At what age does middle age spread begin?

[lounellie]

Hi all, bit of a random topic but please bear with me.

If you don't have children and you keep your weight stable, at what age do most women's waists start thickening?

I am 35, no kids, same weight and size as ever, but I have been noticing a change in my waist in the last couple of years and I am trying to understand if it is a matter of fitness or just my body changing with age.

Thanks for your thoughts!

Sadly, yes it's the dreaded middle age spread. Mine started about 37.
You just have to move more and eat less now.
Just embrace your new body now ✨️ 😉

Last year for me so 38 years old. It really upsets me.
Look 6 months pregnant even if I control my food intake and walk everywhere.

Ugh!! I thought so. I am overall in really good shape, but my waist has disappeared seemingly overnight

Mid to late 40s for me
Not particularly noticeable to the casual observer but I am very much aware of it

Oh wow…this is one benefit of being fat my entire adult life and not knowing what my slim waist size is 🥲 Age 40-ish and I’m now losing weight and am approaching a healthy BMI, so whatever my waist will be I’ll be well chuffed with! Ignorance is bliss I guess 😆

I’m with you @FlannelShirt !

For me 41
Was same weight for my 30s went back to it after both babies
Now at 43 have a spare tyre an extra
9lbs and seriously need to sort myself out

I'd suggest weight training more than cardio. I went really flabby (partly due to contraception, which I changed).

I've massively toned up and whilst my stomach isn't perfect, it's 90% better. I don't lift particularly.

Middle aged spread does not need to be accepted as inevitable, mindset can change it.

Late 30s/early 40s.

Mid-late thirties here, too. I was slim, fit & toned in those days; other people wouldn't have suggested I had middle-aged spread but I saw a change happening, and it was quick.

I managed to hold it back with a lot more running (I hate it) and a Slendertone. Of course it gets you in the end anyway!

43 for me. I’ve been the same weight my whole life then was suddenly 8lb heavier living the exact same lifestyle! Can’t just rely on a fast metabolism anymore it seems!

about 27 i think 😂

Yeah 42 for me even after 2 kids at 34 and 36 it all settled back to normal by 38 then suddenly changed. I have to keep it under control by doing 16:8 that works really well for me!

At what age does middle age spread begin?

When you put more calories in than your body needs. You need less calories as you get older.

I do have children but had them young (over 10 years ago) and lost weight off my stomach immediately, I'm mid 30s now and definitely notice I put weight on my middle more now vs when I was younger when it would be more all over, it's much more on my hips especially, but tummy too.

I've recently lost 10lb with about another 5lb to go to my perfect weight and am pleased to report it is coming off my tummy, so it's not game over yet!

For women it's linked to declining estrogen levels at perimenopause which changes where we store fat from a female pattern (around the hips, healthy fat) to a more masculine pattern (around the abdomen, much more problematic fat). Abdominal fat actually produces an estrogen (estrone) so it helps to compensate for falling estrogen levels. In theory HRT should help with that though I know some women find it has no or negative effect.

Another factro is that our glucose metabolism also tends to deteriorate around the same stage which can also increase abdominal fat (basically excess glucose gets stored by the liver as abdominal fat). This is all made worse by sedentary lifestyles and muscle loss which are both really bad news health-wise. There's a bit of a vicious circle in that if you diet without doing strength work you'll almost certainly lose muscle faster than fat, meaning you have less muscle to take up glucose (muscles use a lot of energy!) and probably feel like moving less. So keep active, including weight training to resist muscle loss, and manage carb intake (don't avoid them entirely) to avoid spikes.

I am 100% determined to avoid this completely! Has anyone else managed this?

To prevent/reverse middle-age spread you need to

• watch what you eat (healthy Mediterranean diet, limit sugar, UPF, alcohol),
• and do a plank and some abs work most days.

Try these (YouTube):

• Bowflex 3-minute plank
• Caroline Girvan's Braced Core and Abs

(Me - 70 and no MAS...)

37 for me. Three years on and I’ve managed to shift a few kg but NOT FROM MY HIPS which remain lumpen and doughy as ever, making me look like the back of a double decker bus from behind. I’ve just stopped looking at my back end tbh.

I'm 40 and noticed this in the last 2 or 3 years, having always been slim especially around my waist, suddenly I had a bit of lower belly pooch that just wouldn't go, despite me eating well and working out regularly.

It seems more bloated around my period also. I've sort of come to terms with it, as I can't be arsed to diet enough to get mega abs, I just don't want it to get worse.

The good news is you can avoid or reverse it, but you have to start working out and doing weights/pilates etc
The people I know with the same shape (or even better) than they've always had do exercise
Eating well isn't enough, I am slim but flabby.

About 45. But I was always slim before and very active (job in exercise industry). If I had a desk job I’m sure it would have hit earlier.

I am a runner and I don’t think (conversely) that helps. I do heavy weights a few times a week and should do more (this is key).

You need to eat sufficient protein. You can’t spot reduce fat so it’s all very tricky!! I don’t have the answer but I know to have a flat stomach I would need to cut my body fat to a degree that I’m not prepared to do. My core is strong it’s just covered in a layer of fat these days and I’m often bloated. Despite eating well. Maybe HRT would help as I know this is related to oestrogen dropping. But I can’t have it.

Yes I have. I have tried all sorts but what works for me is:

Intermittent fasting and
Pilates and light weights for core strengthening

Started to notice it at 45, really noticeable at 48.

I’m overweight anyway but have always had a waist.
I’ve definitely noticed more upper abdominal fat gain since turning 45.