It’s not you, it’s menopause.
…or at least, that’s what you’ve heard. The mood swings, the sleepless nights, the hot flashes, and, let’s not forget, the extra belly fat that suddenly decided to join the club!
Weight gain is super common in the years surrounding menopause. On average, women gain about 1.5 pounds each year during perimenopause and throughout their 50s. This can be frustrating and confusing, especially when you’re trying to stay in shape.
Balancing your hormones, adjusting your workouts, and modifying your diet can help ease many menopause symptoms, including weight gain. Today, I’ll teach you how to spot menopause weight gain and what you can do about it.
Sign 1: You’re Gaining Weight Around Your Belly
What once was an hourglass is now just a glass. Menopause weight gain often presents itself in the form of visceral fat, the type of fat that resides deep within your abdominal cavity. This fat surrounds vital organs like your stomach, liver, and intestines, and it’s not just a cosmetic concern—it poses significant health risks.
Visceral fat is associated with various health issues, including heart disease, diabetes, and metabolic syndrome. Women in perimenopause often notice this shift in fat distribution happening quickly and seemingly without explanation.
Before perimenopause, women typically gain weight in areas like the butt, legs, and breasts. This is largely due to estrogen, a prominent hormone in women’s bodies, which encourages fat storage in those areas.
As estrogen levels begin to decline in the years leading up to menopause, cortisol, the stress hormone, naturally increases. This combination of lower estrogen and higher cortisol drives our bodies to store fat around the midsection, creating that frustrating belly bulge.
Sign 2: You’re Also Bloated
Hormonal fluctuations during perimenopause can slow down digestion, leading to a common yet uncomfortable issue: bloating. Gas and bloating become our new normal, creating a cruel cycle of discomfort and hormonal imbalance.
Here’s a more intimate look at our intestines: Estrogen levels rise and fall during perimenopause. When estrogen peaks too high, your body may dispose of some excess estrogen into your digestive tract to be eliminated. However, if you’re not having regular bowel movements (aim for at least one per day), that excess estrogen can be reabsorbed into your bloodstream.
Worse yet, the estrogen that gets reabsorbed can lose its correct form in the digestive tract. This reabsorbed, malformed estrogen can exacerbate hormonal imbalances, making perimenopause symptoms even more challenging to manage.
Sign 3: Your Old Weight Loss Strategies Aren’t Working
If you’re finding that your go-to weight loss strategies from your 20s and 30s just aren’t cutting it anymore, you’re not alone. Traditional approaches, such as low-calorie diets and high-intensity cardio workouts, may lead to weight gain or worsen menopause symptoms.
Metabolism naturally slows down with age, and hormonal changes can make it even more difficult to shed those extra pounds. It’s essential to rethink your strategies to effectively manage your weight during this transitional phase.
Understanding The Shift: Why Menopause Can Cause Weight Gain
As we approach menopause, our bodies move through significant hormonal shifts that impact our weight and our overall health. Understanding these changes is crucial for advocating for yourself at doctors visits and making informed decisions about how to alleviate your symptoms, including weight gain.
My free Menopause Guide will teach you, step by step, how to regulate hormones, relieve symptoms, and lose weight during menopause. For now, here are five reasons why menopause and weight gain often go hand-in-hand:
- Estrogen Decline: During perimenopause, estrogen levels fluctuate and eventually decline. Estrogen plays a key role in fat distribution, and lower levels can lead to an increase in abdominal fat.
- Metabolism Slowdown: Hormonal changes can also affect our metabolism. As we age, our basal metabolic rate (the amount of calories we burn at rest) typically decreases. This makes it easier to gain weight if our lifestyle habits remain unchanged.
- Insulin Resistance: With the decline in estrogen, insulin sensitivity can decrease, leading to higher insulin levels and increased fat storage, particularly around the abdomen.
- Muscle Mass Loss: Sarcopenia is a fancy word that means age-related muscle loss. It happens to every one of us, unless we’re eating and exercising to keep sarcopenia at bay. Since muscle burns more calories than fat, losing precious lean muscle can further slow down our metabolism, which leads to more weight gain.
- Changes in Appetite: Fluctuating hormones can also affect our appetite regulation. This can make some women experience increased cravings. Mood swings that often accompany menopause are the perfect set up for emotional eating.
While the forecast may seem dim, a simple switch in strategy can make all the difference in how you feel and in your body composition!
Can I Target My Belly?
You may have heard that you can’t target fat loss. When you burn calories, your body doesn’t discriminate—fat loss occurs throughout the body rather than in specific areas. However, there’s a nuance to this during menopause.
Estrogen levels influence how the body distributes fat. As estrogen levels drop during menopause, the body’s fat composition changes, often leading to increased fat accumulation in the abdominal area. While you can’t directly target fat loss, focusing on the steps outlined above can help manage hormonal shifts and promote overall health.
What You Can Do About Menopause Weight Gain
- Manage Stress:
High cortisol levels can contribute to weight gain, especially in the abdominal area. Engage in stress-reducing activities like yoga, meditation, or deep-breathing exercises to keep cortisol levels in check.
- Strength Train:
Incorporating strength training into your routine can help build muscle mass, which in turn boosts metabolism. Aim for at least two days a week of strength exercises targeting all major muscle groups.
- Take Walks:
Regular walking is an excellent low-impact exercise that can help maintain weight and improve mood. Aim for 30 minutes most days of the week.
- Make Time for Daily Bowel Movements:
Establishing a regular routine can help minimize bloating and prevent reabsorption of excess estrogen. Consider high-fiber foods to support digestive health.
- Eat More Fiber:
Fiber helps keep you full longer and supports digestive health. Aim for whole grains, fruits, vegetables, and legumes to increase your fiber intake.
- Eat More Protein:
Protein can aid in weight management by promoting satiety. Incorporate lean protein sources like chicken, fish, beans, and legumes into your meals.
- Prioritize Sleep:
Sleep is crucial for hormonal balance and weight management. Aim for 7-9 hours of quality sleep each night to support overall health.
Live Healthy During Menopause
Menopause can be a challenging time, but understanding the signs of menopause weight gain and implementing effective strategies can help you navigate this transition more smoothly.
Download my free Menopause Guide to receive guidance on healthy living during menopause.
Remember, it’s not just about losing weight; it’s about maintaining a healthy, balanced lifestyle that supports your overall well-being. Embrace this new chapter with confidence and self-care, and know that you’re not alone in the journey.
