The Belly Fat Mystery: Is It My Gluten-Free Diet or Just My Age?

Okay, as the big day approaches I think I am slowly transforming into Santa himself! The festive treats, the port and the social life that largely involves even more food and drink are beginning to take their toll and there is still more than a week of festivities to get through! By the New Year I will be one of millions undoubtedly making an impossible-to-keep resolution to get fitter and less fat. But is it all about my diet, especially when considering I’m a Celiac? So, in this last post before the serious business of Christmas begins, I thought I’d explore the issue.

Why Belly Fat Feels Personal

Let’s talk belly fat. Not the most glamorous topic, I know, but it’s been on my mind (and unfortunately, around my middle) for a while now. Ever since my celiac disease diagnosis about eight years ago, I’ve been battling the bulge in a way I never had to before. Is it the gluten-free diet? Is it just my age? Or is it some frustrating combination of both?

I’ll be the first to admit that I’m not a particularly tall man, so any extra weight around my middle is glaringly obvious. When your frame doesn’t have much room to hide a few pounds, every inch feels like a neon sign pointing to your belly.

I genuinely thought I had this figured out when I switched to a gluten-free lifestyle. I cook all my meals from scratch, rarely eat processed foods, and enjoy fresh vegetables and fruit, thanks to my wife, who’s retired and now has the time to shop daily. I’m also active—or so I thought—walking the dogs twice a day for about 40 minutes each time.

But despite my efforts, my belly fat has been stubbornly sticking around. And I can’t help but wonder: is this an unintended consequence of the gluten-free diet?

Is Gluten-Free to Blame?

When you’re diagnosed with celiac disease, you have to make major changes to your diet. For me, that meant swapping out regular bread, pasta, and baked goods for their gluten-free counterparts. While this was a lifesaver for my gut health, I started noticing that the gluten-free alternatives often contain higher amounts of sugar and fat to make them taste better. Could this be the culprit behind my expanding waistline?

There’s also the satiety factor. Gluten-free foods don’t always leave you feeling as full, so it’s easy to eat more without realising it. Add to that the fact that some gluten-free products are highly processed, and it’s not hard to see how the calories can creep in.

Of course, I can’t ignore the elephant in the room—age. I’m 55, and like many men (and women) in their mid-50s, hormonal changes are a real thing. Reduced testosterone levels in men can lead to a slower metabolism and more fat being stored around the belly. Women going through menopause face similar challenges. So maybe it’s not the gluten-free bread at all but simply the passage of time.

Trial, Error, and a New Plan

After years of experimenting with portion control, intermittent fasting, and other weight-loss methods, I’ve decided to try a new approach. My focus now is on finding a sustainable balance that works for me. Here’s what I’ve been doing:

1. Treadmill Workouts: Four days a week, I wake up early and tackle a 60-minute treadmill session. I alternate between brisk walking on an incline and running until I’m out of breath, then repeat.

2. Strength Training: On non-running days, I’ve started Pilates and dumbbell exercises to build muscle mass and improve overall strength.

3. Mindful Eating: I’ve cut out gluten-free bread entirely and reduced carbs in my diet. I now eat two meals a day, starting with a protein-rich breakfast like eggs, bacon, or an omelette when I’m actually hungry, rather than eating out of habit.

4. Limited Alcohol: I’ve reduced my pub visits during the week to sparkling water (it was Coke Zero but I’m not convinced it’s very good for me!) and limit myself to two or three gluten-free beers per day on weekends.

What’s Happening So Far?

The good news is that I’ve seen some progress. In just two weeks, I’ve lost over an inch from my belly. I haven’t lost weight on the scale, but I’m building muscle, so I’m not too worried about that. My energy levels are up, and I feel more confident in how I look.

That said, I know much of the initial change could be water weight. Belly fat doesn’t vanish overnight—unfortunately! But the small wins are keeping me motivated.

Let’s Open the Floor

Now here’s where I need your input. Do you think there’s a connection between a gluten-free diet and weight gain? Or is this all just a natural part of getting older? I’d love to hear your thoughts, especially if you’ve noticed similar struggles since going gluten-free or have tips for managing midlife belly fat.

And if you’re someone who’s managed to balance a gluten-free diet and a healthy weight successfully, please share your wisdom!

My Festive Reality Check

Of course, I’m not perfect, nor do I aim to be. The festive season is here, and I’m still indulging in dinners out, mince pies (just one a day!), and the occasional cake. The key for me has been choosing to enjoy these treats without overdoing it.

At the end of the day, this isn’t just about fitting into my New Year’s Eve dinner suit—though that’s certainly a bonus. It’s about feeling healthier, more energetic, and confident in my own skin. And who knows? Maybe this new approach will stick well into the new year.

Let’s keep the conversation going. I’d love to hear your experiences, your struggles, and your successes. Together, we can figure out what works best for each of us.

Warm regards,

The Celiac Scientist