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Understanding Menopause and Weight Gain
I get it, you are frustrated and desperate.
You are eating the same, exercising the same, nothing has outwardly changed yet you are gaining weight consistently. Noticeably around the abdomen.
Unfortunately, that frustration and desperation often leads to rash decisions and short-term thinking. A juice cleanse, 6-week detox, or something similar, you know the type of thing that is incredibly difficult to do and may result in a few pounds of weight loss. But that weight comes back after a while, and it often brings more with it.
Menopause is a real challenge, but once you understand what is happening, you can and you will overcome that challenge and find happiness and health again. I can assure you of that.
In the following article, I’ll discuss the fastest way to lose weight during menopause, and keep it off forever.
What Happens During Menopause?
The biggest change that happens during menopause is a significant drop in circulating estrogen. This hormonal alteration is responsible for a slowdown and shift in metabolism, meaning you burn fewer calories and are more likely to gain weight and store more body fat around the abdomen.
Unfortunately, these hormonal changes also result in muscle loss, again increasing the likelihood of weight gain. This also makes it more challenging to lose weight once it’s gained and keep the weight off once it’s lost.
Fluctuating hormones also cause symptoms such as hot flashes, mood and sleep disturbances, and unstable energy levels, each of which can impact quality of life and daily frustrations. Falling estrogen can also have detrimental effects on bone health, skin, and cardiovascular health.
Enough of the doom and gloom, let's discuss how we can address these issues and lose weight, fast.
When Does Menopause Weight Gain Start?
Menopause weight gain often starts during perimenopause, the transition period leading up to menopause. This can begin in a woman's 40s and last several years. During this time, hormonal fluctuations can cause weight gain, especially around the abdomen.
What Causes Menopause Weight Gain?
Menopause weight gain is primarily caused by hormonal changes, specifically the decline in estrogen levels. This leads to a slower metabolism, increased fat storage, and muscle loss. Additionally, lifestyle factors such as decreased physical activity and poor diet can contribute to weight gain during this period.
What Causes the Belly Fat, or Menopause Belly?
The decline in estrogen levels during menopause shifts fat storage from the hips and thighs to the abdomen. This results in the notorious "menopause belly," which is not only aesthetically concerning but also poses health risks such as increased risk of cardiovascular disease and type 2 diabetes.
Rapid Weight Loss: Is It Possible?
The body is made up of multiple compartments, all of which contribute to our total body weight. Some of these compartments can be altered within a few days or even hours, while others take much longer to change. So if you want rapid weight loss then you have to target those components that can be changed in hours or days.
Body water, gut content, and carbohydrate stores are three compartments that can be modified in a very short period. These three compartments can be targeted to produce rapid weight loss. All you have to do is sit in a sauna for a few hours, stop drinking, cut fiber out of your diet and stop eating carbohydrate. Do this for a few days and weight will literally drop off you and the scale will start moving in the direction you want it to.
Now that sounds ridiculous doesn’t it?
The other additional issue here is that as soon as you stop using the sauna, start drinking again, eat fiber and carbohydrate again the weight will come back just as fast as you lost it.
Reframe Your Thinking: Focus on Fat Loss, Not Just Weight Loss
Rather than weight loss per se, you should reframe your thinking toward body fat loss rather than weight loss. The reality is you do not want to lose weight, you really want to lose body fat.
The issue is that losing body fat takes much longer than losing weight does. But, body fat loss will improve how you look, improve how you feel and most certainly improve your health.
So instead of short-term weight loss, focus on long-term sustainable fat loss.
Realistic Rate of Fat Loss
Now there is a general belief that 3500 kcal equates to roughly 1 lb of body fat. So a daily energy deficit of 500 kcal would likely produce around 1 lb of fat loss per week.
A 500 kcal energy deficit is ideal because it is big enough to drive meaningful fat loss, but not so big that life becomes unbearably tough and metabolic rate slows down.
Let’s imagine for a second that my daily energy requirement is 1800 kcal per day. That means if I ate around 1800 kcal per day my weight would remain pretty much the same. By removing 500 kcal and consuming only 1300 kcal per day my body then has to utilize stored energy (such as body fat) rather than food. Repeat this process consistently for 6 - 12 weeks and these energy stores (e.g., body fat) will decrease in size, ultimately producing fat and weight loss.
Now when you start a diet it is normal to lose more than 1 lb a week in the first few weeks. But this is weight loss from those other compartments that I mentioned previously, water, gut content, and carbohydrate stores.
It can sometimes be disheartening to see weight loss slow down after the first few weeks, but in actual fact that is absolutely normal and have confidence that your consistency with the plan will then produce fat loss.
The Pitfalls of Extreme Calorie Restriction
The issue with the “how low can you go” diet, that drastically cuts calories (e.g., 800 kcal per day) is that most weight loss comes from water, gut content, and carbohydrate stores, very little from fat loss as they do not last long enough to result in any meaningful change to body fat stores.
