Out of all the changes that occur in our bodies during the menopause transition, one in particular causes a lot of questions, frustrations, and self-doubt: belly fat, or excessive adipose tissue that frequently forms around the midsection at the beginning of perimenopause and menopause.

However, weight gain is not always a necessary consequence of menopause. You may maintain control over your weight and well-being by making changes to your routine, such as eating a healthy diet, controlling your stress, and exercising regularly.

This article will explain the primary causes of weight gain during menopause, such as stress and hormone imbalances, and provide helpful coping tips.

 

Where does most weight gain happen?

Menopause symptoms, including mood swings, hot flashes, and night sweats, start to appear as oestrogen levels start to fluctuate. You may also notice that your clothes are growing a little tighter.

As oestrogen levels decline, we see an increase of active testosterone, and fat distribution begins to move from the hips and thighs to the abdomen in the form of visceral, or “belly fat.” 

The increase in belly fat is harmful. According to studies, increased visceral fat has been linked to an increased risk of heart disease, diabetes, dementia, breast cancer, and possibly even premature death. 

 

What causes menopause weight gain?

Women are more likely to gain weight around the abdomen than the hips and thighs due to the hormonal changes associated with menopause. However, weight gain may not always be the result of hormonal changes alone. Rather, it is typically associated with aging, lifestyle, and other factors. 

 

1. Hormonal changes: 

Estrogen is essential for controlling fat distribution and metabolism. Estrogen levels fall throughout perimenopause and menopause, which may cause your body to retain additional fat, particularly around the abdomen. Calorie burn is also slowed by lower estrogen. As a result, your metabolism may not function as it once did, even if you continue to exercise and eat the same amounts of food.

 

2. Muscle loss:

We naturally lose muscle mass as we get older, roughly 3–8% every ten years after the age of 30. Your metabolism slows down as you lose muscle because muscle burns more calories than fat. This muscle loss quickens during menopause, making weight loss more difficult.

 

3. Stress:

Midlife stress can increase as a result of life changes like empty nests, work-related stress, or caregiving obligations. Your body releases cortisol, a hormone that promotes fat storage, especially around the abdomen, when you're under stress.

 

4. Sleep issues:

Night sweats and hot flashes aren't exactly conducive to sound sleep. Sleep deprivation alters the hormones that control hunger, such as ghrelin and leptin, which causes you to crave carbohydrates and sugary foods and reduces your feeling of fullness.

5. Insulin fluctuations:

Changes in insulin sensitivity can result from menopausal hormone fluctuations. Even if your food hasn't changed, this causes your body to store fat more easily and burn glucose more slowly, which results in weight gain.

 

Tips to naturally combat menopause weight gain:

Losing weight is not always easy, but some easy tips can help you keep it from increasing and also help with menopausal weight loss. 

 

1. Balance your hormones:

One of the main causes of weight gain during menopause is hormonal abnormalities. Focus on taking care of your body through stress reduction, exercise, and proper diet in order to balance your hormones. Steer clear of extreme exercise regimens and crash diets, as these can further upset your hormone balance.

There are other causes of weight gain besides the significant decrease in estrogen that occurs around menopause. The body's primary stress hormone, cortisol, is another important factor. Insulin resistance, leptin resistance, and a slower metabolism can result from a chronic increase in cortisol caused by things like sleep deprivation, work-related stress, and even excessive exercise.

 

2. Stay aware:

Prepare for the perimenopause and menopausal transition by learning about your own body. Measure the ratio of your hips to your waist. Simply measure the smallest point on your waist, which is typically the naval or slightly above it, and then the widest, largest part of your hips. Your waist measurement with hip measurement is now calculated by dividing your waist measurement by your hip measurement. Women who score 0.85 or lower are considered to be at a lesser risk of contracting specific diseases. You can monitor any changes you observe and discuss them with your clinician after you have a baseline measurement.

 

3. Increase protein intake:

Increasing your protein consumption is one of the most crucial adjustments you can make to avoid weight gain during menopause. Maintaining muscular mass, which normally declines with aging, requires protein. Your metabolism slows down as your muscle mass decreases, which makes gaining weight easier.

Try to incorporate a protein source into each meal. Excellent choices include lean meats, fish, eggs, legumes, and plant-based protein sources like quinoa and tofu. In addition to helping you maintain your weight, this will prolong feelings of fullness and lessen the chance that you will overeat.

 

4. Exercise regularly:

Exercise will maintain healthy bones and joints, endorphin production, restful sleep, and healthy lean body mass to fat (visceral fat) mass ratios as you enter menopause. A healthy mix of intense cardiovascular and strength training is required.

 

5. Sleep better:

Maintaining a healthy sleep schedule is the best method to lose abdominal fat. Examine your sleeping habits, sleep quality, and general sleep hygiene (noise level, clothes and bedding comfort, and room temperature). Sleeping is nearly impossible for many women in the perimenopause and beyond due to night sweats caused by changes in body temperature. Sleep can be improved during this transition by altering your diet and lifestyle and speaking with your doctor about additional treatment options.

 

6. Eat whole foods:

Your weight and general health can be severely impacted by processed meals, particularly after menopause. Prevent weight gain during menopause by eating a balanced diet full of whole, unprocessed foods. This comprises an abundance of whole grains, lean meats, fruits, vegetables, and healthy fats.

Essential elements included in whole meals enhance energy levels, hormone balance, and general health. They can also lessen cravings and stop overeating by stabilizing blood sugar levels.

 

7. Increase your daily steps:

Staying active throughout the day is just as crucial for muscular growth as strength training. Increasing your daily step count is a simple method to prevent weight gain during menopause, enhance cardiovascular health, and burn more calories.

Although 10,000 steps a day is a healthy target, start small if it seems too much to handle. Adding just 2,000 to 3,000 steps daily can have a significant impact on your overall level of activity.

 

8. Balance blood sugar:

Increased hunger and cravings can result from blood sugar spikes and crashes, making it more difficult to maintain a healthy weight. Maintain a nutritious diet that includes fibre, protein, and healthy fats to avoid these swings.

Steer clear of sugary snacks and processed carbs, as they can cause blood sugar levels to spike quickly before plummeting. Choose fruits, vegetables, and whole grains instead, as they offer a consistent supply of energy throughout the day.

 

Conclusion:

Although menopause is a normal stage of a woman's life, it does not mean that unintended weight gain is unavoidable. Little, doable adjustments, such as giving your body healthy food, exercising, controlling your stress, and making sleep a priority, can have a big impact. Remember that your well-being is more important than any number on the scale, treat yourself with kindness, and be consistent. You can feel robust, healthy, and energetic at this new stage of life if you practice self-compassion and healthy practices.