6 tips to prevent weight gain

Published April 2024 | 7 min read
Expert contributors Deepti Khatri, senior health coach and clinical performance lead, HCF; Kathleen Alleaume, exercise physiologist and nutritionist; Dr Gilly Hendrie, research scientist, CSIRO
Words by Donnay Torr

Struggling with a slowing midlife metabolism? We look at some of the reasons behind age-related weight gain, plus how to maintain a healthy weight.

You may gain wisdom and experience as you get older – but you also tend to gain weight. The average adult gains about 0.5 kg to 1kg per year. This may not seem like much, but those creeping kilos can add up: two in three (67%) Australian adults are overweight or obese, and this is the second-leading risk factor for ill health and early death in Australia.

"Excess body fat can increase our risk of several health conditions, like high blood pressure, high cholesterol, type 2 diabetes, cardiovascular disease, osteoarthritis, many types of cancer and mental health issues such as depression," says Deepti Khatri, HCF senior health coach and clinical performance lead.

The physical stress caused by carrying excess weight also impacts your joints: a recently published Monash University-led study found that preventing weight gain from early adulthood could reduce knee replacements in the future by almost 30%.

Why am I gaining weight?

There are many reasons your waistline may be expanding, and they’re not all due to sneaking in an extra afternoon snack.

Biological changes

You start losing muscle mass and gaining fat mass from about the age of 30, and this drives age-related weight gain. "Fat is much less metabolically active than muscle, meaning that our metabolism slows down and our bodies don’t require the same amount of energy as when we were younger," explains Deepti. "If we’re eating the same as when we were younger and exercising less, this can lead to weight gain."

Research has also found that lipid turnover slows down as you age. Lipid turnover is the rate at which the fatty compounds in your body are stored and removed. As it slows, this also makes it harder to lose weight as we get older.

Lifestyle pressures

"Starting a family and looking after children may leave you with much less time for yourself, including exercise," says Deepti. "Work pressure may also contribute to weight gain, especially if you’re commuting long hours, sitting at a desk all day and struggling to find time to exercise."

The result? It's estimated that 75% of Australian adults aged 18 to 64 do not meet both the physical activity and muscle-strengthening components of the exercise guidelines for Australians. On average, women are less active than men, and we move less as we get older – precisely when we need to move more.

We could eat healthier, too. The CSIRO Healthy Diet Score report found that Aussies across all age and sex groups eat too much junk food, while only four out of 10 adults eat enough (three or more) types of vegies at their main meal.

Haywire hormones

Perimenopause and menopause go hand in hand with hormonal fluctuations and a decrease in oestrogen, which can lead to weight gain. "This abdominal fat is called visceral fat – the bad fat that sits around your vital organs and increases the risk of cardiovascular disease and type 2 diabetes," says Deepti.

Sleep issues

"Getting enough good-quality sleep is important, as sleep deprivation can alter the hormones that regulate our appetite, which can cause us to eat more the next day," says Deepti. This can be a challenge for women during perimenopause and menopause as the hormonal changes during this life stage can also cause poor sleep and insomnia.

We want to help you build better sleep habits and improve your overall wellbeing, so we've partnered with Sleepfit Solutions. Eligible members^* can get a free 12-month subscription to the Sleepfit app, designed to improve sleep and overall wellbeing, identify sleep issues and give you access to personalised tools.

Seasonal weight gain

Festive overindulging isn’t kind to our waistlines. A recent study from the University of South Australia found that Australians’ weight levels fluctuate weekly as well as seasonally throughout the year, spiking during festive periods such as Easter, Christmas and New Year. "This sort of weight cycling – often seen with yo-yo dieting – isn’t healthy and is associated with poor metabolic health and long-term weight gain," says Professor Carol Maher, lead researcher at the University of South Australia.

Health conditions

One in two Aussies have at least one chronic condition, many of which (such as hypothyroidism or an underactive thyroid) can interfere directly with weight loss. Other conditions, such as high blood pressure, are often treated with medications that can lead to weight gain, and conditions such as arthritis often make it painful to exercise.

How to stop weight gain

Try these six tips to prevent and manage age-related weight gain.

1. Exercise smarter

Muscle tissue burns more kilojoules at rest than fat tissue does, so maintaining or increasing lean muscle mass helps boost metabolism, says Kathleen Alleaume, exercise physiologist and nutritionist. "Regular exercise also enhances insulin sensitivity, improving our body’s ability to regulate blood sugar and reducing the risk of weight gain. It can positively influence hormones related to appetite and satiety, helping control overall kilojoule intake."