Other issues include the slowdown of metabolic rate meaning you actually burn fewer calories, reduction in general activity levels as you don’t have the energy to move, again meaning you burn fewer calories. Drop in energy, mood, motivation, life becomes miserable.
Yes, you might lose weight and you might lose more than 1 lb per week. But trust me, it will come back and it will come back faster than you lost it.
The impact on your metabolic rate and activity levels is pretty significant because this results in a phenomenon called adaptive thermogenesis, which basically means the body shifts into a state that prioritizes the storage of energy. It does this by changing your appetite, so you start craving food all the time, eat way more than you ever had and all that energy is then stored.
Reality Check: Sustainable Weight Loss During Menopause
Sorry to disappoint those of you who came here hoping for a quick fix solution that would result in 5+ lbs of weight loss per week while also feeling amazing.
But the reality is very different.
10 Quick Rules for Losing Weight Fast During Menopause and Keeping It Off
- Create a 500 kcal energy deficit: This is essential for driving meaningful fat loss without drastic measures.
- Increase your protein intake to around 1 gram per 1 lb of body weight: Protein is crucial for preserving muscle mass and promoting satiety.
- Build your diet around low energy density, high fiber foods: These foods help you feel full while consuming fewer calories.
- Moderate amount of carbohydrates, prioritizing whole grains and legumes: These provide essential nutrients and sustained energy.
- Moderate amount of fat, prioritizing heart-healthy unsaturated fats: These fats support overall health and well-being.
- Drinking water, sparkling water, sugar-free flavored water, tea, and coffee: Stay hydrated with low or zero-calorie beverages.
- Supplement simply with whey protein and vitamin D: These supplements can help fill nutritional gaps.
- Avoid energy-dense, ultra-processed foods: These foods are often high in calories and low in nutritional value.
- Eat 3 main meals and a small snack: Structured eating can help manage hunger and prevent overeating.
- Be consistent with the above: Consistency is key to achieving and maintaining weight loss.
These 10 rules are absolutely essential to ensure you lose weight as fast as possible, while also keeping it off long-term.
Can Hormone Therapy Help with Menopause Weight Gain?
Hormone therapy can help manage some symptoms of menopause, such as hot flashes and mood disturbances, but its effect on weight gain is not significant. While it may slightly improve fat distribution, it is not a magic solution for weight loss. It's essential to combine any therapy with a healthy diet and regular exercise.
Can Trendy Weight-Loss Drugs Help Menopause Weight Gain?
Trendy weight-loss drugs might offer temporary weight loss solutions, but they often come with side effects and are not sustainable long-term. It's crucial to focus on lifestyle changes that promote health and well-being rather than relying on medication.
When Will Menopausal Weight Gain Stop?
Menopausal weight gain often stabilizes post-menopause, but this varies for each individual. Maintaining a healthy lifestyle can help manage weight during and after menopause.
What is the Best Diet for Menopausal Weight Gain?
A balanced diet that focuses on whole foods, adequate protein, healthy fats, and fiber is best for managing menopausal weight gain. Avoiding processed foods and sugary beverages is also crucial.
We have created a great example of a menopause weight loss diet plan that will help you.
What If My Diet Was Fine Before Menopause?
If your diet was fine before menopause but you're still gaining weight, consider adjusting portion sizes, reducing calorie intake slightly, and incorporating more physical activity. Menopause changes how your body processes and stores energy, so some adjustments may be necessary.
What is the Best Exercise for Menopause?
The best exercise for menopause includes a mix of cardiovascular activities, strength training, and flexibility exercises. This combination helps maintain muscle mass, support cardiovascular health, and improve overall well-being.
How Do You Stay Motivated to Exercise During Menopause?
Staying motivated can be challenging, but setting realistic goals, finding activities you enjoy, and possibly working with a fitness coach can help. Regular exercise can also improve mood and energy levels, creating a positive feedback loop.
Conclusion: Achieving Sustainable Weight Loss During Menopause
Navigating weight loss during menopause can be challenging, but by understanding the unique changes happening in your body and implementing effective strategies, it is entirely possible to achieve and maintain your weight loss goals. The key lies in focusing on sustainable fat loss rather than just rapid weight reduction.
By increasing your protein intake, choosing foods with high satiety scores, and prioritizing low energy density foods, you can manage your hunger and support your metabolism. Smart carbohydrate timing can enhance your workout performance, while ensuring your diet is enjoyable will help you stay consistent in the long term.
Avoid extreme calorie restriction and quick-fix solutions that lead to temporary weight loss. Instead, aim for a realistic and manageable energy deficit that promotes gradual, lasting fat loss. Hormone therapy and trendy weight-loss drugs may offer some assistance, but the foundation of your weight loss journey should be built on a balanced diet, regular exercise, and a positive mindset.
Remember, menopause is a natural phase of life, and with the right approach, you can navigate it healthily and confidently. Stay motivated, stay informed, and prioritize your well-being above all. For more personalized advice and support, consider consulting with healthcare professionals who can tailor recommendations to your specific needs.
Embrace these 10 rules for lasting weight loss during menopause, and take the first step towards a healthier, happier you.
