Most people notice the changes that come with age: slower movement, decreased energy, and changes in vision or hearing. But one of the most frustrating changes is how much easier it becomes to gain weight—even when your eating habits haven’t changed.
If this sounds familiar, you’re definitely not alone. Age-related weight gain is extremely common, but it is not inevitable. With the right support, strategy, and lifestyle changes, you can maintain a healthy weight and feel strong in every stage of life.
Our Eden Prairie chiropractic team provides personalized Weight Loss Services designed to help you understand what’s happening in your body and how to fight back effectively.
There are several biological and lifestyle factors that contribute to weight gain over time. Understanding these changes is the first step toward reversing them.
1. Loss of Muscle Mass
In your younger years, your body repairs damaged muscle quickly. As you age, the repair process slows—meaning muscle is not replaced as efficiently. When muscle breaks down more rapidly than it is rebuilt, it is often replaced with fat tissue. You may weigh the same as you did years ago, but your body composition (the ratio of muscle to fat) may have changed significantly. Since muscle burns more calories than fat, losing muscle reduces your metabolism, making weight gain easier.
2. Reduced Physical Activity
As schedules get busier and the body becomes stiffer or more fatigued, physical activity often decreases with age.
However, most people do not adjust their calorie intake to match this drop in activity—leading to slow, steady weight gain.
To maintain weight, calories in must equal calories out. When that balance shifts, so does the number on the scale.
3. Hormonal Changes
Women especially experience changes in weight during and after menopause. Shifts in estrogen and other hormones influence how efficiently your body burns calories, how fat is stored, and how your metabolism functions. Men also experience hormonal changes, including decreases in testosterone, which affects muscle mass and fat distribution.
Age-related biological changes matter—but diet plays an even bigger role. Certain foods contribute significantly to long-term weight gain, especially when combined with slower metabolism and reduced activity. Foods commonly linked to weight gain include:
Many people underestimate the calories in beverages. Drinks like soda, energy drinks, juice, and alcohol can add hundreds of calories per day without providing any nutritional value.
You can’t stop the clock, but you can slow the metabolic changes that come with it. Small, consistent lifestyle adjustments can have a major impact on your weight, energy, and overall health.
1. Build Muscle With Strength Training
Strength training is one of the most effective tools for preventing age-related weight gain.
Just 20–30 minutes a day can improve:
More muscle = more calories burned, even at rest.
2. Stay Active Throughout the Day
Movement doesn’t have to be complicated. Aim for at least 150 minutes of moderate exercise each week. This can include:
Even small bursts of activity add up and help reduce fat accumulation.
3. Focus on a Whole-Food Diet
Food is one of the most powerful tools for healthy aging and sustainable weight loss.
Choose:
Limit:
A whole-food diet supports better metabolism, stable blood sugar, and less abdominal fat.
While aging brings certain biological changes, you have tremendous control over how your body looks, feels, and performs. With the right mix of nutrition, movement, hormonal balance, and supportive chiropractic care, weight loss is achievable at any age.
Our Eden Prairie chiropractic team is here to help you create a personalized weight loss plan that supports your metabolism, boosts strength, and helps you feel like yourself again.
Contact our Eden Prairie, MN chiropractic office today to begin your weight loss journey and get the support you deserve.
