Maintaining a Healthy Weight as Your Metabolism Changes After 35

“Once I hit 40, everything started sticking.”

I hear some version of that line all the time.

Same food.
Same (or less) movement.
Very different result on the scales and around the waist.

The reality:

• Your body does change with age.
• But “my metabolism is ruined” isn’t true.
• You still have a lot of control—you just can’t play by your 20s rules anymore.

In this blog we’ll cover:

• What actually changes with metabolism after 35
• Why weight (especially around the belly) creeps up
• The 5 big levers that make the biggest difference
• Where Livewell and Heartwise fit in if you want support

What Actually Happens to Your Metabolism as You Age?

Let’s clear up a few myths.

Myth 1: “My metabolism fell off a cliff at 40.”

What really happens:

• You usually move less (more work, more driving, more sitting).
• You slowly lose muscle if you’re not doing any strength work.
• Your sleep and stress often get worse (kids, work, life).
• Your eating habits creep towards quicker, more processed options.

All of that reduces how many calories you burn across the day and makes it easier to overeat without realising.

Myth 2: “There’s nothing I can do about it.”

You can’t stop aging, but you can:

• Hold on to (and rebuild) muscle
• Increase daily movement
• Clean up diet quality a bit
• Protect sleep and manage stress better

When those pieces move in the right direction, weight becomes far easier to control—even in your 40s, 50s and 60s.

Why Belly Fat Shows Up So Easily

As you get older, fat likes to sit more in the midsection (visceral fat around your organs), especially when:

• You’re stressed
• You sleep poorly
• Your activity is low
• Your food is highly processed and easy to overeat

This isn’t just a cosmetic issue.
Belly fat is linked to:

• Higher risk of heart disease
• Type 2 diabetes
• High blood pressure & cholesterol

The good news?
When you get your habits right, the waist is often the first place you see change.

The 5 Big Levers That Actually Matter

You don’t need perfection. You need to work the right levers consistently.

1. Muscle: Your Metabolic Engine

Muscle is active tissue. The more you have, the more energy you burn—even at rest.

As you age, if you don’t strength train, you naturally lose muscle. That means:

• Lower daily calorie burn
• Easier weight gain
• Weaker joints and bones

Your job: slow or reverse that loss.

Aim:

• 2–3 strength sessions per week

Think:

• Squats / sit-to-stands
• Step-ups
• Push-ups (wall/bench/floor)
• Rows with bands or dumbbells
• Deadlifts/hinges with appropriate weights
• Carries (farmer walks with dumbbells or shopping bags)

In Livewell, we program this for 35–55 year olds with busy lives and creaky joints.
In Heartwise, we use safer, scaled versions for 60+ and those with cardiac history.

2. Daily Movement: Burn More Without “More Gym”

You can have a great 45-minute workout and still be mostly sedentary the rest of the day.

What really moves the needle for weight is overall movement, not just “gym time”.

Targets to work toward:

• Steps: gradually build towards 7,000–10,000 per day (whatever is realistic for you)
• Break up sitting: 2–5 minute “movement snacks” every hour (walk, stretch, squats, wall push-ups)

Simple ways to add movement:

• Park further away and walk
• Take phone calls on the move
• 10-minute walk after meals
• Use stairs when possible

This:

• Increases daily calorie burn
• Helps blood sugar control
• Improves mood and stress

3. Food: Better Averages, Not Perfect Days

Most people don’t overeat wildly at one meal; they slightly overeat daily.

We fix that by improving quality and structure, not banning all your favourite foods.

Base rules:

1. Protein at each meal
   • Helps fullness, supports muscle.
   • Examples: eggs, Greek yogurt, cottage cheese, fish, poultry, lean meat, beans, lentils.
2. Half the plate veg/fruit
   • Fibre fills you up and supports blood sugar and cholesterol.
3. Mostly whole-food carbs
   • Oats, potatoes with skin, brown rice, wholegrain bread, beans.
   • Less white bread, pastries, sugary cereals.
4. Healthy fats in sensible amounts
   • Olive oil, nuts, seeds, avocado.
   • Less deep-fried stuff and processed fats.
5. Watch liquid calories
   • Fizzy drinks, juices, creamy coffees, alcohol add up fast.

