Weight creep: Why kilograms adds up as we age – and how to prevent it

As we enter a new year armed with resolutions to improve our lives, there’s a good chance we’ll also be carrying something less helpful: extra kilos. At least half a kilogram, to be precise.

“Weight creep” doesn’t have to be inevitable. Here’s what’s behind this sneaky annual occurrence and some practical steps to prevent it.

Small gains add up

Adults tend to gain weight progressively as they age and typically gain an average of 0.5 kg to 1kg every year.

While this doesn’t seem like much each year, it amounts to 5kg over a decade. The slow-but-steady nature of weight creep is why many of us won’t notice the extra weight gained until we’re in our 50s.

Why do we gain weight

Subtle, gradual lifestyle shifts as we progress through life and age-related biological changes cause us to gain weight. Our:

• activity levels decline. Longer work hours and family commitments can see us become more sedentary and have less time for exercise, which means we burn fewer calories

• diets worsen. With frenetic work and family schedules, we sometimes turn to pre-packaged and fast foods. These processed and discretionary foods are loaded with hidden sugars, salts and unhealthy fats. A better financial position later in life can also result in more dining out, which is associated with a higher total energy intake

• sleep decreases….

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