Beating Menopausal Weight Gain
“Ever since peri-menopause/menopause, I have struggled with weight gain in my midsection—something I never had an issue with before. No matter how much I exercise or try to eat healthy, this extra weight just won’t budge. What should I do?”
Dear Frustrated at Fifty-Five,
This is a very common complaint for women during peri-menopause and menopause. There are scientific reasons why pounds tend to accumulate around the belly with age. By educating yourself about these normal changes in our bodies, you will be better equipped to prevent (or reverse) mid-life weight gain!
Here are some of the factors that can contribute to added pounds after menopause:
Normal hormonal changes
Estrogen levels drop with menopause, which tends to cause extra weight to settle around the belly. Natural age-related changes in fat tissue can also prompt weight gain. Another hormonal change is that the pituitary gland secretes less growth hormone from middle age onward, and one of the main functions of this hormone is to build and maintain muscle mass, which we will cover next (Harvard Health).
Age-related muscle loss
After around age 30, the amount of lean muscle in our bodies begins to decline by 3%-5% per decade (CDC). Muscle utilizes more calories than fat. With less muscle, your body now leads fewer calories. Therefore, if you are still consuming the same number of calories as you did when you were younger, you are likely to gain weight over time (Marcio Griebeler, MD, Cleveland Clinic in Ohio).
Metabolism slows down
The decrease in muscle mass that we just covered leads to a slowing of the metabolism, which is our body’s process of converting calories into energy. Muscle burns more calories than fat, so when you lose muscle mass your body becomes less efficient in burning off calories (Mayo Clinic).
Although these changes are very frustrating, the good news is that there are many beneficial changes you can make to your lifestyle. These are important not only for your self-confidence but also for your health, since visceral (belly) fat increases your risk for a number of health conditions including diabetes, heart disease, and certain cancers.
Here are some tips you can begin incorporating today:
There are many popular apps and fitness trackers that can be game changers when it comes to tracking your food consumption, health, and behavior. Some popular options include:
Limit eating to an 8-12 hour window each day. This form of intermittent fasting can be especially helpful during menopause.
Drink more water—we often confuse thirst for hunger. Staying well hydrated also boosts our metabolism (Frontiers in Nutrition, June 2016).
Consider talking with your doctor about hormone therapy. Some research suggests that hormone therapy may help prevent menopausal weight gain (Journal of Clinical Endocrinology & Metabolism, Mar. 2018).
Try to reduce your stress levels. There’s a connection between stress and body fat—high cortisol can make it easier for your body to deposit fat around the belly. Perpetually high cortisol can also lead to type 2 diabetes.
Don’t underestimate the value of even just walking. “Walking is simple, yet powerful. It can help you stay trim, improve cholesterol levels, strengthen bones, keep blood pressure in check, lift your mood, and lower your risk for a number of diseases” -Harvard Health
The CDC recommends at least 150 minutes of moderate-intensity aerobic activity per week, as well as at least two days of muscle-strengthening exercises to prevent age-related muscle loss.