When it comes to your health, the number on the scale tells only part of the story. Your body composition—the ratio of muscle, fat, bone, and water in your body—is a far more accurate measure of your metabolic health. If you're in midlife, understanding and optimizing your body composition can help you maintain energy, prevent disease, and feel your best.

What Is a Healthy Body Composition?

Your body weight is simply the total mass of your body, but body composition provides deeper insight. An optimal body composition for women aged 40-60 includes:

● Skeletal Muscle Mass: More than 40%

● Fat Mass: Between 21-24%

For men, an optimal body composition includes:

● Skeletal Muscle Mass: More than 45%

● Fat Mass: Between 14-17%

If body fat exceeds 31% for women or 24% for men, the risk of metabolic dysfunction increases significantly. The best way to assess body fat percentage is through a DEXA scan, but bioelectrical impedance scales can provide a general estimate.

Understanding Different Types of Body Fat

Not all fat is created equal. The type and location of fat in your body can impact your health in different ways.

Subcutaneous Fat

● Sits just beneath the skin and serves as insulation and energy storage.

● Women typically store more in the buttocks, hips, and thighs, while men store more in the belly area.

● Though not as harmful as visceral fat, excessive subcutaneous fat can contribute to joint pain, insulin resistance, and reduced mobility.

Visceral Fat

● Surrounds internal organs and is highly inflammatory.

● Increases the risk of insulin resistance, heart disease, and metabolic disorders.

● To assess visceral fat at home, measure your waist-to-hip ratio. A ratio of 1.0 or lower is considered healthy.

Ectopic Fat

● Fat stored inside vital organs such as the heart, liver, and pancreas.

● Strongly associated with a sedentary lifestyle and metabolic disease.

Brown Fat

● Found in the neck, collarbone, and chest.

● Helps burn calories and regulate body temperature.

● Cold exposure and exercise can help activate brown fat.

Why Midlife Women Gain More Belly Fat

Hormonal shifts during perimenopause and menopause cause fat to redistribute from the hips and thighs to the abdominal area. This is due to a decline in estrogen, which alters fat storage patterns.

Even if you maintain a "normal" weight, excess visceral fat and a body fat percentage over 31% can increase metabolic risks. This is why it's important to assess overall metabolic health, which includes markers like:

● Blood pressure

● Blood lipids

● Blood sugar levels

● Body composition (muscle-to-fat ratio)

How to Maintain a Healthy Body Composition & Reduce Visceral Fat

Midlife is a critical time to focus on preventing visceral fat accumulation and maintaining a healthy muscle-to-fat ratio. Here’s how you can do it:

1. Prioritize Strength Training & Cardiovascular Exercise

● Strength training: At least 75 minutes per week to boost muscle mass and insulin sensitivity.

● Cardio: 30+ minutes per day, aiming for 70% of your max heart rate (calculated as 220 minus your age, multiplied by 0.70).

2. Optimize Protein Intake

● Consume 0.6 - 0.8 grams of protein per pound of body weight daily.

● Prioritize high-quality proteins like lean meats, eggs, fish, and plant-based sources to support muscle synthesis and appetite control.

3. Limit Alcohol & Processed Foods

● Alcohol: Keep intake under two drinks per week.

● Added sugars: Stay under 6 teaspoons per day.

● Ultra-processed foods: Limit to less than 10% of daily calories.

4. Manage Stress & Improve Sleep

● Chronic stress elevates cortisol, which promotes fat storage—especially in the abdomen.

● Aim for 7-9 hours of quality sleep to support hormonal balance and appetite regulation.

Final Thoughts

Body composition is a key indicator of your metabolic health, and it becomes even more important in midlife. While weight alone isn't the best measure of health, maintaining muscle mass, reducing visceral fat, and optimizing metabolic markers can help you thrive well into your 40s, 50s, and beyond.

Need help optimizing your metabolism, hormones, and body composition? Book a consultation with Midlifesy and take control of your midlife health today!

BOOK A CONSULTATION TODAY