Menopause is a natural transition in a woman’s life, but it often comes with unwanted weight gain.
Many women find it harder to maintain their usual weight, particularly around the abdomen. This blog explores the causes of menopause-related weight gain and provides effective strategies to manage and prevent it.
Why Does Menopause Cause Weight Gain?
Several factors contribute to weight gain during menopause, including hormonal changes, lifestyle factors, and ageing.
1. Hormonal Changes
Oestrogen levels decline during menopause, which can lead to fat accumulation, particularly around the midsection. Lower oestrogen levels may also slow metabolism, making it easier to gain weight and harder to lose it.
2. Slower Metabolism
As we age, muscle mass naturally decreases, leading to a slower metabolism. Since muscle burns more calories than fat, losing muscle means fewer calories are burned at rest, contributing to weight gain.
3. Increased Insulin Resistance
Menopausal changes can make the body more resistant to insulin, which affects how it processes sugars and fats. This can lead to higher blood sugar levels and increased fat storage.
4. Lifestyle Factors
Changes in sleep patterns, stress, and reduced physical activity often accompany menopause, all of which can contribute to weight gain.
How to Prevent and Manage Menopause Weight Gain
While menopause-related weight gain can be frustrating, there are ways to manage and prevent it through lifestyle adjustments.
1. Adopt a Balanced Diet
Eating nutrient-dense foods can help regulate hormones and support weight management.
- Increase Protein Intake: Lean meats, fish, beans, and legumes help maintain muscle mass and keep you feeling full.
- Choose Healthy Fats: Avocados, nuts, seeds, and olive oil support heart health and hormone production.
- Reduce Sugar and Processed Foods: These contribute to insulin resistance and weight gain.
- Eat More Fibre: Whole grains, fruits, and vegetables improve digestion and help control appetite.
In many cases, a woman benefits from the Keto diet – a low-carb, high-fat diet designed to shift the body into a state of ketosis, where it burns fat for energy instead of carbohydrates. It typically involves reducing carb intake to around 5-10% of daily calories while increasing healthy fats and moderate protein consumption to promote weight loss, improved energy levels, and potential health benefits. The Keto diet can help women experiencing menopause-related weight gain by stabilising blood sugar levels and reducing insulin resistance, which often increases during menopause. By promoting fat-burning and reducing inflammation, it may also help manage hormonal imbalances and improve metabolism, making it easier to maintain a healthy weight.
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2. Stay Physically Active
Regular exercise is key to maintaining a healthy weight and metabolism.
- Strength Training: Helps preserve muscle mass and boosts metabolism.
- Cardio Exercises: Activities like walking, jogging, swimming, and cycling help burn calories and improve heart health.
- Flexibility and Balance Workouts: Yoga and Pilates enhance mobility and reduce stress.
3. Prioritise Sleep
Poor sleep is linked to weight gain. Aim for 7-9 hours of quality sleep per night. To improve sleep:
- Avoid caffeine and screens before bedtime.
- Establish a consistent sleep routine.
- Practice relaxation techniques like meditation or deep breathing.
4. Manage Stress Effectively
High stress levels lead to increased cortisol, which promotes fat storage, especially around the abdomen.
- Engage in stress-reducing activities like yoga, meditation, or journaling.
- Take time for hobbies and relaxation.
5. Consider Hormone Replacement Therapy (HRT)
HRT can help balance hormones and alleviate menopause symptoms, potentially reducing the risk of weight gain. The experts at The Menopause Clinic near Manchester are highly trained and experienced in managing hormone-related conditions. Our friendly team of professionals are available for a personal consultation to determine if HRT is the right option for you.
Conclusion
Menopause-related weight gain is common, but it is not inevitable. By making strategic lifestyle choices, including a balanced diet, regular exercise, stress management, and quality sleep, women can maintain a healthy weight and overall well-being during menopause.