Healthy Habits to Avoid Weight Gain in Midlife

minute/s remaining

Imagine you’re sailing the vast ocean of midlife. The winds of change … menopause … are pushing your ship slightly off course, leading to weight gain. You’re not alone in this expedition. A Harvard study shows that an average woman in her midlife gains about a pound a year.

Ouch! But that’s the average woman. Not YOU!

Think of this as an opportunity to chart a new course … healthier habits. By adjusting your sails …  adopting a balanced diet, incorporating regular exercise, ensuring adequate sleep, and limiting alcohol …  you can navigate through these turbulent waters with ease.

But what adjustments will actually produce the desired results? Stay with me as we plot this route together, guiding you towards a healthier, more vibrant you.

Dr. Gala’s Quick Take

To avoid weight gain in midlife, adopt healthy habits like regular exercise and balanced eating. These practices help maintain metabolism and manage stress, key factors in midlife weight control.

Understanding Midlife Weight Gain

measuring body to determine waistline and manage weight gain

Let’s unravel the mystery of midlife weight gain together, understanding that it’s often due to factors like reduced physical activity, declining muscle mass, and significant hormonal changes during menopause. These changes are normal, but that doesn’t mean you’re powerless against them.

You’re in the driver’s seat when it comes to your health. You can make choices that help you avoid weight gain and embrace healthier habits. Consider your diet. Are you fueling your body with nutrient-rich foods that support your changing physiology? Regular physical activity is also crucial. Remember, it’s not just about the calories burned. Exercise helps maintain muscle mass … boosting your metabolism.

Sleep shouldn’t be neglected either. It plays a critical role in regulating hormones that control appetite. And when it comes to alcohol, moderation is key. It can add unnecessary calories and disrupt sleep, leading to potential weight gain.

Understanding midlife weight gain is the first step to combating it. By making these conscious choices and focusing on overall health, you’re not just avoiding weight gain, you’re embracing a lifestyle that will support your well-being through midlife and beyond. You have the power to shape your health journey.

Manage Stress

Stress Management Level Detector

In the swirling storm of midlife, managing stress effectively becomes your secret weapon against weight gain. When experiencing hormonal changes, it’s easy to overlook the power you hold.

Stress, when left unchecked, can play havoc with your health. It’s a sneaky, silent contributor to weight gain, linked to fat accumulation around your midriff. But you have the power to tackle it head-on. A healthy habit like regular mindful meditation, even for just ten minutes a day, can significantly reduce your stress levels and lower cortisol production.

Sleep, another often minimized key to health and longevity, is also crucial in managing stress. Prioritizing a full seven hours of sleep each night can work wonders in preventing weight gain … even curbing your appetite.

Embrace these healthy habits, manage stress, and prevent weight gain in midlife. You’ve got this!

Adopt a Positive Mindset

manage your stress and adopt a positive mindset

Shifting your perspective can be a game-changer in your journey to prevent weight gain in midlife, so it’s essential to adopt a positive mindset. That’s why it’s the first priority in my MOLT Method™ Program. M is for Mindset.

Mindset is more than seeing the glass as half full. It’s about cultivating an outlook that strengthens your resolve, fuels your motivation, and keeps you resilient in the face of challenges.

Remember, you’re not just adopting healthy habits to avoid weight gain. You’re transforming your life for the better. Celebrate every small victory. Each step you take brings you closer to your goals.

Be kind to yourself. Progress isn’t a straight line. There will be ups and downs, but don’t let that discourage you.

Embrace a growth mindset. See challenges as opportunities to learn and improve. Surround yourself with people who uplift and encourage you.

In the “Artist’s Way,” Julia Cameron calls these people ‘believing mirrors.’ Their positivity will reinforce your own.

Practice mindfulness and gratitude. These habits can foster positivity and reduce stress. You will be surprised how easily you manage your weight in midlife when you feel supported.

