.jpg)
The Real Causes of Menopause Weight Gain
Why did I gain weight during menopause?
The hormonal alterations that occur during menopause make you more susceptible to weight and fat gain around the abdomen. However, it is important to understand that hormones are not in direct control of your body weight, so they are not solely responsible for weight gain. The hormonal alterations, particularly significant reductions in circulating estrogen, alter metabolism and reduce muscle mass, both of which can result in burning fewer calories each day. Metabolic rate actually declines by around 3% per decade in both men and women, which is just a normal part of aging. A number of other factors may increase susceptibility to weight gain, from lack of sleep to emotional eating and more.
This news should actually fill you with confidence because knowing the problem means that you can develop and implement a suitable solution. Despite hormones changing, weight gain ultimately boils down to an energy imbalance. The body burns fewer calories, creating a positive energy balance and those excess calories being stored.
Impact of Menopause on Metabolic Rate
Menopause research has demonstrated that metabolic rate is reduced by 100 kcal per day, while energy expenditure through physical activity is also reduced in women going through menopause by around 130 kcal per day. Together this means menopause may reduce energy expenditure by 230 kcal per day. If no change is made to the diet, those 230 kcal are going to contribute to a daily positive energy balance and therefore stored in the body. The same research also showed that menopausal women gained around 5.5 lbs or 2.5 kg during the study period, while also losing 6.6 lbs or 3 kg of lean muscle mass.
Changing metabolism, loss of muscle, and reduced rates of fat burning are all believed to contribute to fat accumulation around the abdomen. Abdominal fat is a known risk factor for diabetes and cardiovascular disease, both of which are common in post-menopausal women unfortunately.
If you have gained weight during menopause, fear not. You now know why and the next step is to develop a suitable solution.
Health Risks Associated with Menopausal Weight Gain
Weight gain during menopause, particularly around the abdomen, is a known risk factor for diabetes and cardiovascular disease. These health risks emphasize the importance of managing weight gain effectively during menopause.
Common Misconceptions and Diet Myths
Debates and Diets Over the Years
Over the past 30 years, there have been countless debates about what causes weight gain. No doubt you may have tried some, if not all, of these diets. The diet debates exist in the scientific community, media, and general public. Initial suggestions blamed fat and saturated fat, then carbohydrate, sugar, and most recently gluten, dairy, and others. Each disagreement gives rise to a new diet: low fat, low carb, keto, paleo, and more. Despite all the disagreements, obesity and its comorbidities continued to rise across the globe and across all ages.
Research Findings on Diets
Research comparing diets of different compositions has shown the same results, even the futile debates between calories in, calories out, and the carbohydrate insulin hypothesis. The consistent finding in all cases is that adherence to an energy-restricted diet for an extended period produces successful weight loss. Controlling the energy balance is fundamental, and perhaps too glaringly obvious for some.
Impact of Modern Lifestyles on Energy Balance
Both the industrial and digital revolutions marked a major turning point in human evolutionary history. Both periods are characterized by significant reductions in activity and human movement, and a great upshift in food intake and availability.
Research has shown that in 1970, the average energy intake in the USA was 2169 kcal per person per day, which rose to 2614 kcal per person per day in 2010 and has likely continued to rise to this day. A 445 kcal increase in energy intake, coupled with a 142 kcal reduction in occupation-related energy expenditure, results in an average 587 kcal positive energy balance per day over the 40-year period between 1970 and 2010, most of which would have been stored as body fat. This data clearly shows that energy imbalance is at the center of the current obesity issues we face. Granted, most, if not all, of those additional calories would have come from hyper-palatable, processed foods, but fundamentally the issue lies with an energy imbalance.
Key Elements for Effective Weight Loss Diets
There do appear to be two magical elements that make weight loss diets easier and more effective, however. They are diets higher in protein and diets free from processed foods. These two components are absolute non-negotiables in any weight loss diet, alongside a negative energy balance. The other elements are mere details, dictated by personal preference more than anything.
Understanding Long-Term Energy Imbalance
Weight gain occurs as a result of a long-term energy imbalance, whether that energy imbalance occurs because someone eats too much carbohydrate, sugar, or fat, or more than likely a mix of them all, it makes no difference. Consuming more carbohydrate, sugar, and fat all contribute additional calories. Additional calories in excess of the energy you burn each day will create a positive energy balance.
Obviously, fat is the most energy-dense macronutrient, so consuming high-fat foods makes it easier to consume more calories. Similarly, processed carbohydrates rich in sugar are easy to overconsume as they generally taste good and do not fill you up. Both are problematic, and the combination of both fat and sugar, and also salt, is a recipe for weight gain.
