MENOPAUSE WEIGHT GAIN: SYMPTOM DEEP DIVE
Summary
Weight gain, especially weight gain around the abdominal region, is yet another annoying symptom that pops up during the menopause transition. This blog post is a deep dive into what menopausal weight gain is, causes of weight gain, especially in the abdominal region, and some research-backed strategies for managing it effectively, emphasizing the roles of nutrition and exercise.
What is Menopausal Weight Gain?
Menopausal weight gain refers to the increase in body weight or change in body fat distribution that many women experience during the transition to menopause. This weight gain or body composition change often occurs in the abdomen, a shift from the typical pre-menopausal pattern of weight distribution, which tends to be around the hips and thighs.
Menopausal weight gain is tricky, and hormonal fluctuations on their own do not cause weight gain. The timing of menopause typically corresponds with a decrease in activity and decreased muscle mass, both of which lower metabolism and the number of calories burned each day. If diet stays the same, weight will typically increase due the same calories being consumed, but few calories being burned.
One thing we see in menopause that is tied to hormones is body fat distribution. Peri- and postmenopausal women often notice more fat around their abdomen, regardless of excess weight gain. Additionally, more visceral fat, or fat around the organs, is seen in menopausal women, which can increase health risks related to cardiovascular disease and diabetes.
What Causes Weight Gain During Menopause?
Several factors contribute to weight gain during menopause:
Hormonal Changes: The decline in estrogen levels during menopause is a primary driver of body composition changes. Estrogen plays a crucial role in regulating metabolism and body weight. Lower estrogen levels can lead to increased fat storage, particularly around the abdomen.
Loss of Muscle Mass: Aging naturally results in a decrease in muscle mass. Since muscle tissue burns more calories than fat tissue, a reduction in muscle mass can slow down the metabolic rate, leading to weight gain.
Changes in Lifestyle and Activity Levels: Many women become less active as they age, which contributes to weight gain. Sedentary behavior reduces calorie expenditure, exacerbating weight gain.
Insulin Resistance: Menopause can increase the risk of insulin resistance, where the body's cells become less responsive to insulin. This condition can lead to higher blood sugar levels and increased fat storage.
Genetic Factors: Genetics also play a role. If weight gain is common in your family during middle age, you may be more predisposed to it.
Strategies for Managing Menopausal Weight Gain
There are several strategies that limit menopausal weight gain change in body composition. At Strong In Menopause, we coach our clients on a variety of diet and exercise strategies to combat menopausal weight gain. We tailor our nutrition and exercise plans to you and your lifestyle to ensure the highest rate of success in meeting your goals.
Below are a few general diet and exercise recommendations that can help with pesky menopausal weight gain. To get a strategy more tailored to you, set up a free consultation with us!
Nutrition
Focus on a balanced, whole food diet: Your diet should be a balance of fruits, vegetables, whole grains, and clean proteins. This helps to maximize the nutrients you are consuming, staves off excess hunger, and limits the amount of sugary or over processed foods you consume.
Get enough protein: Aim for .8-1g of protein per pound of body weight. Protein will help you feel full, and will help you maintain muscle mass (in conjunction with strength training).
Portion control and mindful eating: Be mindful of portion sizes to avoid overeating. Make sure your food consumption corresponds to activity levels. Focus on your hunger and fullness cues, and try to eat mindfully without distraction.
Limit refined sugar and processed foods: Refined sugar wreaks havoc on a menopausal woman’s body. Limit refined sugar and processed foods as much as possible. We bet you’ll notice a difference soon after making this change.
Hydrate!: Drink plenty of water. Aim for at least 8-12 cups of water per day; more if the weather is warm or you are especially active. A bonus here- hydrating with cold water can ease hot flush symptoms!
Exercise
Strength training: Strength training is as close to a magic bullet as we get in menopause. Your exercise routine should include at least two days of strength training, either with weights, resistance bands, or body weight. This helps maintain or build muscle mass and boosts metabolism, both critical for weight management.
Aerobic exercise (Cardio): Aerobic exercises such as walking, jogging, cycling, or swimming are important to incorporate most days of the week. Even a daily 10-minute walk will help burn calories and improve cardiovascular health.
Mobility, flexibility, and balance: We cannot overstate the importance of maintaining mobility, flexibility, and balance as you age. Focusing on these things within your exercise routine helps reduce the risk of injury and promotes wellbeing. All of our exercise plans include mobility and balance work, to ensure you are maintaining the fitness you need to carry you through your menopausal and postmenopausal years.
Be consistent: Find what works for you. We have clients who love to play pickleball, but won’t get out of bed to go for a walk. That’s great! Work with what you love. Lean into the freedom of menopause and figure out the right thing for you and your body. We are always here to help.
Conclusion
By now, we hope you understand how important diet and exercise are for minimizing weight gain (and maximizing health!) during and after the menopause transition. We constantly hear from clients that what used to work for them, no longer does. Managing weight gain really does require more intentionality in what you eat and how you work out. Focusing on eating a diet of nutrient rich and high protein foods can help you feel satiated, while helping to maintain muscle mass. Adding strength training and mobility work to your exercise routine will help you feel stronger, increase energy expenditure, increase muscle mass, and prepare your body for this new phase of life. At Strong In Menopause, we specialize in designing exercise and nutrition plans that are based on your lifestyle and goals. We’re here to help you on this journey!