Struggling with menopause weight gain? Here’s how to fire up your sluggish metabolism

Is your once-steady weight creeping up, despite sticking to your usual routine? Feeling like your energy levels are stuck in slow motion? You’re not imagining things - menopause can throw your metabolism off balance. With hormonal shifts and muscle loss, the body’s natural calorie-burning engine slows down, making weight gain and fatigue hard to avoid. But here’s the good news: understanding why it happens is the first step to regaining control. Ready to learn how to beat the menopause metabolism slowdown and stay strong, energised, and healthy? Let’s dive in.

Understanding metabolism during menopause

What happens to your body?

Metabolism refers to the process your body uses to convert food and drinks into energy. Even at rest, your body needs energy for basic functions like breathing, circulating blood, and repairing cells. However, during menopause, the body undergoes several hormonal changes that impact this metabolic process, making it less efficient.

The primary hormone affected is oestrogen. As oestrogen levels decline, the body’s ability to store fat changes, leading to an increase in fat storage, particularly around the abdomen. This hormonal shift doesn’t just affect fat distribution; it can also make your body burn calories more slowly, contributing to weight gain even if you're eating the same amount of food and exercising as before.

The role of muscle mass

Another factor that contributes to metabolism slowdown during menopause is the natural decline in muscle mass as we age. Muscle tissue burns more calories than fat tissue, even when you're at rest. As women go through menopause, they tend to lose muscle mass faster, leading to a decrease in the number of calories their bodies use at rest.

This means that even if you don’t change your eating habits, your body requires fewer calories to function. Without adjustments to diet and activity, this can result in weight gain.

Signs of metabolism slowdown

Weight gain

One of the first signs of a slowing metabolism during menopause is unexplained weight gain, particularly around the abdomen. This central weight gain is more than just frustrating - it can increase the risk of chronic health issues like heart disease and type 2 diabetes.

Fatigue and low energy

If you're finding it harder to maintain energy levels throughout the day, metabolism may be to blame. A slow metabolism means your body is not efficiently converting food into energy, leaving you feeling tired and sluggish.

Difficulty losing weight

Have you been sticking to a strict diet and exercise routine but seeing little to no results? This could be due to the hormonal changes that slow down metabolism, making weight loss much more challenging than it used to be.

How to combat metabolism slowdown during menopause

Prioritise strength training

Since muscle mass plays a critical role in calorie burning, focusing on strength training exercises is one of the best ways to combat menopause-related metabolism slowdown. Incorporating weights, resistance bands, or even body-weight exercises like squats and push-ups can help build and maintain muscle, which in turn boosts your resting metabolism.

Eat protein-rich foods

Eating enough protein is key to supporting muscle maintenance and repair. Protein also has a higher thermic effect than carbohydrates and fats, meaning your body uses more energy to digest it. Aim for lean protein sources like chicken, turkey, fish, legumes, and plant-based options like tofu and tempeh.

Watch your portion sizes

As your body’s metabolism slows down, it’s crucial to adjust your calorie intake accordingly. This doesn’t mean drastically cutting back on food, but rather being mindful of portion sizes and focusing on nutrient-dense foods that will keep you full and satisfied.

Stay active throughout the day

While regular exercise is essential, staying active throughout the day also plays a big role in keeping your metabolism revved up. Consider small adjustments like taking the stairs, parking farther away, or incorporating walking breaks into your workday. Every little bit adds up and helps counterbalance the natural decline in metabolic rate.

Sleep and stress management

Lack of sleep and chronic stress can also negatively impact metabolism. Sleep deprivation affects the hormones that regulate hunger and can lead to overeating. Additionally, stress can increase the production of cortisol, a hormone linked to fat storage, particularly around the midsection. Prioritise a good night's sleep and adopt stress management practices like meditation or yoga to keep your metabolism in check.

Consider metabolism-boosting supplements

Certain supplements can help support a healthy metabolism during menopause. For example, February Bloom’s Metis Energy 06 Start can provide the necessary vitamins and minerals to boost energy levels and promote metabolic function. Additionally, taking a multivitamin tailored to your specific needs can ensure your body gets all the nutrients it needs to function efficiently. If you're dealing with digestive sluggishness, the Memory and Concentration Cure and The Protector Vitality Immunity Probiotics are excellent choices to support overall wellness and vitality during menopause.

While metabolism slowdown is a common challenge during menopause, it's not an insurmountable one. By incorporating a mix of strength training, balanced nutrition, and mindful habits into your daily routine, you can take control of your metabolic health and feel strong, energised, and vibrant throughout this stage of life.

Menopause might change your body’s rhythm, but with the right tools and mindset, you can still thrive and embrace this new phase with confidence and empowerment.