It is reported that approximately 55% of women gain a significant amount of fat around their belly because of a condition called menopause. This condition causes hormonal imbalance, lack of muscle muss`, decline in estrogen, and decreased metabolic rate. In this blog, we will conduct a detailed analysis about this transition, its cause, and how it can be managed. 

What is Menopause?

In simple words, when a woman cannot get pregnant because her ovaries stop producing eggs, it causes the body to stop having periods for 12 months in a row. This usually takes place between the ages of 45-55. This whole process is called Menopause. It’s a completely natural process and every woman has to face this point once in her life. 

Weight Gain during Menopause

Women often gain an average weight of 10Kg till they reach menopause. The fat in the body gets restored in the upper body and area around the belly. It is usually called meno-belly. Although aging also has a role in it, lack of physical activity and certain food choices can make weight gain worse. This sudden transition causes mood swings like confusion and frustration. But it is manageable. Let’s further talk about what happens during this change. 

What changes take place?

It starts from having irregular periods until the end of menstrual cycles. It causes hormonal shifts (estrogen and progesterone). This can cause significant symptoms like night sweats, mood swings, insomnia, vaginal dryness and sudden feeling of heat. It also causes hormonal shifts (estrogen and progesterone). This can further lead to joint pain and loss of bone density. The general appearance also gets affected, such as hair thinning, increased facial hair, and dry skin. 

Decline of Estrogen

Menopause ceases the production of the ovaries, which results in a significant decline of estrogen due to this decline, sudden flashes of heat can experienced because of the brain’s reaction to low hormone levels. Discomfort during intercourse can also be experienced due to vaginal dryness, itching and tissue thinning. Slower metabolism is the core reason for aggressive weight gain.

Redistribution of Fat

Estrogen regulates the body to store fat in the lower body, such as the hips and thighs to prevent visceral fat. Due to estrogen’s decline during menopause, the fat gets redistributed to the upper body and around the belly. 

Why does fat move to the abdomen?

Due to a decrease in estrogen, slower metabolism is caused by a lack of muscle mass. The hormonal shift increases insulin levels in the body, that results in storing fat around the waist. Higher stress (cortisol) levels cause more hunger, resulting in high-calorie intake. 

Common Misconceptions about Menopause

While the hormonal shift causes weight gain, it is not inevitable. Following  proper diet, strength training, and lifestyle changes, it can be managed. Some of the common myths include:

Weight gain cannot be prevented

Although menopause may seem to increase the risk, it is not guarantee. Weight gain can even be caused by a lack of physical activity, a decline in muscle mass, and aging. While the risk may increase, it is not guaranteed. Aging can cause weight gain, reduced activity levels, and loss of muscle mass. 

Eating habits do not have to be changed

Weight gain happens due to slower metabolism. It means that you can still eat whatever you want but in a controlled manner, along with strength training. 

You have to do extreme exercises to lose weight

It is not true that doing strength training 2-3 times a week is better than doing endless cardio. It also builds and maintains muscle mass.

What Nutritional Strategies can you use to Manage Menopause Weight Gain?

Proper nutrition intake is very important for our body. In conditions such as menopause, it is important to maintain good nutrition while doing strength training to enhance the body’s muscle mass. 

Protein is the key

Protein is very important for weight gain and preserving muscle. For women, it is advised to take 1-1.2g of protein per kilogram of body weight daily. Even 1.5/2g in case you are doing proper strength training. This maintains metabolism as well. Protein helps in the number of calories burned during digestion. It keeps you full for longer periods, resulting in controlled hunger. Some good sources of protein are lean chicken breast, white fish, salmon (high in omega-3), eggs, lentils, Greek yogurt, etc. 

Balanced Carbs

You don’t have to cut down on carbohydrates completely. It is advised to consume them in a controlled manner. Eating too many carbs causes high insulin levels. Carbs should make up about 1/4th of your plate. It is advised to consume around 30-45 grams of fiber daily for better gut health and weight management. Some of the sources are from vegetables such as broccoli, cauliflower and fruits (berries, etc.).

