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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 5 and 10 pounds 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 menopause, the pounds have firmly set in… And from the age of 50 onwards, it’s 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, estrogen and progesterone (female hormones) levels fall progressively as ovarian function declines. Progesterone gradually disappears from the body, and some estrogens tend to evolve into weak androgens (male hormones produced in low doses). These hormonal imbalances can influence satiety. They also influence the distribution of fat. Instead of settling in the thighs and hips as before (gynoid type silhouette), fat tends to move more towards the belly (android type).
Hormonal deficiency can also lead to water retention and cellulite. But this does not mean weight gain.
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 aging body, which no longer burns 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 burned, 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 menopausal weight gain is the result of psychological factors. As women age, they are subject to more stress, both professional and personal. Life events such as children leaving home, the death of a loved one, divorce and the fear of aging can provoke anxieties that women tend to fill with food, particularly snacking. At this time of life, a slackening off in terms of diet and physical activity can be felt, resulting in 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 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. From the age of 50 onwards, it is also important to preserve bone mass by eating a diet rich in nutrients: calcium and vitamins D, K and B12.
Tip 1: Watch your diet!
First and foremost, you need to adopt a balanced diet. Eating well means adopting a healthy diet, in the right proportions. Choose seasonal produce and eat vegetables and fruit with low caloric density. On the other hand, limit foods with a high Glycemic Index.
Tip 2: Get your body moving!
Exercising for 30 minutes a day, even if the intensity is more moderate than before, helps to eliminate calories and remuscle the body. It’s also a good way to relieve stress. If you regularly maintain your muscle mass, the phenomenon of muscle wasting will be slowed down. Focus in particular on “muscle-strengthening” sports : yoga, pilates, running, swimming… And beware of certain sports such as zumba and boxing, which can aggravate cardiovascular and joint problems.
Tip 3: Get regular checkups
At the age of 50, women are more prone to certain pathologies that can lead to weight gain: diabetes, cholesterol, cardiovascular disorders, chronic illnesses, thyroid disease… A health check-up will detect potential illnesses.
You now know the secrets to avoiding weight gain during menopause. Make your own the ones that will help you tackle this crucial stage in a woman’s life with peace of mind!
