While Canadians are living longer than ever before, age-related weight gain is something many people struggle with – especially if you’re a woman over 50. But even though you’ve heard that a sluggish metabolism is the culprit, registered dietitian Andy DeSantis says the real causes are more complex—but even more solvable.
“A slow metabolism is an easy explanation that has been around for a while,” says de Santis. “But the reality is that it only reflects a small aspect of what’s really going on.”
This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis or treatment. Consult a qualified medical professional before engaging in any physical activity, or making any changes to your diet, medication or lifestyle.
From hormonal changes to lifestyle changes, below, we’ve covered the main reasons you gain weight — or struggle to lose weight — in your 40s and beyond — and 6 expert-approved strategies to combat weight gain if you’re looking to improve your health in 2026.
The Real Reasons for Over 40 Weight Gain
Gaining weight after 40 isn’t about willpower or laziness. As we age, many factors combine to make weight maintenance more challenging. Here’s what’s really going on:
1. Your schedule is your worst enemy
As responsibilities pile up and free time dwindles, maintaining healthy routines becomes increasingly challenging for busy Canadians. “As we get older, what usually happens is more responsibilities and less free time,” explains De Santis.
Our bodies aren’t able to do what they used to, so most people can’t expend the same amount of energy at 50 as they could at 20, he adds.
As we age, it becomes increasingly difficult to maintain healthy routines, thanks to the myriad of responsibilities. (Photo via Getty Images)
2. Bad choices have been compounded for decades
Those skipped workouts and fast-food dinners don’t exist in isolation; They connect. “If you have someone who hasn’t made a strong choice for a period of more than 20 or 30 years, there will be a tipping point where it starts to compound,” De Santis says.
This, he says, is why many Canadians experience dramatic changes in their 40s and 50s, even without changing lifestyles.
3. Your metabolism is not the villain – But there is muscle loss
This is where metabolism really matters: As we age, we lose muscle mass, and muscle tissue burns more calories than fat.
“Most people lose a little bit of muscle mass over time; they gain more body fat, so they expend a little less energy than they used to,” notes de Santis.
The decline isn’t dramatic, but it does mean there’s less room for error in your diet and exercise habits.
De Santis says many people experience muscle loss over time. (Photo via Getty Images)
4. Menopause rewrites the rules
For Canadian women navigating menopause, dramatic drops in estrogen affect everything from muscle building to fat storage. “Estrogen certainly plays a role in muscle protein synthesis and muscle formation at the cellular level,” explains de Santis.
The result is that women need to work harder to maintain the same muscles and body composition they had before menopause.
6 Expert-Approved Ways to Avoid Age-Related Weight Gain
Good news? Fighting age-related weight gain doesn’t require expensive supplements or trendy diet programs. These six evidence-based strategies focus on simple changes that deliver real results.
1. Load up on protein at every meal
“Despite all the talk about getting enough protein, it’s amazing the number of people I work with who don’t get enough protein,” says de Santis. Focus on diverse, affordable sources like eggs, canned fish, beans and Greek yogurt. For menopausal women, soy products offer additional hormone-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
De Santis says if he could give Canadians just one piece of dietary advice, it would be this: eat more beans.
“One cup of beans has 15 grams of protein and 15 grams of fiber, and that’s nothing else,” he explains. They are budget-friendly, filling and help stabilize blood sugar levels that become more problematic with age.
3. Start lifting weights (yes, even now)
Resistance training is non-negotiable for maintaining muscle mass as you age. If you’re starting in your 40s or 50s, focus on compound movements that work multiple muscle groups. Many Canadian community centers offer affordable programs designed specifically for adults in their 40s, 50s and older.
Weight and resistance training is important when it comes to maintaining muscle mass, and preventing osteoporosis. (Photo via Getty Images)
4. Make canned protein your go-to
Canned fish, such as salmon and sardines, provide maximum nutrition at minimum cost. “You can fry canned fish with canned beans, season it well, and for five dollars and five minutes, you’ve got a complete meal,” De Santis suggests. This type of food provides protein, vitamin D, calcium and omega-3 fatty acids, all of which are essential for healthy aging.
5. Stop cutting out entire food groups
“I think people can be too restrictive. They think that a lot of foods are completely off limits when you get older,” says De Santis. Instead of looking for oversimplified solutions, realize 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 healthy on a budget. (Photo via Getty Images)
6. Get professional help when you need it
“The biggest mistake is looking for customized professional guidance,” says De Santis. “Especially someone in their 40s, 50s, 60s, the stakes are high.” Many provinces and employers now cover dietician or nutritionist services – so it’s worth checking whether you have any of these benefits available.
That’s when you’ll actually see results
Wondering how long it will take to see changes? De Santis suggests thinking in terms of a three-month benchmark. “Many times we look at studies for nutrition and resistance training, and we see positive, measurable results in the sweet spot of three to four months,” he explains.
But remember that building healthy habits is a marathon, not a sprint. “People overestimate how much they can do in one year, but underestimate how much they can do in five,” adds de Santis.
Takeaway
As the body changes with age, weight gain is not inevitable. The key is to understand what’s really going on and take action. With targeted strategies like adequate protein intake and strength training, you can maintain your health and vitality well into your golden years.
The key is to start where you are and be consistent rather than perfect. Your future self will thank you.
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