15 Oct 2026

Why weight creeps up with age, and 6 ways to manage it

A middle-aged man and woman in coats walking along a park path — Photo: Hyukman Kwon / Pexels (Pexels License)

Many people find they eat the same but slowly gain weight as they get older. There are clear reasons for this, and many of them can be changed.

This article draws on Mayo Clinic, a review of muscle changes with age, and protein guidance for older adults.

1. Why weight tends to rise with age

Muscle tends to decrease with age while the share of fat rises, so the body uses less energy at rest.
Many people move less day to day, which is the part of energy use that is largest and easiest to change.
Eating habits often stay the same or increase, such as eating out more, even though the body needs less energy.

Reference: [1] Mayo Clinic (metabolism)

2. Age-related muscle loss can be addressed

The loss of muscle mass, strength and function with age is called sarcopenia. It has several causes, including hormones, diet and inactivity. Reviews find that both resistance and aerobic exercise, along with dietary changes, can help muscle.

Reference: [2] Volpi 2004

3. 6 ways to manage it

An older woman and man lifting light dumbbells in an exercise room — Strength training helps maintain muscle · Photo: Yan Krukau / Pexels

Don't assume weight gain is inevitable; it's never too late to start
Train the major muscle groups at least 2 days a week
Do at least 150 minutes of moderate aerobic activity a week and move more during the day
Eat vegetables, whole fruit and high-fibre foods, which fill you up with fewer calories
Include protein at every meal; adults over 65 are advised an average of at least 1.0–1.2 g per kg of body weight a day
Write down what you eat, your exercise and your water to see the picture and stay motivated

Reference: [1] Mayo Clinic (metabolism) · [3] PROT-AGE 2013 · [4] Mayo Clinic (fitness)

4. When to see a doctor

If you gain weight quickly for no clear reason or have other symptoms, see a doctor, as some conditions such as an underactive thyroid can cause weight gain, though they are uncommon.

Reference: [1] Mayo Clinic (metabolism)

This article is general information, not medical advice. If you have a medical condition, are pregnant or take medication, talk to a doctor or dietitian before changing your diet or exercise.

References

Image credits

Cover image: Hyukman Kwon / Pexels ↗ (opens in a new tab) · licence Pexels License ↗ (opens in a new tab)
Image in section 3: Yan Krukau / Pexels ↗ (opens in a new tab) · licence Pexels License ↗ (opens in a new tab)

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