How to prevent middle-age weight gain – exercise, eat right, get enough sleep … and start now

Besides not getting enough exercise and healthy foods, there other challenges we face in midlife that might affect our ability to maintain a healthy weight

Muscle loss and hormonal changes are a part of ageing, but we can prevent weight gain if we have ‘a disciplined regime, built around diet, fitness and sleep’

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After she turned 40, Eunice Su-Ai realised that keeping fit was not as easy as it was before. For many of us, keeping trim feels like a huge effort as we enter our 40s and 50s. Photo: Margareta Siswana

Published: 6:15pm, 18 Apr 2021Updated: 10:15am, 16 Dec 2021

After she turned 40, Eunice Su-Ai realised that keeping fit was not as easy as it was before. In her 20s, she took part in triathlons, ran 12km (7.5 miles) every weekend, and hiked and climbed mountains regularly.

Now, at 46, she says that recovering from strenuous exercise is harder and she doesn’t have the same energy she used to have.

The freelance executive coach and trainer makes it a point to stay active, pounding the nature trails where she lives in Singapore, cycling every week and doing strength-training exercises at her local gym, Red Dot Fitness.

“I tell people that I exercise to stay healthy, but the truth is that I love eating and indulge in all kinds of food – even unhealthy ones – so I exercise mainly to keep the excess [weight] at bay,” says Su-Ai. “I’m blessed to have a fast metabolism, but at this age I can’t just eat whatever I want and expect to stay in shape without working out.”

Su-Ai works in the executive coaching and training industry. Photo: Wilfred Low

For many of us, keeping trim feels like a huge effort as we enter our 40s and 50s. Besides not getting enough physical activity, eating too many unhealthy foods and eating when stressed or depressed, there other challenges we face in midlife that might affect our ability to maintain a healthy weight.