How to keep your weight under control during menopause

It is not uncommon for people to experience fluctuations in their weight throughout their lifetime, particularly for those whose weight can be influenced by hormonal changes during various life stages such as menstrual cycles, pregnancy, perimenopause, and menopause. Although not everyone is guaranteed to experience weight gain during menopause, it can be a common worry for those approaching this stage of their life.

When it comes to weight gain and body composition changes during menopause, several factors are at play. If maintaining a healthy weight is a concern, there are strategies available to manage weight gain and achieve an optimal weight for your body. Read on for everything you need to understand about menopausal weight gain and the most effective ways to reduce it.

What causes weight gain during menopause?

During menopause, several factors can contribute to weight gain:

1. Reduced muscle mass: Due to age, fluctuating hormones, and decreased physical activity, many individuals experience a decrease in muscle mass, which can make any weight gain more noticeable.
2. Hormonal fluctuations: During the perimenopausal stage, which precedes menopause, hormones can fluctuate between high and low levels before eventually declining. Both high and low levels of oestrogen have been linked to increased fat storage.
3. Heightened insulin resistance: As people age, they naturally become more resistant to insulin, which can make weight loss more challenging.
4. Poor sleep: Some individuals may experience difficulty sleeping during menopause, which can affect hormone regulation and appetite control, leading to weight gain.

Make better food choices

A healthy diet is key – it’s important to find something that works for you and that you can stick to. As a general rule, upping your intake of fruit, vegetables, whole grains, legumes, nuts, fish, lean meat, complex carbohydrates, nutrient dense foods and healthy fats such as olive oil and avocado is a good place to start.

Cut down on excess sugar, fatty foods, refined carbohydrates, processed meat, fizzy drinks and fruit juice, and also try to limit alcohol consumption, which often contains additional sugar and empty calories, as well as having a detrimental effect on sleep quality.

Get your thyroid checked

If you are experiencing symptoms such as weight gain, brain fog, skin changes, and depression, it may be beneficial to consult with your GP to evaluate your thyroid function. These symptoms can be caused by an underactive thyroid, which is a fairly common condition in later life. However, since these symptoms are often attributed to hormonal changes, the thyroid is frequently not screened or not thoroughly assessed.

Get moving

To combat menopausal weight gain, the following exercise routines are recommended:

• Resistance training: Hormonal changes and ageing can cause a decrease in lean muscle mass. To address this, high-repetition resistance training has been found to be effective in reducing abdominal fat, a common problem area during menopause.
• Cardio training: Aerobic exercise, also known as cardio, is another way to achieve weight loss goals after menopause. Studies have demonstrated that cardio can reduce abdominal fat without sacrificing muscle mass. Additionally, cardio exercises do not require specialized equipment or intense physical pressure, making them an ideal option for individuals over 50 seeking to manage menopausal weight gain.
• Combination training (resistance and cardio): For the best results, some studies have suggested a combination of resistance and cardio training as a strategy for healthy weight loss and muscle mass retention.

Take magnesium

Magnesium is beneficial not only for boosting insulin sensitivity and supporting healthy blood sugar levels but also for promoting sleep by elevating the levels of GABA, a neurotransmitter that promotes relaxation and sleepiness. Inadequate sleep is common in later life and can disrupt hormones such as leptin and ghrelin, which play a role in regulating hunger and fullness, leading to changes in food cravings and consumption. To promote good sleep, consider taking magnesium threonate or glycinate 30 minutes before bedtime.

Hormone Replacement Therapy

If your weight gain is another symptom of the hormonal changes in your body, Hormone Replacement therapy or Bio-identical Hormone Replacement therapy can help you to maintain or restore your ideal weight once again. By rebalancing oestrogen levels, we increase skin elasticity and prevent the increased storage of fat. You will also feel better mentally, sleep well and maintain a normal appetite. 

If you’d like to find out more about any of these options, or for support during your menopausal journey, click here to book a consultation.