Losing Weight After Menopause
Trying to lose weight after menopause can be challenging as your body normally undergoes a lot of changes during this stage. In this article, let’s try to understand the causes of menopause weight gain, strategies to manage it, and effective methods to reduce menopause belly fat.
Starting with…
What are the causes of menopause weight gain?
Menopause weight gain is primarily driven by hormonal changes, particularly the drop in estrogen levels. Men tend to store excess fat in the abdominal region and women in the thighs and butt. Women can thank estrogen for their "pear-shaped-like" fat distribution. However, during menopause, your estrogen levels drop, changing how you store fat on your body, often translating to an increase in body fat especially around the abdomen. Other factors include:
Age-related body composition changes: The amount of muscle mass you carry decreases with age, at around 3% to 8% per decade after age 30. Since muscle mass is more metabolically active than fat mass, this lowers your basal metabolic rate (BMR), increasing the likelihood of ending up in a weight-gain-enabling calorie surplus.
Lifestyle choices: Weight gain isn’t just specific to menopause and women per se, but also an overall trend observed in aging adults who generally consume ultra-processed, calorie-dense foods and live a sedentary lifestyle. This adversely tips the calorie balance scale, resulting in weight gain.
Dysregulation of fat and carbohydrate metabolism: Research shows a link between menopause and dysregulation in lipid and glucose metabolism that could explain, in part, menopausal women’s predisposition to weight gain.
Genetic factors: Some women are more prone to gaining weight than others thanks to genetics. Some studies show that genes are responsible for 80% of body weight.
Sleep disturbances: Menopause can affect sleep quality, which is linked to weight gain.
Will the weight gain slow down or stop?
Weight gain during menopause may slow down or stop once your body adjusts to its new hormonal state. However, without lifestyle changes, maintaining a healthy weight can be difficult. By adopting healthy habits, you can manage and possibly reduce menopause weight gain.
In addition to healthy eating principles, other things you could try to nudge your calorie balance in the right direction also include:
Getting at least seven to nine hours of quality sleep nightly; and
Staying physically active through an appropriate mix of cardio for heart health and resistance training to mitigate age-related muscle mass loss.
Is ‘menopause belly’ a thing?
Yes, menopause belly is a real phenomenon. The hormonal changes during menopause are associated with significant changes in body composition and the accumulation of peri-abdominal or visceral fat – causing fat to be redistributed from the hips and thighs to the abdomen.
This shift leads to an increase in belly fat, which can be particularly stubborn.
Belly fat isn't just a cosmetic concern; it poses several health risks, including:
Increased risk of cardiovascular disease: Abdominal fat is linked to higher levels of bad cholesterol and lower levels of good cholesterol.
Higher risk of type 2 diabetes: Belly fat is associated with insulin resistance.
Inflammation: Excess abdominal fat can lead to chronic inflammation, contributing to various health issues.
Should you consider hormonal therapy?
Hormonal therapy can help alleviate some menopause symptoms, but its impact on weight loss varies. While it may not directly lead to weight loss, it can improve symptoms that hinder weight management, such as sleep disturbances and mood swings. Remember to consult your doctor to discuss the benefits as well as the risks before starting hormonal therapy.
Ways to Lose Weight After Menopause Through Diet and Exercise
A balanced diet and regular exercise are crucial for managing weight after menopause. Here are some tips:
Eat a balanced diet: Focus on whole foods, lean proteins, healthy fats, and plenty of fruits and vegetables. Reduce processed foods and sugars.
Monitor portion sizes: Be mindful of portion sizes to avoid overeating.
Stay hydrated: Drink plenty of water throughout the day.
Regular exercise: Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity each week, combined with strength training exercises.
Consider Walking: Selecting exercises you enjoy will increase your chances of sticking to a routine. A low-impact exercise that can be easily incorporated into your daily routine.
Strength training: Helps build muscle mass and boost metabolism.
Yoga and Pilates: Improve flexibility and reduce stress.
Cardio workouts: Such as swimming, cycling, or dancing to increase calorie burn.
What about weight loss medications?
At its core, weight management revolves around maintaining an energy balance. If you consume more energy than your body needs, the surplus is stored, leading to weight gain. Calories represent the energy content in food. However, the reduction in estrogen and progesterone, along with the natural aging process, prompts metabolic changes in the body.
In some cases, weight-loss medication may be an option for women struggling to lose weight after menopause. Medications such as GLP-1 agonists can help manage weight and improve insulin resistance. Consult your healthcare provider to determine if weight-loss medication is appropriate for you.
Losing weight after menopause requires a multifaceted approach that includes dietary changes, regular exercise, and possibly medical interventions. By understanding the causes of menopause weight gain and implementing these strategies, you can achieve and maintain a healthy weight post-menopause.
A medically-backed program with personalized support from doctors, dietitians, and health coaches can make a huge difference. We’ve designed NOVI Optimum Plus based on the latest science and to approach weight loss and hormonal health holistically.