HOW TO LOSE WEIGHT IN PERIMENOPAUSE AND POST-MENOPAUSE
Today’s topic is a meaty one, and one I have been avoiding for a bit. I want to preface this post by saying that weight loss is not and should not be a goal for everyone in perimenopause or postmenopause. This post will detail proven, evidence-based strategies to increase fat loss in the menopause transition.
Why do some women in the menopause transition experience weight gain?
Weight gain is due to a number of factors. As women age, they tend to become less active, while often still consuming the same amount of calories. This leads to a positive energy balance (more calories in than out) that can result in excess fat storage and weight gain. Being less active also contributes to a decrease in muscle mass and a decrease in metabolism. Muscle tissue burns more calories than fat tissue, and as muscle mass is lost due to less activity, fewer calories are burned at rest. One more factor to consider is decreasing estrogen levels throughout the body. While this has not been shown to increase weight with all other things remaining the same (activity level and energy consumption), decreasing estrogen levels can have an impact on body fat distribution, with perimenopausal and postmenopausal women typically finding more body fat around their abdomen (also known as “menobelly”.) For more information on this topic, see this previous blog post.
Perimenopausal and postmenopausal women often find it more difficult to lose weight than they did in the past. We hear a lot that what a woman used to do to lose weight (dieting, exercise), no longer works the way it did prior to the menopause transition.
How do we lose weight in menopause?
All is not lost. There are a few proven, evidence-based strategies that can help with weight loss in menopause.
Exercise:
Strength training: Strength training is crucial to increasing fat loss in menopause. As mentioned above, muscle tissue burns more calories than fat tissue. Building muscle by lifting progressively heavier weights in menopause is beneficial in improving metabolism, maintaining or increasing muscle mass, and increasing fat loss. Additional benefits of strength training are maintained/increased bone mineral density, increased insulin sensitivity, reduced muscle and joint pain, improved sleep quality, and improved well-being and quality of life.
Sprint Interval Training (SIT): You may have heard of HIIT (High Intensity Interval Training), but SIT is a whole other ball game. SIT involves short bursts of almost maximum effort, followed by longer rest periods. For example: a 30-second all out sprint, followed by a 3 minute walk, with that sequence repeated 4-6 times. This training has been shown to increase lean muscle mass, decrease fat mass, and increase aerobic capabilities.
Incorporating movement throughout the day: Because women tend to be less active as they age, being intentional about moving throughout the day can have a big impact on menopausal weight gain. Taking a walk in the morning or evening, parking in a far away parking spot, taking the stairs, and adding in movement whenever possible are all helpful steps in fighting menopausal weight gain. If you work from home (or in a private, or very relaxed office), you can add in “exercise snacks” throughout the day. Exercise snacks are short burst of exercise that are performed over 1-2 minutes a few times a day. Air squats, walking lunges, and push ups are great examples of movements that can be incorporated into a short exercise snack any time during the day.
Nutrition:
Eat more protein: Protein is crucial for building muscle mass, which helps to increase metabolism, starving off weight gain and encouraging fat loss. Protein also helps increase feelings of satiety, helping you feel fuller for longer between meals.
Reduce simple sugar intake: The American Heart Association recommends women consume 25g or less of added sugar per day. A diet high in added or refined sugar is linked to type-2 diabetes and low bone density (both of which are associated with an increased risk of bone fracture,) insulin resistance (linked to weight gain,) inflammation, hormone imbalance, decreased immune system performance. All of these factors contribute to increased fat mass, and make weight loss difficult.
Cut back on alcohol: In perimenopause and menopause alcohol is particularly problematic because it can worsen symptoms, interfere with sleep quality, affect recovery, and add calories that have no nutritional benefit. Reducing alcohol intake or cutting out alcohol altogether can have a surprisingly big impact on symptoms and menopausal weight gain, and can make it easier to lose unwanted weight.
These six strategies can have a huge impact on loss in menopause. While it can seem more difficult to lose weight during perimenopause and menopause, consistently incorporating these strategies can make a noticeable difference. At Strong In Menopause, we provide our clients with weekly exercise and nutrition plans to help them reach their goals. We take the guess work out of programing workouts and planning what you should be eating. Schedule a complimentary strategy session with us to learn more!