How menopause affects your weight is a concern shared by many women approaching this stage of their life. Menopause causes many changes throughout the body, one of which can directly affect how fat is stored and in many cases, can affect weight.
What is Menopause?
Menopause is a natural biological process that marks the end of a woman’s menstrual cycle and reproductive years. It’s diagnosed after 12 consecutive months without a menstrual period, vaginal bleeding or spotting.
Menopause typically happens between the ages of 45 and 55, with the average age being around 51. However, some women may experience it earlier (before age 40, called premature menopause) or later.
Menopause can be a gradual process, often preceded by a transitional phase called perimenopause, where hormonal fluctuations cause symptoms, which vary in intensity and duration from person to person, such as:
- Hot flashes
- Night sweats
- Mood swings
- Sleep disturbances
- Weight gain
- Memory and concentration issues
Can Menopause Affect Weight Gain?
During menopause, hormonal changes, specifically a drop in estrogen levels, can lead to shifts in how fat is distributed in the body, often causing an increase in abdominal fat. Additionally, metabolism tends to slow down with age, making it easier to gain weight and harder to lose it.
Other factors like decreased muscle mass, changes in activity levels, and sleep disturbances associated with menopause can also contribute to weight gain.
While weight gain is common during menopause, it can be managed through lifestyle adjustments such as healthy eating, regular exercise, and stress management.
How Do You Stop Hormonal Weight Gain During Menopause?
Hormonal weight gain during menopause cannot be totally stopped, as it is a natural part of the body’s response to hormonal changes.
However, it can be managed through several lifestyle adjustments:
Healthy Diet
Eat nutrient-rich foods like fruits, vegetables, whole grains, lean proteins, and healthy fats. Reducing processed foods, sugars, and refined carbs can help minimise weight gain.
Portion Control
Since metabolism slows with age, being mindful of portion sizes and caloric intake is essential for weight management. While a low-calorie or low-carb diet can help with weight loss, It can also help with other health issues (high blood pressure, high cholesterol or diabetes)
Regular Exercise
Engage in aerobic activities (walking, jogging, swimming) and strength training to maintain muscle mass, improve metabolism, and burn calories. Building muscle through resistance exercises can help counteract the natural loss of muscle mass during menopause, boosting metabolism.
Read >> 5 Tips To Help You Get Back In The Gym
Stress Management
High stress can increase cortisol levels, possibly leading to fat storage, especially around the abdomen. Techniques like yoga, meditation, and deep breathing can help manage stress.
Read >> 5 Foods That Help Lower Your Stress And Anxiety
Sleep
Ensuring adequate sleep (7-8 hours per night) is crucial, as poor sleep can disrupt hunger-regulating hormones, leading to overeating.
Read >> 8 Tips To Improve Sleep
Stay Hydrated
Drinking enough water helps control appetite and supports metabolism, which is important in managing weight gain.
Counter Your Slowing Metabolism
While menopause can lead to weight gain due to hormonal changes and a slowing metabolism, it is not an inevitable outcome. By embracing healthy habits, such as a balanced diet, regular physical activity, managing stress, and ensuring adequate sleep, women can manage their weight during this stage of life. These proactive steps can not only help moderate weight gain but also improve overall well-being during menopause.