Your mindset can make or break your journey. Adopt a positive one, and you’ll wield the power to overcome any obstacle and achieve your goals.

Clean Up Your Diet

Terminate dairy products  to avoid weight gain.

Having a positive mindset on your journey to better health is crucial, and equally important is the decision to overhaul your dietary habits for effective weight management in midlife.

Cleaning up your diet can seem daunting, but it’s just about making smart, sustainable changes that promote healthy habits and help to avoid weight gain.

Start by prioritizing whole foods over processed ones. You’ll be amazed at how much better you feel when your body gets the nutrients it needs from fruits, vegetables, whole grains, legumes, nuts, and seeds. Select lean proteins like chicken, fish, and legumes to support your muscle mass and manage your weight.

As you move through midlife, your metabolism slows down. It’s essential to focus on consuming protein at every meal. This will naturally manage your calorie intake. It’s not about deprivation, but about making conscious choices that nourish your body.

Consider adopting a Mediterranean-style diet focusing on natural, unprocessed foods for overall health. It’s a lifestyle change that will empower you to take control of your health and avoid weight gain.

Harness the Power of Protein

Eat protein to help maintain muscle mass and boost metabolism.

Let’s unlock the potential of protein, your ally in maintaining muscle mass and boosting metabolism during midlife. You’ve hit that stage of life where weight gain seems inevitable, but with the power of protein, you can fight back.

High-quality protein-rich foods like grass-fed beef, turkey, chicken and eggs aren’t just delicious; they’re your secret weapon. Consuming these within two hours of waking up jumpstarts your metabolism, setting you up for a day of energy and focus. And don’t think you’re too old for muscle building – in fact, you need 10% more protein now than in your younger years.

Here’s the kicker – foods rich in protein give your metabolism a bigger boost than fats and carbs. That means you’re burning more calories by just making smarter food choices.

Limit Stimulant Use

Limit caffeine stimulants to control your weight

While harnessing the power of protein is a key strategy, it’s equally important to be mindful of your stimulant use, particularly as it can impact weight management and overall health in your midlife years. You mightn’t realize that everyday items, such as energy drinks, coffee, and even certain foods and medications, contain hidden stimulants that can contribute to weight gain.

By limiting stimulant use, you’re taking a proactive step towards healthier living. You’re not just helping to control your weight, but also boosting your overall wellbeing. Instead of relying on artificial pick-me-ups, focus on natural energy sources. Regular exercise, balanced nutrition, and enough sleep can be far more beneficial for your body and mind.

Don’t be afraid to seek advice if you’re concerned about stimulant use affecting your weight or health. A healthcare provider can offer professional guidance and suggest alternative strategies.

The Significance of Quality Sleep

Regular sleep help maintain a healthy lifestyle.

In the journey of maintaining a healthy weight during midlife, never underestimate the power of a good night’s sleep. Quality sleep is associated with numerous health benefits, including weight management. As part of your healthy habits, prioritizing sleep can help you avoid weight gain during this stage of life.

Why is sleep so crucial?

When you’re sleep-deprived, your body’s balance of hormones that control hunger and satiety gets thrown off. You’re likely to feel hungrier and less satisfied after eating, which can lead to overeating and weight gain.

Quality sleep, on the other hand, helps your body function at its best. It allows your body to repair and rejuvenate, keeping your metabolism firing on all cylinders. This can help you maintain, or even lose, weight during midlife.

Importance of Regular Exercise

exercise regularly to avoid midlife weight gain

Regular exercise can offset midlife weight gain. It’s not just a healthy habit. It’s your secret weapon and your ally in this fight.

The importance of regular exercise can’t be overstated. It helps maintain muscle mass, which naturally declines as you age, contributing to weight gain.

Aim for at least 20-30 minutes of aerobic exercise most days. This can be anything that gets your heart pounding – a brisk walk, a dance class, or a bike ride. It’s not only about burning calories; it’s about keeping your heart healthy and your energy levels high.