Kathleen suggests a combination of cardio and strength and resistance training exercises as you age. "Strength training helps maintain and build muscle mass while resistance exercises make muscles stronger,” she explains. “Cardio exercises [power walking, jogging, swimming, cycling] contribute to heart health, improve circulation and support weight management."

Time poor? Try adding 'exercise snacks' to your daily routine: scattering short bursts (2 to 5 minutes) of heart rate-boosting exercise throughout your day, accumulating at least 30 minutes of moderate activity daily to meet Australian activity guidelines. Don’t underestimate all the energy we burn doing everything that’s not sleeping, eating or purposeful exercise, either. A 2022 study found that adding just three to four 1-minute bursts of vigorous movement to everyday activities (power walking while doing errands, playing high-energy games with the kids) can boost overall health.

If your doctor or physiotherapist has recommended an exercise or gym program to treat a specific medical condition (like arthritis, hypertension, obesity, asthma, diabetes or osteoporosis), you may be able to claim towards the cost under your HCF cover. Ask your doctor or physio to fill in an exercise and gym benefits form and HCF will assess your eligibility.

2. Check your plate

Dr Gilly Hendrie, CSIRO research scientist and co-author of the CSIRO Healthy Diet Score report, suggests three simple changes for a healthy, balanced diet: "Reduce the amount of discretionary [junk] foods being consumed; increase healthy foods, including fruit and dairy and alternatives; and aim for variety by eating three or more different types of vegetables with your main meal." Your energy requirements may reduce as you get older, but this doesn’t mean you need fewer nutrients, says Deepti. "We need more of certain nutrients [such as calcium and vitamin D] than younger people do. Nutritional needs also differ between older men and older women. Protein is the building block for muscle, so getting enough protein is especially important as we age." And don’t forget to hydrate, she adds. “It’s easy to confuse thirst for hunger."

Need practical guidance? We’re helping eligible members save on the evidence-based CSIRO Total Wellbeing Diet. Created by Australia’s national science agency, the program combines a higher protein, low-GI eating plan with proven weight loss tools to help improve habits and create lifelong positive behaviours.

3. Go for a check-up

If you’re gaining weight despite eating a healthy diet and exercising regularly, ask your GP to check for underlying health issues. For women heading into their 40s and beyond, it pays to prepare for the hormonal rollercoaster of perimenopause and menopause. Find a women’s health professional and arm yourself with information on how to prevent menopause weight gain.

4. Manage your stress and sleep

Stress combined with eating kilojoule-dense ‘comfort’ food can create changes in the brain, driving overeating and increasing cravings. Swap junk food for going on a walk in a nearby park to tap into the proven benefits of being in nature, or try meditation or yoga. Sleep is essential for good health, helping to regulate appetite, metabolism and mood, so improve your snooze by following good sleep hygiene practices.

5. Ask for help

Having a friend to keep you accountable or help you set sustainable health goals can make all the difference. HCF member Cheryl Read found this kind of support invaluable after surviving a heart attack on her 50th birthday. In the aftermath, she joined HCF, kickstarting the process that would change her life for the better. Cheryl had tried various meal-delivery and weight-management programs before but found the Healthy Weight for Life program was the right fit for her.

"It's like a little contract because [the program] outlined that you would do a certain amount of exercise, you would put in your weight and your waistline measurement and your daily preparation," she explains. Her attitude to food, eating and exercise changed, and combined with the ongoing guidance from the Healthy Weight for Life care support team, she reached her goals.

6. Slow and steady wins the race

Remember: you’re not defined by your weight, and you do not need to punish yourself to be healthier. "Shift the focus from weight to overall wellbeing by setting non-scale goals, celebrating achievements and appreciating your body for its capabilities," says Kathleen. "Embrace a gradual journey and cultivate positive habits such as fitness goals and mindful eating. Surround yourself with positivity and seek professional guidance for a sustainable and holistic approach to a healthier life."

Get a Healthy Weight for Life

Carrying extra weight can take its toll at any stage and age. That’s why we've partnered with Prima Health Solutions, to give eligible members free access to our Healthy Weight for Life program to help you improve your quality of life. This program are available to members^{^} who want to reduce the pain in their joints, improve their mobility or prepare for hip or knee surgery.