Weight gain mid 30s, new exercises please?

[Raver84]

Morning
I'm 36 and have noticed I've put on around half a stone and can notice it round the tops of my legs and lower tummy. I've not decreased any exercise. I'm not sure why this has happened in the last 6 months or so, is it age related?
I walk around 20k per week with dogs.
Run 15k to 20k per week
3 x 30 mins weights per week
Always do at least 10000 steps per day.

Is this general body shape change or is there better exercise I can do to get back to my normal weight and size? I can't stop the dog walking.... and I enjoy the running but could replace the weights with something more effective.

I wonder if it's partly down to shift working and eating at 11pm, only a sandwich but I wonder if eating so late is playing a part.

Advise most welcome!

Should add I'm not especially unhappy with my weight but preferred how I was before...

Your metabolism slows as you age. You need to eat a bit less. It's shit.

I can't imagine how you could put on weight with all that activity...... (unless you are overeating.)
A quick Google shows there is a link between shift work and weight gain. Most weight gain can be down to behaviour- many people eat more, eat badly and exercise less when doing night shifts. But, interestingly, there are also physiological reasons- going against your natural circadian rhythm can adversely effect other body processes, including slowing down metabolism. Maybe by only 50-60 calories per day but that could build over time into small weight gain.

I think the weight training is actually more important as the metabolism starts to slow down, muscle burns more calories than fat. Plus women are at a higher risk of developing osteoporosis as we age and strength training can increase bone density and reduce the risk of osteoporosis.

And of course, check what you're eating!

Still eating the same amount as I always have I think eating late may be paying a part. I'm going to try and eat less but still keep got my energy levels up. I do find my late night meal is often carb based sandwich or toast because I'm so so hungry and tired I'm sure that doesn't help.

I would definitely cut out eating after your evening meal.

But yep when you get to mid 30s onwards it all goes a bit crap and the weight suddenly creeps on especially around your stomach. Do have your bloods checked for things like hypothyroidism as well though and low oestrogen as these can make weight creep up too.

I would replace most of the running with HIIT sessions. Much more effective for fat burning.

If you have net changed your exercise pattern, then it is unrelated to your weight gain, and I suggest you re-post in 'weight loss chat' (or indeed any of the weight topics) for that aspect.

Your amount of exercise looks fine - regular, frequent and including both cardio and strength.