By Lucy Jones, Lutrition
Have your clothes started feeling tighter since you’ve been going through the menopause transition? You’re not alone – at least 50% of women are thought to gain weight through menopause. But why is this – and can it be reversed?
Hormonal changes at menopause
As women age, their bodies produce less oestrogen, causing ovulation (the release of an egg) to become less frequent. Eventually, eggs are no longer released, and periods stop. Did you know that menopause is actually one day – and happens exactly 12 months after a woman has her last period?
Declining oestrogen levels at menopause don’t just end periods. They can also increase body fat and reduce muscle. As a result, body shape changes. It shifts away from the stereotypical curvy feminine figure, towards a straighter, boxier figure. This is because body fat starts being laid around the stomach, instead of the hips and thighs. The best way to describe this (and it’s what many women say to me) is that it’s like having a “spare tyre” around your stomach, and can make wearing some of your favourite clothes less comfortable.
You’re losing muscle
We all start losing muscle from around the age of 30, but this speeds up at menopause due to declining hormones. Muscle burns more calories than body fat. So as muscle is lost, you burn fewer calories each day. Have you noticed any changes in your strength? This might indicate you’re losing muscle.
If you’re not adjusting your diet accordingly, or rebuilding muscle through resistance training, weight gain will become easier.
Don’t forget lifestyle
Daily habits aren’t out of the question when it comes to identifying what’s causing weight gain at menopause. A diet packed with processed foods that are high in sugar and fat, and contain little fibre, isn’t going to keep you full. This means you’ll likely feel hungry not long after you’ve eaten, and will be snacking regularly. Also, if you’re not exercising regularly, you’ll burn less calories. Simply put – if you’re eating more calories than you’re burning, weight gain will happen.
Can weight gain at menopause be reversed?
Whilst you can’t control hormonal changes or ageing, you can control your lifestyle habits. Despite misconceptions, weight loss at menopause isn’t impossible – here are a few things you can do.
Resistance exercise
Resistance exercise helps to build and maintain muscle, so that you’re burning more calories each day. This will make it easier to lose weight.
Don’t worry – you don’t need to be hitting the gym if you don’t want to. Simple exercises like squats and lunges help build muscle. There are lots of free, beginner friendly online exercise classes available, that you can do in the comfort of your own home. Start with just 10 minutes and work your way up from there.
Eat whole foods
Whole foods are packed with fibre, protein and healthy fats which will keep you full and satisfied. As a result, you’ll likely eat smaller portions and snack less often. This will make it easier for you to eat less calories than you’re burning, helping with weight loss.
Reduce emotional eating
Eating comfort foods when you’re feeling down, stressed or tired is a totally normal response. However, emotional eating might be causing you to eat more calories than you realise. If you’re eating well and exercising regularly, but still not seeing results, this could be why.
You don’t need to cut out comfort foods, instead find additional ways to manage how you’re feeling. Journaling, talking to a friend or going on a walk are some tools you could try out.
Summary
Menopausal weight gain can feel frustrating, especially when it comes out of the blue, and it’s often down to hormonal changes, ageing and daily habits. Fortunately, making some changes to your lifestyle can help you to lose those unwanted pounds.
What lifestyle change are you going to make, to help you fit comfortably and confidently back into your clothes?
By Lucy Jones, Lutrition