Energy Balance and Calorie Control
Everything ultimately boils down to the energy balance and controlling the quantity of calories consumed. This is easier said than done, as our brain and body are hardwired to seek out these pleasurable foods, more so when we reduce our calorie intake when starting to diet. But there are some tricks that you can implement to overcome these issues, which we show our users in our ReverseHealth app video course.
No need to stress about which diet you follow, just focus on creating an energy deficit, eating more protein and fiber, and significantly reducing your intake of highly processed foods.
Effective Strategies to Manage Menopausal Weight Gain
Dietary Adjustments
Focus on creating an energy deficit by prioritizing unprocessed, whole foods, high protein, and high fiber foods with low energy density. Avoid highly processed foods and sugary drinks to help maintain a negative energy balance.
Increasing Physical Activity
Commit to being more active daily. Even small increases in physical activity, like walking or taking the stairs, can help offset the decrease in metabolic rate. Structured exercise programs are particularly beneficial for maintaining lean muscle mass and reducing diabetes risk.
Lifestyle Changes
Improving sleep, managing stress, and finding enjoyable hobbies are valuable during the menopausal transition. These lifestyle changes can support overall well-being and aid in weight management.
Does Hormone Therapy Help to Lessen Weight Gain?
Hormone therapy is sometimes considered to manage various menopausal symptoms, including weight gain. While hormone therapy can help alleviate symptoms like hot flashes and mood swings, its effect on weight gain is not straightforward. Some studies suggest that hormone therapy may help reduce fat accumulation, particularly around the abdomen, by maintaining higher levels of estrogen, which can positively influence metabolism and fat distribution. However, hormone therapy is not a weight loss solution and should be considered alongside other lifestyle changes for managing weight during menopause. It’s essential to discuss the potential benefits and risks with a healthcare provider before starting hormone therapy.
Reversing Menopausal Weight Gain
Three simple, scientifically proven methods of addressing your menopause weight gain include:
Activity: Commit to being more active in your daily life. Be mindful that your body’s normal energy expenditure has dropped by roughly 230 kcal, so becoming more active, walking, taking the stairs, and even following a structured exercise program will help you. Exercise is also the best way to help maintain lean muscle mass, which will not only help you burn more calories but also develop a lean, toned physique. Furthermore, exercise is the best way to reduce diabetes risk.
Diet: Weight gain is caused by a long-term positive energy balance, so to address this you will need to modify the quantity of calories that you are consuming. This can be achieved by simply prioritizing unprocessed, whole foods, high protein, and high fiber foods with low energy density, and drinking water and low-calorie drinks rather than sugar-laden soft drinks.
Lifestyle: Improving sleep, making time to rest and relax, spending time with family and friends, and finding new hobbies that you enjoy are all valuable during the menopausal transition.
Conclusion
In summary, weight gain during menopause is a common issue influenced by hormonal changes, decreased metabolic rate, and lifestyle factors. Understanding these changes is key to managing weight effectively. Hormonal alterations and a decline in muscle mass lead to an energy imbalance, resulting in weight gain. Health risks associated with this weight gain, such as diabetes and cardiovascular disease, further emphasize the need for effective management strategies.
Debates and myths around diet fads often cloud the real issue, which is maintaining an energy balance. Research findings highlight that successful weight loss is achieved through sustained energy restriction. Modern lifestyles contribute to an energy imbalance, exacerbating weight issues. Key elements for effective weight loss include higher protein diets and avoiding processed foods. Understanding and addressing a long-term energy imbalance is crucial for managing weight.
To manage menopausal weight gain effectively, dietary adjustments, increased physical activity, and lifestyle changes are essential. Additionally, considering hormone therapy with professional guidance can help alleviate some symptoms but is not a standalone weight loss solution.
At ReverseHealth, we have taken the latest scientific research in the area of menopause, weight gain, and women’s health and developed an app that incorporates each of the above elements, accounting for your unique needs to deliver a bespoke road map to show you exactly what you need to do in order to lose weight and regain your health. Begin your journey now by taking our quick quiz here.
FAQS
How much weight does the average woman gain during perimenopause? On average, women may gain around 5-10 pounds during perimenopause.
What is the best medication for menopause weight gain? There is no specific medication for menopause weight gain. Hormone therapy may help manage symptoms but should be considered with a healthcare provider's advice.
What causes rapid weight gain in perimenopause? Rapid weight gain during perimenopause is often due to hormonal changes, decreased metabolism, loss of muscle mass, and lifestyle factors such as poor diet and lack of exercise.
What is the best way for a menopausal woman to lose weight? The best way to lose weight during menopause is to create an energy deficit through a balanced diet rich in unprocessed foods, increased physical activity, and healthy lifestyle changes.
Does menopause weight gain go away? Menopause weight gain can be managed and reduced with consistent lifestyle changes, a healthy diet, and regular physical activity.