Healthy Fats for Cooking

Use olive oil, canola oil, and avocados in your foods to make them healthier. Salmon is a great source of fatty acids like Omega-3. Consume almonds, seeds, and walnuts during your snack time to ensure healthy effects. 

Portion Control, the underrated strategy

Even with having a normal diet, portion control can do wonders. It’s all about calories in and out. As long as you eat less calories than your maintenance calories, you will lose weight. In contrast, crash dieting can actually backfire, causing muscle loss, distorted metabolic rate and higher stress levels. This will cause rapid weight gain later. 

Lifestyle factors that impact weight gain during menopause

Now, let’s discuss some lifestyle factors that influence weight gain during menopause and what you should do in daily life to prevent them.

Lack of sleep

Due to hormonal imbalance, you can be deprived of sleep. To do basic functions, your body requires quality sleep. Even when you are strength training, the body needs rest to repair muscles and maintain function. Lack of sleep slows down the metabolic rate and ability to burn fat. 

Higher Cortisol Levels

Stress levels are high due to hormonal shifts caused by menopause. It increases the insulin level and blood sugar level, resulting in increased craving for unhealthy foods. Emotional stress caused by insomnia, mood swings, and anxiety also add more fuel. Stress levels can also spike even if you are overtraining physically. That’s why it is important to do strength training in a decent manner. 

Promote daily movements

It is important to move your body as much as you can. Try to stand or pace whenever you can over just sitting. Even brisk walking can do wonders. Our body is always burning calories in every action we take in our daily life. Walking 8,000-15,000 steps daily can also help in weight loss. 

Fat Loss vs Weight Loss. Which one is the better approach?

Weight loss is determined by total body weight. For weight loss, individuals usually do a crash diet to lose weight as quickly as they can. But, in the long term, it leads to more weight gain because your metabolism slows down, and you lose muscle mass as well. Fat loss is better because it requires a controlled diet and strength training. This process is long but sustainable. It may take you several months or a year to lose your fat but the chances of gaining it back again are extremely low. This process builds and maintains muscles and keeps your metabolic rate in check.

When you should seek medical support

If the menopause is unresponsive to your lifestyle changes and causes symptoms like rapid weight gain, extreme fatigue and increased heat flashes, then it is advised to seek medical treatment from a professional. If you take it seriously, it can lead to serious issues like cardiovascular disease or diabetes. Medication review is also important to treat thyroid dysfunction. 

Conclusion

It is completely natural to gain weight during menopause, every woman has to deal with it once in her life. It looks impossible to escape from this situation seeing the symptoms. You can lose and manage weight. Just make these 3 things a part of your life. Those 3 things are: strength training 3-4 times a week, maintaining calorie intake, and brisk walking whenever you can. Your metabolism rate depends on your lifestyle. You keep that in check, you’ll maintain your weight as long as you want to. Don’t be trapped in your own body. If you make a simple set of rules and follow them, they will be enough to keep your health in place.

Frequently Asked Questions (FAQs) about Menopause Weight Gain

How to prevent menopause weight gain?

There’s no one magical way to stop menopause weight gain. It can only be controlled by following a set of rules, including physical training, healthy food choices, and a change of habits.

What differentiates perimenopause from menopause?

The initial stage, which starts in your 40s, is called perimenopause. It is a symptoms-based phase including irregular menstrual cycles and hormonal transitions. Menopause is the phase that is confirmed after 12 months of having zero menstrual cycles. 

Which drink is considered best for weight loss?

Green tea is considered best for weight loss, caffeine and the antioxidant epigallocatechin gallate (EGCG). It is great for speeding up metabolism and targeting belly fat. 

What fat is the most stubborn to burn in menopause?

The fat stored deep around the abdomen and internal organs, called visceral fat, is the most stubborn and usually the last to burn during menopause. 

Can menopause weight loss improve sexual health?

Yes certainly, weight loss in menopause stabilizes the hormonal imbalance. This causes increased libido, better sexual arousal, increased comfort, and improved blood flow.