“Scientists now believe that what causes middle-age spread is largely lifestyle changes that make us eat more at a stage when we become inclined to do less.”
“The good news is there are ways to improve your metabolism.”
“Do regular resistance or weight-bearing exercise — such as lifting weights or using machines that provide resistance training (where muscles are used to pull or push weights)”
“NHS guidance is that adults should do strengthening activities that ‘work all the major muscles — legs, hips, back, abdomen, chest, shoulders and arms’ — at least two days a week.”
“Exercising before you eat can help, too. According to a 2018 study at the University of Bath, men who worked out before eating burned twice as many calories as those who exercised after, because the lack of food in the system means they are more likely to burn unwanted fat stores.”
“Eating your last meal of the day before 6pm [or 4 to 5 hours before bedtime] is also beneficial. This is because metabolism naturally slows during sleep, making it harder to burn off calories consumed later.”
“A 2019 study at the Johns Hopkins University in Baltimore, U.S., found volunteers who ate a large meal at 10pm burned 10 per cent fewer calories overnight than those who ate before 6pm.”
“Professor Dhillo advises: ‘Exercise in any form is a magic bullet. If you do anything that gets you off the sofa and away from your TV or computer, then it’s likely to be of benefit.’ “
“Getting good sleep is also essential. A 2019 study at Penn State University, in the U.S., found that just four late nights in a row sent volunteers’ metabolisms haywire and changed the way they metabolised food.”
https://www.dailymail.co.uk/health/article-9920355/What-really-causes-middle-age-spread-beat-it.html