Are you worried about weight gain during menopause? Remember this
Sometimes, it seems popular culture wants to have us believe that menopause = instant weight gain. But guess what? Menopause itself isn’t entirely to blame for midlife weight gain.
Menopause is marked by hormonal changes, including a significant drop in estrogen and progesterone. This change causes fat to be largely distributed on the abdomen rather than hips, thighs and bottom. However, this may or may not result in net weight gain.
Why is midlife associated with weight gain?
When we do gain weight in midlife, it’s mainly caused by ageing and lifestyle considerations rather than menopause itself.1,2 Think a tendency to be sedentary, plus an increased fat to muscle ratio, which slows our metabolism.
Is weight gain during menopause inevitable?
Given that lifestyle choices and the effects of ageing contribute to weight gain during menopause, the healthy lifestyle advice we know and love is more important than ever: eat a varied diet and move your body regularly, including both cardio and strength training.
Let’s keep these eight promises to ourselves
- Promise to look long-term - Sure, you have taken up strength training because muscle burns more than fat at rest. But you’re also reducing your risk of future falls and osteoporosis 3 Or, you may be motivated to exercise to lose weight. However, a healthy weight also helps decrease your risk of cardiovascular disease, diabetes, cancer and dementia. Evidence also points to menopausal symptoms being increased by weight gain.2
- Promise not to crash diet – Postmenopausal women require fewer kilojoules per day. However, this isn’t a reason to turn to fad diets in response to your body’s changes during menopause. Weight gain often occurs when eating returns to normal, anyway.
- Promise to focus on quality kilojoules – Instead, fill up on nutrient-dense foods high in protein and fibre, rather than “empty” kilojoules from sugars, alcohol, processed foods and unhealthy fats. A good general plan is the Mediterranean style of eating, with plenty of fresh produce, wholegrains, protein and calcium-rich foods.
- Promise to eat mindfully – There are many mindful eating approaches and they come down to focusing on the act of eating. The bonuses can be profound, including helping us differentiate between eating for boredom or hunger.
- Promise to strengthen your mindset – We can be our own worst enemies when it comes to weight management. After all, would you treat a friend poorly because she had gained some weight? Absolutely not. Kick your negative self-talk to the curb using growth mindset and other approaches.
- Promise to prepare in advance – Is menopause still a few years away? Start preparing now by being physically active, eating well and getting enough sleep. These habits will help smooth the transition when it does come. Is menopause already here? Prepare yourself by freezing healthy meals when you have more energy to cook or exercising in ways that make you happy (such as with a friend or as the sun sets).
- Promise to treat your symptoms – Relieving the symptoms of menopause helps you feel more comfortable, which will increase your chances of wanting to exercise. If you’re on the fence about MHT (menopausal hormone therapy), remember: It’s a myth that MHT causes weight gain. On the contrary, it can decrease the accumulation of abdominal fat after menopause.2
- Promise to ask for advice – If you continue to weight despite your best efforts or need assistance for any reason, ask your doctor. They’ll help create a map to keep you healthy.