With Canadians living longer than ever before, age-related weight gain is an issue faced by many, especially women over the age of 50. But while you’ve heard that a slowed metabolism is the culprit, registered dietitian dietitian Andy DeSantis says the real cause is more complicated, but also easier to fix.
“Slowing metabolism is a simple explanation that has been around for a while,” DeSantis said. “But the reality is that it only reflects a small part of what’s actually going on.”
This article is for informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Please contact a qualified medical professional before undertaking any physical activity or making any changes in diet, medication, or lifestyle.
From hormonal changes to lifestyle changes, we’ve rounded up the 4 top reasons why you’re gaining weight or struggling to lose weight in your 40s and over, along with 6 expert-approved strategies to combat weight gain if you’re looking to improve your health in 2026.
The Real Causes of Weight Gain Over 40
Weight gain after age 40 has nothing to do with willpower or laziness. As we age, several factors come together to make maintaining weight more difficult. Here’s what’s really happening:
1. Your schedule becomes your worst enemy
As responsibilities increase and free time decreases, maintaining healthy habits becomes increasingly challenging for busy Canadians. “As you get older, typically what happens is you have more responsibilities and less free time,” DeSantis explained.
He adds that our bodies don’t work as well as they once did, so most people won’t be able to use as much energy at age 50 as they did at 20.
As we age, maintaining healthy habits becomes increasingly difficult due to the myriad of responsibilities we have to shoulder. (Photo via Getty Images)
2. Bad choices compound over decades
Those skipped workouts and fast food dinners don’t exist in isolation; They add up. “If a person doesn’t make the strongest choices possible for over 20 or 30 years, there’s a tipping point where things start to get complicated,” DeSantis said.
He said this explains why many Canadians experience dramatic changes in their 40s and 50s, even without major lifestyle shifts.
3. Your metabolism isn’t to blame — But muscle loss is
This is where metabolism really matters: As we age, we lose muscle mass, and muscle tissue burns more calories than fat.
“Over time, most people lose a little bit of muscle mass; they gain body fat, so they do use a little less energy than they did before,” DeSantis noted.
The decrease isn’t dramatic, but it means there’s less room for error in your eating and exercise habits.
DeSantis said most people experience muscle loss over time. (Photo via Getty Images)
4. Menopause rewrites the rules
For Canadian women going through menopause, a dramatic drop in estrogen can affect everything from muscle building to fat storage. “Estrogen does play a role in muscle protein synthesis and muscle formation at the cellular level,” DeSantis explains.
As a result, women need to work harder to maintain the same muscle mass and body composition as they did before menopause.
6 Expert-Approved Ways to Combat Age-Related Weight Gain
Good news? Fighting age-related weight gain doesn’t require expensive supplements or fad diet plans. These six evidence-based strategies focus on simple changes that lead to real results.
1. Supplement protein with every meal
“Despite all the talk about getting enough protein, it’s quite surprising how many people I work with who are not getting enough protein,” DeSantis said. Focus on diverse, affordable sources like eggs, canned fish, beans and Greek yogurt. For menopausal women, soy products have additional hormonal balancing benefits.
Protein, such as eggs, fish, and Greek yogurt, is key to maintaining a healthy weight. (Photo via Getty Images)
2. Embrace the power of beans
DeSantis said if he could give Canadians only one piece of dietary advice, it would be this: Eat more beans.
“One cup of beans contains 15 grams of protein and 15 grams of fiber, and nothing else has that,” he explains. They’re affordable, filling, and help stabilize blood sugar levels that get worse as we age.
3. Start lifting weights (yes, even now)
Resistance training is important for maintaining muscle mass as we age. If you’re starting in your 40s or 50s, focus on compound exercises that work multiple muscle groups. Many Canadian community centers offer affordable programs designed for adults in their 40s, 50s and older.
Weight and resistance training are important for maintaining muscle mass and preventing osteoporosis. (Photo via Getty Images)
4. Make canned protein your go-to
Canned fish like salmon and sardines provide maximum nutrition at minimum cost. “You could fry a can of fish with a can of beans, season it, and spend five dollars and five minutes and have a complete meal,” DeSantis suggested. Such meals provide protein, vitamin D, calcium and omega-3 fatty acids, all of which are essential for healthy aging.
5. Stop eliminating entire food groups
“I think people may be too restrictive. They think that as you get older, a lot of foods are completely off limits,” DeSantis said. Rather than looking for simplistic solutions, understand that nutrition is a “game of averages.” One meal or snack won’t derail your health goals.
Canned fish is a great way to eat healthily on a budget. (Photo via Getty Images)
6. Get professional help when you need it
“Perhaps the biggest mistake is not seeking customized professional guidance,” DeSantis said. “Especially for people in their 40s, 50s, 60s, the risk is greater.” Many provinces and employers now cover nutritionist or nutritionist services, so it’s worth checking to see if you can qualify for these benefits.
when you actually see the results
Wondering how long it will take to see changes? DeSantis suggested considering a three-month benchmark. “We often look at studies on nutrition and resistance training and see positive, measurable results in three to four months of peak performance,” he explains.
But remember, building healthy habits is a marathon, not a sprint. “People overestimate what they can do in a year and underestimate what they can do in five years,” DeSantis added.
takeout
While the body does change as we age, weight gain is not inevitable. The key is to understand what’s going on and take action. With targeted strategies such as adequate protein intake and strength training, you can stay healthy and active into your later years.
The key is to start where you are and be consistent, not perfect. Your future self will thank you.
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