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Gaining weight during menopause is a common concern for women aged 45-50; but it’s not inevitable. On average, women may gain between 2 to 5 kilograms during perimenopause and menopause. Although it’s not a typical sign of menopause, like hot flashes or irritability, weight gain is considered as a secondary symptom, and it is therefore equally important to address it.
There are effective solutions to prevent and manage menopausal weight gain. So, what causes this weight gain, and what strategies can women employ to tackle this problem?
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What causes menopause weight gain?
In most cases, weight gain begins before the menopause, very gradually. If you’re not careful, by the time you reach the menopause, the weight has firmly set in… And from the age of 50 onwards, it becomes increasingly difficult to lose weight. Here are the reasons for weight gain at this time of life.
The link between hormonal imbalance and weight gain
From the premenopause onwards, levels of oestrogen and progesterone (female hormones) gradually fall as ovarian function declines. Progesterone gradually disappears from the body and some oestrogens tend to become weak androgens (male hormones produced in low doses). These hormonal imbalances can influence satiety. They also affect the distribution of fat. Instead of settling in the thighs and hips as before (gynoid silhouette), fat tends to move more towards the stomach (android silhouette).
You should also be aware that hormonal deficiency can lead to water retention and the formation of cellulite. But this does not mean that you gain weight.
How a slower metabolism can lead to weight gain
As we age, our basal metabolic rate (energy expenditure at rest) falls. This is not due to the menopause, but to the body ageing and not burning as many calories as before. It is estimated that the body burns 100 to 200 kcal less per day. This slowdown is closely linked to the reduction in lean body mass (muscle mass). If energy is not burnt, it is stored in the body, which can lead to weight gain. So, while a young woman of 20 can consume around 2,200 calories a day, the energy intake required by a woman of 50 should be limited to around 2,000 calories. To avoid weight gain, it is therefore important to rebalance your energy balance, either by moving more to compensate for the loss of lean body mass, which will raise your basal metabolic rate, or by reducing your calorie intake.
The connection between mental health and weight gain
Most weight gain at the menopause is the result of psychological factors. As women age, they are subject to more stress at work and in their personal lives. Life events: children leaving home, the death of a close relative, divorce and the fear of ageing can provoke anxieties that women tend to fill with food, particularly nibbling. At this stage in their lives, they tend to slacken off on their diet and physical activity, which can lead to weight gain.
How to avoid gaining weight during menopause?
Here’s a few tips to help you avoid gaining weight during menopause
Avoiding weight gain at the menopause is entirely possible if you adopt a healthy lifestyle from the premenopause onwards, around the age of 45. A healthy diet and regular exercise will help prevent weight gain linked to the metabolism that changes with age. It’s also important from the age of 50 onwards to preserve bone mass by eating a diet rich in nutrients: calcium and vitamins D, K and B12.
Tip 1: Watch your diet!
The most important thing is to eat a balanced diet. Eating well means adopting a healthy diet, in the right proportions. Favour seasonal produce and eat vegetables and fruit that are low in calories. On the other hand, limit foods with a high Glycaemic Index.
Tip 2: Get your body moving!
Exercising for 30 minutes a day, even if at a more moderate intensity than before, helps to burn calories and build up your body again. It’s also a good way of relieving stress. If you maintain your muscle mass on a regular basis, the process of muscle loss will be slowed down. Focus particularly on “muscle-strengthening” sports : yoga, pilates, running, swimming, etc. And beware of certain sports such as zumba and boxing, which can aggravate cardiovascular and joint problems.
Tip 3: Get regular health checks
At the age of 50, women are more prone to certain pathologies that can lead to weight gain: diabetes, cholesterol, cardiovascular problems, chronic illnesses, thyroid problems, etc. A health check -up will help detect potential illnesses.
You now know the secrets to avoiding weight gain during the menopause. Make your own the ones that will help you tackle this crucial stage in a woman’s life with peace of mind!
