyle habits can sabotage your metabolism at any age. “Muscle tissue burns more energy than fat, even at rest,” explained Dr Fehervari, highlighting why staying inactive is problematic.
“Severe calorie restriction can temporarily suppress metabolic rate,” he warned about crash diets.
As for the impact of sleep, poor shut-eye can also alter hunger and energy-regulating hormones such as leptin and ghrelin, while chronic stress (elevated cortisol) can promote fat storage and affect the body’s energy use.
While there’s no “magic pill or quick fix” for a better metabolism, addressing these issues can keep it healthy.
‘Combine aerobic activity like brisk walking or cycling with resistance training to maintain muscle’
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GETTYThe doctor advised: “Combine aerobic activity like brisk walking or cycling with resistance training to maintain muscle.
“Eat enough protein, especially in later life, to support muscle repair and prevent sarcopenia.”
Getting seven to nine hours of sleep and managing stress through “mindful activities and social connections” also helps maintain metabolic health.
Dr Fehervari concluded by emphasising that the slight dip in your metabolism after 60 is only minimally down to age – the rest is on you.
“Much of that change is due to muscle loss and lifestyle. By staying active, eating well, and maintaining strength, most people can keep their metabolism healthy well into later life.”
How to lose weight
The NHS provides comprehensive guidance on how to lose weight safely.
- Exercise for 150 minutes a week – you can break this up into shorter sessions
- Aim to get your five-a-day
- Aim to lose 1 to 2lbs, or 0.5 to 1kg, a week
- Read food labels – products with green colour coding are typically healthier than amber and red
- Swap sugary drinks for water
- Cut down on food that’s high in sugar and fat
- Share your weight loss plan with someone you trust – they can help motivate you on your journey
