Menopause and Weight Gain: Expert Insights You Must Know!

The Connection Between Menopause and Weight Gain

As you know, the best part of the oestrogen hormone (your dearest woman- hormone) goes into a change in its level as you hit menopause. This vital hormone plays a significant role in the body's different metabolism. The also hormone helps in deciding how your body reacts to;

• Muscle mass maintenance
• Burning of calories at rest
• Storage of fat
• Use of body energy

Read on to learn how your body changes with these, in detail and how ultimately hormonal changes lead to weight gain.

1. Muscle Mass Maintenance

Oestrogen tells your body to build and maintain muscle tissue. A good level of oestrogen in your body prioritises muscle mass. Muscles are metabolically expensive, meaning they burn more calories than stored fat.

2. Burning of Calories at Rest

Oestrogen has a role in regulating BMR (Basal Metabolic Rate). 

Basal Metabolic rate is the number of calories your body burns when resting. With low levels of oestrogen, your BMR is low. So, after menopause, your ability to burn calories reduces.

3. Storage of Fat

Oestrogen also decides where your body fat must be distributed. With menopause and reduced estrogen, the fat storage shifts towards the abdomen. They move from the hips and thighs ( seen at the reproductive stage of your life). 

4. Use of Energy

With an optimum level of oestrogen, your body can make appropriate decisions about efficiently using energy from your food.  Your body might be more adept at using energy for cellular and physical activity. 

However, with fewer oestrogen levels, energy utilisation is less efficient, potentially contributing to weight gain.

This is how your oestrogen levels manage your metabolic balance and go out of tune when you hit menopause.

Your body starts facing the speed breakers as you are in your perimenopause. That is why you must start taking proactive steps to manage your metabolic health and weight as you start the transition towards menopause - perimenopause.

Strategies to Cope Up With Menopausal Weight Gain

Here are some quick strategies you can start with if you are worried about excessive weight gain during menopause.

1. Exercise

This is not like you must go to a gym and start lifting weights! Just moving your body is one of the most effective ways to manage weight. 

How Does Exercise Help?

• Boosts Metabolism by elevating your Basal Metabolic Rate.
• Your muscle mass starts building by at least 2-3 weekly sessions.
• Exercise also releases endorphins, which have mood-boosting effects. It can help combat stress-related weight gain.

Some of the best exercises you can add to your daily routine are;

• Cardio is like brisk walking, swimming, cycling and dancing.
• Using resistance bands also helps in targeting certain muscle groups.
• You can also improve your joint flexibility, posture and balance by practising yoga.

2. Diet

A balanced diet is always essential for keeping your body healthy at any stage of life.

• You can focus on a fibre diet, portion control, and mindful eating to control your cravings.
• Adding spices like ginger, turmeric, and cinnamon helps control sugar spikes. They also improve your metabolism.
• You must also ditch packaged and processed food items and focus on whole foods.

Said that, don't deprive yourself of occasional treats. Whatever you plan to eat, do it well before you go pick up groceries. It helps a lot in managing your intake. Consult your healthcare provider to know what works best for your type of metabolism.

3. Stress Management

Stress management is critical during this hormonal transition stage.

• Increased cortisol, the stress hormone, can contribute to weight gain. You must have heard about 'stress-eating'. Yes, that's what stress does to you. It increases your appetite and also promotes fat storage around the abdomen.

4. Get Enough Sleep

Sleep is another factor that can contribute to menopausal weight gain. 

• The two hormones related to your hunger- ghrelin and leptin- are influenced by sleep.
• Just not that, an improper sleep schedule and inadequate sleep quality can disrupt your hormones and metabolism.

Practical Tips to Take Charge of Your Health for Menopausal Weight Loss Journey

If you are wondering what more you can do when you are already someone who regularly keeps a check on healthy habits, but still keeps gaining weight, then do not worry. Menopause is a time when you face unwanted weight gain. But, never let this menopausal change define your journey.

NIrva always focuses on prioritising healthy habits for healthy ageing.

Here's a list of tweaks you can do to help you lose weight in a healthy way!

• Make healthy eating habits your go-to goal, and do not use restrictive meal plans and crash diets.
• Make smart swaps. Replace sugary drinks with water or herbal teas. Ditch the option of refined grain and go for whole grains.
• Choose smaller plates to practise easy portion control. It is just like a mind game!
• Always know your metabolic capability and pay attention to hunger and fullness signals. Do not overeat, and do not skip any meal when you are hungry.
• When you are hungry, try to fill your stomach with healthy options like fruits and vegetables.
• Try to gain some muscles. It is never too late. Menopausal age does not mean that you do not have the strength to exercise. Give yourself some calm time with low-intensity muscle workouts like swimming and dancing.
• Do not choose an activity you dislike because your friend is in it. It will only add to  your mental-stress.
• Keep reminding yourself that your weight-loss goal is a number that you must achieve at once. Set smaller goals of achievable milestones.
• Track your improvement and celebrate even the smallest victories.
• Practise self-affirmations by keeping a journal or diaries.

Take Home Message!

Weight loss journey during menopause is nothing different from weight loss journey at any other age. It is all about training your brain, more than your body. Managing the hormonal changes with proper diet, exercise and mindful approaches is the real holistic strategy.

Know more about this from the holistic health experts at Nirva.