As people age, more are prioritizing their health and fitness, but it’s a well-known fact that staying in shape becomes more challenging with time.
Recent research has shown that the natural changes in cells as we age can contribute to an increase in belly fat, with factors like stress and sleep disturbances making the problem worse, leading to further weight gain.
“Many people experience a loss of muscle mass while gaining body fat as they get older, even if their overall weight stays the same,” said Qiong (Annabel) Wang, Ph.D., an assistant professor in the Department of Molecular & Cellular Endocrinology at City of Hope. This study, published in the journal Science, began with experiments on mice and was later confirmed using human cells.
Researchers studied a specific group of stem cells known as adipocyte progenitor cells (APCs), which play a role in the accumulation of fat as we age.
In their experiments, they transplanted APCs from mice of different ages into younger mice and observed a significant increase in fat cell production within the younger animals. However, when they transplanted cells from young mice into older mice, there was no similar effect.
These findings confirmed that older stem cells are more prone to generating new fat cells, regardless of the age of the host, according to the press release.
“As most adult stem cells lose their ability to grow with age, the opposite happens with APCs — aging actually activates these cells, enhancing their ability to multiply and spread,” explained Adolfo Garcia-Ocana, chair of the Department of Molecular & Cellular Endocrinology at City of Hope, in the press release.
With aging, these APCs transform into another type of cell known as committed preadipocytes, or age-specific (CP-As), which are responsible for producing new fat cells. Experts also pointed out that humans have a “signaling pathway” — a chemical process that regulates cell creation — called the leukemia inhibitory factor receptor (LIFR).
“Our findings suggest that LIFR plays a key role in triggering CP-As to generate new fat cells and increase belly fat in older mice,” Wang stated in the release.
3 ways to prevent belly fat:
Although aging can contribute to belly fat, Dr. Sajad Zalzala, co-founder and chief medical officer of AgelessRx in Detroit, Michigan, shares steps people can take to prevent their waistlines from expanding.
- Prioritize Protein
“As we age, our ability to preserve lean muscle mass decreases, leading to a slower metabolism and more fat storage, particularly around the belly,” explains Dr. Sajad Zalzala, who was not involved in the City of Hope study, to Fox News Digital.
He suggests starting the day with 20 to 30 grams of protein, which can be sourced from foods like Greek yogurt, protein shakes, and eggs. Consuming protein early in the day helps keep you full longer, stabilizes blood sugar, and supports muscle maintenance, according to the doctor.
- Optimize Sleep and Stress Management
“Chronic high cortisol levels, often caused by poor sleep or stress, encourage fat storage, especially around the waist,” Zalzala advises.
- Limit Ultraprocessed Carbs and Refined Sugars
Experts recommend aiming for seven to nine hours of quality sleep each night to support overall health and weight management.
In addition, Dr. Zalzala suggests stress-reduction practices such as walking, mindfulness, and breathwork, describing them as “powerful tools for fat regulation and metabolic health.”
- Limit Ultraprocessed Carbs and Refined Sugars
“The study highlights how aging adipose tissue behaves differently—it becomes more inflammatory and prone to dysfunction,” Zalzala points out.
He advises cutting back on added sugars and highly processed carbs (like white bread, pastries, and sugary drinks) to reduce insulin resistance and minimize fat buildup, particularly visceral fat that accumulates deep in the belly.
