Managing weight gain during menopause: what you need to know

The transition into menopause often introduces various changes to a woman's body, with weight gain being one of the most frustrating. By understanding the underlying causes and finding effective ways to address it, you can regain control and approach this stage of life feeling empowered.

What causes menopause weight gain?

Hormonal changes

The primary cause of weight gain during menopause is hormonal changes. As women age, their levels of oestrogen and progesterone decrease. Oestrogen helps regulate metabolism and body weight, so when levels drop, your metabolism may slow down, leading to weight gain.

Loss of muscle mass

As you age, you naturally lose muscle mass. Since muscle burns more calories than fat, this decrease in muscle mass can lead to a slower metabolism and, consequently, weight gain.

Lifestyle factors

Lifestyle factors also play a significant role. As women age, they may become less physically active. Combined with a slower metabolism, this decrease in activity can contribute to weight gain.

Stress and sleep

Stress and lack of sleep can also lead to weight gain. Menopause can bring about changes in mood and sleep patterns, which may increase stress levels. High stress and poor sleep can lead to increased appetite and cravings for unhealthy foods.

Genetics

Genetics can also influence how your body stores fat. If your parents or close relatives gained weight around their abdomen during menopause, you might experience the same pattern.

Solutions for managing menopause weight gain

Healthy eating habits

One of the most effective ways to manage weight gain during menopause is to adopt healthy eating habits. Focus on a balanced diet rich in fruits, vegetables, lean proteins, and whole grains. Avoid processed foods, sugary snacks, and excessive alcohol.

Portion control

Pay attention to portion sizes. Eating smaller, more frequent meals can help keep your metabolism active and prevent overeating.

Hydration

Staying hydrated is crucial. Drinking plenty of water can help control your appetite and keep your body functioning properly.

Regular exercise

Regular physical activity is essential for managing weight gain. Aim for at least 150 minutes of moderate-intensity exercise each week. This can include activities like walking, swimming, or cycling.

Strength training

Incorporate strength training exercises into your routine to help build and maintain muscle mass. This can help boost your metabolism and burn more calories.

Stress management

Managing stress is crucial for maintaining a healthy weight. Practice stress-reducing techniques like yoga, meditation, or deep breathing exercises.

Adequate sleep

Ensure you're getting enough sleep. Aim for 7-9 hours of quality sleep per night. Good sleep can help regulate your appetite and reduce cravings for unhealthy foods.

Menopause support

There are specific menopause support products available that can help manage weight gain and other symptoms.

Vaginal wellness

Some products focus on vaginal wellness, which can improve overall comfort and quality of life during menopause.

When to seek professional help

If you're struggling to manage your weight during menopause despite making lifestyle changes, it may be time to seek professional help. A healthcare provider can offer personalised advice and recommend treatments tailored to your needs.

Dietitians and Nutritionists

A registered dietitian or nutritionist can help create a meal plan that meets your nutritional needs and supports weight management.

Fitness trainers

A fitness trainer can design an exercise program that fits your lifestyle and helps you achieve your fitness goals.

Medical professionals

Consult your doctor if you have concerns about your weight or overall health during menopause. They can provide guidance on medications, therapies, and other treatments that may be beneficial.

Menopause weight gain is a common and challenging issue, but it's not insurmountable. By understanding the causes and implementing practical solutions, you can manage your weight and maintain a healthy lifestyle.

Remember, it's essential to be patient with yourself and make gradual, sustainable changes. With the right approach and support, you can navigate this phase of life with confidence and well-being.