As we journey through menopause, many of us notice an unwelcome guest – weight gain. Despite our best efforts, the pounds can seem to creep up and stubbornly refuse to budge. Understanding why this happens and what we can do about it is crucial for managing our health and well-being during this transitional period. The days of doing lots of cardio to lose weight are behind us.
Why Weight Gain Happens During Menopause
1. Hormonal Changes: The main cause of menopausal weight gain is hormonal fluctuations. As oestrogen levels decline, our bodies undergo several changes:
Increased Fat Storage: Lower oestrogen levels can lead to increased fat storage, particularly around the abdomen.
Insulin Resistance: Menopause can make our bodies more resistant to insulin, causing our blood sugar levels to fluctuate and promoting fat storage.
Slowed Metabolism: Hormonal changes can also slow down metabolism, meaning we burn fewer calories than before.
2. Loss of Muscle Mass: As we age, we naturally lose muscle mass. Muscle burns more calories than fat, so a decrease in muscle mass can further slow our metabolism, making it easier to gain weight and harder to lose it.
3. Lifestyle Factors: Life changes during midlife can contribute to weight gain:
Physical Inactivity: We might become less active due to work, family responsibilities, or health issues.
Dietary Changes: Comfort eating or consuming more convenience foods can add extra calories to our diet.
Sleep Disruptions: Menopausal symptoms like night sweats and insomnia can disrupt sleep, leading to fatigue and making us more likely to overeat or make poor food choices.
Why It’s Harder to Lose Weight During Menopause
The combination of hormonal changes, loss of
muscle mass, and lifestyle factors creates a perfect
combination that makes losing weight more
challenging during menopause. Our bodies become more efficient at storing fat and less efficient at burning it, meaning we have to work harder to achieve the same results we did when we were younger. Great!
Ways to Manage Weight During Menopause
1. Prioritise Strength Training: Building and maintaining muscle mass is crucial. Incorporate strength training exercises, such as weightlifting or bodyweight exercises, into your routine at least two to three times a week. This helps boost metabolism and burn more calories even at rest. Remember….Strong not Skinny!
2. Eat a Balanced Diet: Focus on nutrient-dense foods that support overall health and weight management:
Fruits and Vegetables: High in fibre and nutrients, they help you feel full and satisfied.
Lean Proteins: Include sources like chicken, fish, beans, and legumes to support muscle health.
Healthy Fats: Incorporate sources like avocados, nuts, and olive oil for satiety and heart health.
Whole Grains: Choose whole grains over processed grains to keep blood sugar levels stable and provide lasting energy.
3. Watch Portion Sizes: As our metabolism slows, we might need fewer calories than before. Pay attention to portion sizes and avoid mindless eating. Eating smaller, more frequent meals can help keep hunger at bay and prevent overeating.
4. Stay Hydrated: Drinking plenty of water is essential for overall health and can help control appetite. Sometimes our bodies mistake thirst for hunger, leading to unnecessary snacking.
5. Prioritise Sleep: Aim for 7-9 hours of quality sleep per night. Good sleep hygiene, such as maintaining a regular sleep schedule and creating a restful sleep environment, can help manage weight by regulating hunger hormones.
6. Manage Stress: High stress levels can lead to weight gain, particularly around the abdomen. Incorporate stress-reducing activities like yoga, meditation, or spending time outside to keep stress levels low.
7. Be Patient and Kind to Yourself: Weight management during menopause can be challenging, and it’s important to be patient with yourself. Focus on overall health and well-being rather than just the number on the scale. Celebrate small victories and remember that making healthy choices consistently will lead to positive changes over time.
When to Seek Professional Help
If you’re struggling to manage your weight despite your best efforts, consider seeking help from a healthcare provider or a registered dietitian. They can offer personalised advice and support to help you achieve your health goals.
Conclusion
Weight gain during menopause is a common and frustrating challenge, even if you’ve previously not struggled to manage your weight, you might find the pounds creeping up. Understanding the underlying causes and implementing effective strategies can make a significant difference. By prioritising strength training, embracing a balanced diet, watching portion sizes, staying hydrated, getting enough sleep, managing stress, and being patient with yourself, you can manage your weight and improve your overall health and well-being during this transitional period.
Remember, you’re not alone on this journey, and there are plenty of resources and support available to help you navigate menopause with confidence and grace.
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