As women age, it can be difficult to maintain an average weight. Weight gain often begins during perimenopause, several years before menopause. As a woman enters her 50s, she often gains weight at a rate of about 1.5 pounds each year.
Do you know why weight gain during menopause is a common problem for women going through this life stage?
It is thought that hormonal changes often cause a slowdown in metabolism, leading to an increase in body fat, especially in the abdominal area.
Weight gain often occurs with menopause. The good news is that there are ways to reduce weight gain and other menopause symptoms. You can reduce this condition by eating a healthy diet and leading an active lifestyle.
Also read: 10 Best Protein Powders for Weight Gain
Menopause: what is it?
The last period is during menopause. If you haven’t had your period for a whole year, you’re in menopause. Many women believe that weight gain coincides with menopause. However, age and lifestyle changes are more likely to be the culprit.
When does weight gain start after menopause?
It is usually worst during perimenopause, or the beginning of menopause. Menstrual periods continue during perimenopause. Hot flashes, mood swings, and weight gain may be present and changing.
These symptoms begin 7 to 10 years before menopause and are caused by changes in the body’s production of progesterone and estrogen hormones. These hormonal changes and other factors can cause rapid weight gain.
When will the weight gain associated with menopause end?
Weight does not continue to increase indefinitely. It’s stable. However, the most dramatic weight gain is seen during perimenopause and the first few years after the last menstrual cycle, and can have a negative impact on your health and general well-being.
Menopausal bellies make you more susceptible to diabetes, high blood pressure, heart disease, stroke, and respiratory problems. In addition, increased stress on the joints can lead to arthritis problems, reducing mobility and making exercise more difficult.
What causes weight gain during menopause?
There are various causes of weight gain during menopause, but
1. Aging –
Women between the ages of 45 and 55 typically gain about 0.5 kg per year. Muscle loss associated with aging slows down metabolism and causes weight gain. Therefore, if you continue to eat the same diet, you are more likely to gain weight.
2. Distribution of fat and estrogen
Estrogen’s first effect on the body is to increase muscle mass, which affects metabolism and the way the body uses energy. As estrogen decreases, muscle mass also decreases, so perimenopause and postmenopause are more likely to experience a slowdown in metabolism. If your metabolism is slow, you don’t need as many calories to maintain the same weight.
A decrease in estrogen can cause you to accumulate more belly fat than in other parts of your body, a condition known as a “menopausal belly.” This results in a decrease in muscle mass, which can lead to an increase in body fat and make you look heavier, even though your weight remains the same.
Also, read “Sauna and Weight Gain/Loss: Facts and Tips.”
3. Signs of menopause-
Menopause can make it difficult to exercise and eat healthy, which can lead to weight gain. These symptoms include hot flashes, lack of sleep, and low mood.
4. Pressure from everyday life –
Life’s stresses, such as work pressure and caring for an aging parent, can make it difficult to prioritize your health throughout menopause. Postmenopausal and perimenopausal weight gain is often associated with lifestyle factors.
Aging naturally causes a decline in muscle mass and metabolism, as do hormonal changes. Therefore, it becomes especially easy for your body to burn more calories than it needs and store those additional calories as fat. However, lifestyle factors such as what you eat, how much you consume, and how much exercise you do can affect your weight.
5. Genetics –
Weight gain around menopause can also be influenced by genetics. If your parents or relatives have abdominal obesity, you may also develop abdominal obesity.
Also read 10 best dried fruits for weight gain
Why is it difficult to lose weight during menopause?
The reasons why weight gain is difficult to reduce after menopause vary from person to person, but hormonal changes, slowed metabolism, and lifestyle factors may all play a role in this phenomenon.
Menopause slows down your metabolism, changes the distribution of fat, and often causes fat to accumulate around your abdomen. Factors such as age-related muscle loss and lifestyle changes can also make it difficult to lose excess weight during menopause.
What are the risks of this weight gain?
Weight gain during menopause can be detrimental to your health. If you are overweight, you are more likely to experience several health problems, especially those related to your abdomen, such as:
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Difficulty breathing.
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Blood vessels and heart disease.
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Type 2 diabetes.
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Additionally, carrying excess weight increases your risk of developing malignancies such as breast cancer, colon cancer, and endometrial cancer.
How can I prevent weight gain during menopause?
No miracle method can stop or reverse menopausal weight gain. However, following the basics of weight management can help.
1. Exercise regularly.
Physical activity such as aerobic exercise and strength training can help you lose excess weight and maintain a healthy weight. When you build muscle, your body burns calories more efficiently, making it easier to maintain a healthy weight.
Experts recommend moderate aerobic exercise for most healthy adults. This includes intense aerobic exercise, such as jogging for at least 75 minutes a week and brisk walking for at least 150 to 200 minutes a week.
We also recommend doing weight training at least twice a week. Increase your training plan to lose weight or achieve a specific fitness goal.
Plan some time for self-care. Exercise can be beneficial if you engage in enjoyable activities. This includes exercise through hobbies such as yoga or gardening. You might sleep better if you move more. As a result, you may find it easier to exercise more.
2. Maintain a balanced diet –
Now that you need fewer calories, you should get them from whole foods such as fruits, vegetables, nuts, and lean meats. They are often lower in calories and more nutritious than processed foods, which can help you maintain energy even when you need to reduce your calorie intake to reach your goals.
Additionally, you may find it beneficial to focus on the structure of your meals, such as eating healthy meals regularly and preparing healthy snacks in advance. An additional tool for finding opportunities to improve your health is to keep a notebook to record your eating and drinking habits.
3. Get enough rest.
When starting a new exercise regimen based on the recommendations above, quality sleep plays an important role in helping your body recover between workouts. the studyHowever, it also suggests that metabolism may be affected by sleep duration. Lack of sleep is clearly associated with increased levels of the hormones ghrelin, which increases appetite, and leptin, which suppresses appetite.
So if you’re having trouble sleeping due to menopausal symptoms, see if you can improve your sleep hygiene by practicing relaxation techniques like meditation before bed, or by cutting back on fluids for a few hours beforehand. It may be helpful to do so.
Also read 13 essential tips for self-care during menopause
Can hormone therapy help reduce weight gain?
Hormone therapy is the most commonly used treatment for hot flashes that reduce quality of life. Fat accumulated around the midsection of the abdomen may also be redistributed with this procedure. Visceral fat is the name for that type of fat. Additionally, hormone therapy can help with weight management by enhancing sleep, which can result in a transition to a healthier lifestyle.
Keep in mind that weight gain during menopause is normal. Accepting the physical changes that come with menopause can have a positive impact on your mental health. However, you can reduce weight gain by changing your eating and exercise habits. Adjust your lifestyle and strive for a healthier body.
Conclusion-
As menopause approaches, various changes occur. My menstrual cycles are becoming irregular. My mood and sleep are worsening. If you’re like many women, you may notice that you’re gaining weight, even if your diet and lifestyle choices haven’t changed.
Sudden weight gain or other symptoms of menopause can affect your physical and mental health. Therefore, if you are experiencing any discomfort due to menopause, consult a professional. With a customized care plan, women’s health experts like your primary care physician and obstetrician-gynecologist can help put your mind at ease.
Also read how to deal with menopausal symptoms at age 50.
