Fortunately, there’s a lot you can do to combat midlife weight gain. Your options fall into three categories:
- Get quality sleep. Why does this matter? Consistently poor sleep leaves you exhausted, which makes it harder to be physically active. Inadequate rest may also disrupt normal levels of appetite hormones that regulate hunger and satisfaction, and drive cravings for foods high in fat and carbs.
- Move your body, every day. Not only does exercise help counter weight gain and fat accumulation, it can also improve sleep, mood, and blood sugar metabolism. Strength training is particularly important for building lean muscle mass.
- Eat nourishing foods. Eating is individual, but almost everyone can benefit from a diet rich in minimally processed plant foods, getting plenty of fiber and protein, and choosing complex carbohydrates over simple carbs. Timed eating (aka intermittent fasting) may help women at midlife as well.