A 2017 study found that a certain enzyme kicks in around the age of 30 that makes it harder for us to burn fat.

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An average adult gains 30 pounds from age 20 to 50, even though food intake usually decreases during this period.

But just because it’s natural, that doesn’t mean that it’s healthy to succumb to the middle age spread.

And it doesn’t mean that there’s nothing you can do about it.

How many of us have spent most of our lives on a diet? Dr Marilyn Glenville, author of Natural Alternatives to Dieting, says that has to stop.

“When you diet it’s not always easy to know when to stop,” she says.

“Dieting can easily become a way of life and it’s possible to feel ‘naked’ or ‘unprotected’ when you aren’t actively on a diet. Unfortunately, this mindset can make you set unrealistic goals.”

We shouldn’t aim to shed every excess pound because that’s not realistic or healthy.

“Remember those ‘perfect’ models? Don’t even think about trying to emulate them. Very few women are naturally extremely skinny and, for most of us, aiming for tiny dress sizes isn’t just impossibly hard, it’s a recipe for misery and lack of health.”

Dr Marilyn has come up with five tips for losing weight at any age – and keep it off – without dieting:

1. Become aware of habit eating

It is very easy to get into habits such as eating while driving or watching TV.

And those habits can become so natural that you start to associate food with specific activities.

So it’s time to stop eating while doing something else and make your mealtimes a priority.

“Become very aware when you eat and eat mindfully, keeping your entire focus on your food,” Dr Marylin explains.

“Break the association of this unconscious eating. At first, it may feel difficult, particularly if you’re used to snacking in the evening while watching TV. Try doing something to occupy your hands, such as sewing, knitting, even painting your nails.”

2. Avoid addictive drinks

She calls booze, coffee, pop and tea “socially acceptable drugs”, which either make us feel high or depressed.

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“Because they are part of everyday life, we tend to forget their addictive properties.

“When we are younger, we are adaptable, flexible and able to eliminate toxins with ease. As we get older our bodies have less tolerance and the effects accumulate.”

By the time we get to our 30s, 40s and beyond, our bodies become less efficient and we end up storing too much of what we don’t actually need.

“As with all drugs there can be quite dramatic withdrawal symptoms if you stop drinking caffeine too suddenly.

These can include:

• Headaches

• Nausea

• Tiredness

• Depression

• Muscle pains

• Flu-like symptoms

“If you decide to cut caffeine from your daily routine, minimise these possible side effects by cutting down slowly over a period of a few weeks.

Gradually substitute some of your usual caffeinated drinks for more healthy alternatives such as herbal teas, turmeric lattes and grain coffee (made with chicory). Do read the ingredients on these alternatives as some can contain added sugar.”

3. Reduce your intake of dairy products

No one’s saying that you have to go vegan but reducing your intake of milk, butter and cheese might be a good idea.

Dairy contains the protein casein as well as lactose, both of which can be hard to digest and can cause diarrhoea, abdominal pain, gas and bloating.

“If you do wish to include dairy in your eating plan then choose organic plain live yogurt,” Dr Marylin explains.

“This contains beneficial bacteria, which are the natural inhabitants of your digestive system. Beware of fruit yogurts though as these can contain up to eight teaspoons of added sugar.”

4. Increase your natural fibre intake

Fibre is so crucial to our diets and can help to balance out blood sugar levels, as well as keeping our systems running smoothly.

It makes pooing easier and more efficient – getting rid of old food and reducing the risk of bloating and gas.

And it also makes us feel fuller so we’re less likely to snack.

There are two types of fibre – soluble, which slows down digestion (nuts, seeds, beans and some fruits and vegetables), and insoluble, which helps you poo (whole grains).

5. There’s no need to skimp on flavour

Healthy eating doesn’t have to be bland – get some spice and herbs going on to transform a dish into something special.

“Choose from ginger, garlic, fresh and dried herbs – spices like cinnamon, turmeric, pepper and chill, lemon juice, sea salt, miso and mustard,” says Dr Marylin.

“You can find tomato ketchup without sugar and also no-added sugar mayonnaise and salad dressings. Or make your own.

“Soy or soya sauce is not just for Chinese food – this is good on rice, in vegetable stir-fries and in salad dressings and sauces.”

If you can, she suggests choosing organic and avoiding MSG where possible.

You can read more of Marilyn’s tips in Natural Alternatives to Dieting £9.97, available at Amazon.

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