Don’t forget strength training. Incorporate it into your routine 2-3 times a week. It’s crucial for preserving muscle mass and keeping your metabolism humming.

If your current routine isn’t yielding results, don’t be afraid to shake things up. Try a new fitness challenge.

Get Stronger

exercise and eat healthy foods to adapt healthy habits to avoid weight gain

Every single ounce of strength you build counters midlife weight gain. So grab those weights and start resistance training at least 2-3 times a week. Strength training isn’t just about looking good … it’s about feeling good, being healthier, and fighting off weight gain. Keeping your muscles strong will improve your body confidence and maintain high spirits.

You’re not just lifting weights; you’re lifting yourself to a healthier, stronger version of you. You’re embracing physical activity at moderate intensity … enough to sweat but not to burn out. With each lift, each push, each pull, you’re building muscle mass and making your body work more efficiently.

Don’t be discouraged if it seems tough at first. Remember, every rep counts. You’re stronger than you think, and with each training session, you’re proving it to yourself.

Monitor Your Weight and Body Fat

Keep on track with your weight and body to avoid gaining weight

Keeping track of your weight and body fat isn’t just about numbers on a scale; it’s a powerful tool in your journey towards a healthier, stronger you. It’s about taking charge, understanding your body, and making the necessary adjustments to maintain a healthy body weight.

Monitoring your weight and body fat helps to keep you accountable. It’s not about perfection, but awareness and action. Use scales, body fat monitors, and waist measurements to get a comprehensive picture of your body composition. Don’t be alarmed by fluctuations. They’re normal and part of the process.

Pay attention to changes, especially around the waistline. Aesthetics are important but we’re focused on health. Excess body fat can increase the risk of chronic diseases. So, it’s crucial to aim for a balance of muscle mass and body fat, supporting your overall health and metabolism in midlife. Maintain body fat under 30 percent.

It’s your body, your life, your health. Take control. Show your strength. 

Be bold, be brave, be powerful in your pursuit of health. Remember, you’re not just surviving midlife, you’re thriving.

Key Takeaways

  • Reduced physical activity and declining muscle mass contribute to midlife weight gain.
  • Significant hormonal changes during menopause can lead to weight gain.
  • Adopting a balanced diet and regular exercise can help prevent weight gain in midlife.
  • Managing stress, getting sufficient sleep, and adopting a positive mindset are important for weight control in midlife.


Embrace this new chapter in your life with strength and positivity. Remember, it’s never too late to adopt better habits.

A balanced diet, regular exercise, quality sleep, and a positive mindset can work wonders. Even small changes can make a big difference.

“If you came into my office, I’d ask you a lot of questions that would help us connect the dots … so that together we can deal with your toxic stress. Every situation is unique and you need a plan that works for you. Not a one-size-fits-all solution.

If you’re thinking you can’t come into my office, don’t worry. I’ve created a program with all of my initial recommendations to help you unravel the mystery. You can use it at home and at your convenience.

So if you’re thinking that managing chronic stress just isn’t possible … or even the answer … for you, I want to show you what you may be missing. And how you can identify the toxic stressors that are creating your symptoms with my Human Energy System Reboot. You can get started HERE.” – Dr. Gala

Related Posts:  

About the author 

Dr. Gala

Dr. Gala Gorman is a licensed Acupuncturist, Naturopath, and Author who offers practical advice and programs for women who are experiencing health issues resulting from chronic stress.

She helps women intentionally reset their human energy system. This relieves their symptoms and restores their energy so that they can reclaim their "Super Woman" status.

Dr. Gala advocates for getting to the root cause of the health issue and treating it naturally. She encourages women to be their own health advocates. In her latest book, "What's Your Kryptonite?" readers learn to become their own PCP - Primary Care Person!

She uses advanced techniques including her MOLT Method™ to initiate an intentional reset. Molting ... or resetting … are critical processes for rejuvenation, growth, and adaptation in both the natural world and for all systems ... including the human body.