You don’t need to weigh every gram. For many, just:

• Adjusting portion sizes
• Removing “mindless snacking”
• Reducing ultra-processed foods

…is enough to create the small calorie gap where fat comes off gradually.

In Livewell, we keep all foods “allowed” but upgrade your defaults.

4. Sleep & Stress: The Silent Saboteurs

You can nail training and food, then have it all undercut by poor sleep and chronic stress.

Sleep

When you’re tired, you’re more likely to:

• Crave high-sugar, high-fat foods
• Skip training
• Have worse blood sugar control

Aim for 7–9 hours where possible.

Quick wins:

• No caffeine after 2 p.m.
• 3–2–1 rule before bed:
  • 3 hours: no big meals or heavy alcohol
  • 2 hours: no work
  • 1 hour: no screens
• Keep your bedroom cool, dark, and quiet.

Stress

Constant stress can:

• Drive emotional eating and drinking
• Disrupt sleep
• Increase belly fat

You’ll never remove stress completely, but you can add release valves:

• 10-minute walks
• Breathing drills (inhale 4, exhale 6)
• Hobbies, reading, music
• Talking to someone instead of bottling it up

We talk about these a lot in both Livewell and Heartwise, because they directly impact weight and health.

5. Alcohol and “Tiny Extras”

Alcohol isn’t just calories from the drink; it also:

• Lowers your food inhibitions
• Disrupts sleep
• Impacts hormones and recovery

You don’t necessarily need to quit, but:

• Keep alcohol for planned occasions, not autopilot
• Have alcohol-free weeknights as standard
• Alternate each alcoholic drink with water
• Eat before and during drinking

Also watch the “tiny extras”:

• A biscuit with every tea
• Mindless crisps after dinner
• “Finishing the kids’ leftovers”

Individually, small. Over weeks, they matter.

What Is a Healthy, Realistic Goal?

If weight loss is the goal, a realistic pace is:

• About 0.5–1 lb (0.25–0.5 kg) per week on average

Some weeks will be flatter; that’s normal.

We also look at other wins:

• Waist measurement
• Energy levels
• Strength and fitness
• Sleep quality
• Mood and confidence

The scale is one data point, not your report card.

When Should You Get Extra Support?

You might want help if:

• You’ve “tried everything” and keep regaining weight
• You’re confused by conflicting nutrition advice
• Joint pain or low fitness makes exercise hard to start
• You have medical history (blood pressure, cholesterol, diabetes, cardiac issues) and are nervous to push yourself

That’s where coaching and structured programs give you leverage.

Livewell (roughly 35–55)

Built for:

• Busy men and women who want to lose fat, get stronger and feel more energetic
• People who feel intimidated by big gyms
• Those who need a simple, coach-led plan that fits work and family life

We provide:

• 2–3 small-group coached sessions per week
• Strength + cardio + mobility, tailored to your level
• Straightforward nutrition guidance and accountability

Heartwise (typically 60+ / heart history / higher risk)

Built for:

• People returning after cardiac events or with higher health risk
• Those who need slower, safer progression with medical alignment

We focus on:

• Gentle, progressive activity
• Balance, strength, confidence
• Education on safety, pacing, and red flags

Final Thoughts: Your Age Isn’t the Problem

Age changes the rules, it doesn’t remove your control.

If you:

• Build and protect muscle
• Move more across the day
• Improve food quality and portions
• Respect sleep
• Manage stress and alcohol a bit better

…your weight becomes far more manageable, and your health improves right alongside it.

If you want structure and a coach in your corner, that’s exactly what Livewell and Heartwise are here for.

You’re not “past it”.
You just need a plan that matches the stage of life you’re in now.

— Dj O’Dwyer, Healthwise