Reasons for Menopausal weight gain & 8 tips to tackle it.

Once we hit our 40s and 50s our bodies can begin to change. Women who never had an issue with their weight can suddenly discover that they no longer fit into their favourite outfits. For others, there’s frustration that no matter how well they eat, they can no longer shift the few extra pounds which have crept up over the last few years. Body composition can also change, and you may hear women talk about their “menobelly” referring to weight gain specifically around their mid-section.

It’s estimated that women gain on average 0.7kg weight per year through their 40s and 50s (1). These changes are understandably both frustrating and upsetting and can be driven by a number of factors. Despite the gradual weight creep, for many it can be a shock for a woman to feel like she's suddenly lost control of her weight.

So why do we find ourselves putting on weight around this time? Clearly genetics and diet and lifestyle choices have an impact on our weight, but’s let’s look at some of the other factors.

1) Ageing causes our metabolic rate to slow -this is the amount of energy (or calories) we require to live, breathe and function. At the same time, we often move less as we get older, due to factors such as sedentary jobs, less free time and perhaps mobility issues from injuries, joint aches and pains.

The result of burning less energy than we consume, leads to weight gain. This can be further exacerbated by a fall in muscle mass, as muscle helps us burn more energy, but reduces with age. See previous blog for detail on bone health in menopause.

2) Hormonal changes can trigger the evolution of a pear to an apple-shaped body in terms of body composition. Oestrogen plays a role in fat distribution, so when it falls during (peri)menopause, the body fat which was once stored more around the hips and thighs, to support reproduction, moves to storage around the abdomen (2).

3) Lower oestrogen levels can also impair insulin sensitivity, meaning the body can’t regulate blood sugar as effectively, which can again lead to further abdominal weight gain. Insulin and blood sugar regulation can further be impacted by higher levels of stress/ cortisol which are often understandably higher during menopausal years due to all the upheaval and symptoms.

4) Sleep issues are rife in perimenopause, and tiredness can impact the hormones responsible for regulating hunger levels. When we're tired, leptin (our satiety hormone) is lower, plus we feel hungrier as grehlin (our hunger hormone) is higher. This can lead to cravings and poor food choices.

5) The thyroid is key in regulating metabolism (i.e. how fast we burn calories). If this is underactive, which is a tendency in middle aged women, metabolism slows and weight gain results. Other symptoms include depression, hair loss and low energy, so always worth getting levels of thyroid hormones checked where relevant.

Whilst our bodies inevitably change as we get older, there are steps we can take ourselves to help regain control. Try these tips to help with weight gain in menopause.

1. Opt for a balanced, nutrient-rich diet to nourish the body and mind. The instinct may be to control weight by a severe reduction in calories, but this can lead to nutrient deficiencies which impair overall health whilst also reducing bone & muscle density (precursors of osteoporosis). It can also be stressful and can make us miserable! The Mediterranean diet is a great place to start when making nutrition changes. It includes a variety of whole foods, vegetables, lean proteins, whole grains, and healthy fats providing essential nutrients while keeping you satiated.

2. Try to stabilize blood sugars to increase insulin sensitivity. Do this by moderating the “good stuff” (e.g. booze, sugar, caffeine, processed foods), and also trying to stick to 3 meals a day rather than snacking. Processed foods and those high in added sugars also tend to be calorie-dense and nutrient-poor.

3. Prioritize protein by including a some with each meal e.g. poultry, fish, legumes, tofu, eggs, nuts and seeds. Protein-rich foods can help increase satiety, regulate blood sugar levels, and support muscle strength which are all key tools for weight management. I always say that a protein-filled breakfast can transform a person's day by providing energy and reducing energy dips and cravings later on.

4. Think about plate portions: An easier - and more enjoyable way - than calorie counting when approaching diet can be looking at the make up of your plate. Aim for ¼ plate protein (see above point). ¼ of complex carbohydrates (e.g. rice, potatoes, wholegrains) and ½ of plants (ie. a rainbow of vegetables including leafy greens). The plants are not only full of vital vitamins and minerals, but also packed with fibre which keeps us fulled for longer, are nutrient-dense and generally low in calories. Thinking about a spaghetti Bolognese in the UK, traditionally portions are more ¾ pasta/ complex carbs and ¼ protein and plants, but by reducing the pasta and adding a side salad in this can totally transform the plate and the nutrient content.

5. Focus on sleep – not always easy in perimenopause- but when we are exhausted our hormones can't properly recognise hunger and satiety. Putting in place good sleep “hygiene” can help e.g. no screens in the bedroom, cool bedroom temperature, one hour wind down time before bed, avoiding stimulants such as alcohol and caffeine.

6. Get exercising, but not too much! Getting in some sessions mixing cardiovascular and strength training can be a game changer- both by building muscle to burn fat and also managing stress. However, it's really important to avoid over-exercising as this can affect recovery times and actually slow metabolism.

7. Stay Hydrated: Drinking sufficient water is essential for overall health and can actually aid in weight management. It sounds basic but sometimes thirst can be mistaken for hunger. Aim for at least eight glasses of water per day and consider incorporating herbal teas or infused water for added variety.

8. Get your thyroid checked to understand if this may be driving weight gain and other symptoms. The GP can check your TSH level (Thyroid Stimulating Hormone), and private testing companies can undertake more thorough tests within this area. Get in touch if this is something of interest.

I hope you’ve found this blog and tips useful. There is so much that can be done to support weight gain, sometimes a few tweaks in what and how we eat can trigger transformational change. A personalised plan and coaching can be key to help you achieve your health goals. Get in touch if you’d like to find out more tips for managing weight gain in menopause or anything else affecting your day-to-day health.

References:

1. Wing, R. Matthews, K.A. Kuller L.H. (1991), ‘Weight gain at the time of menopause’, Arch Intern Med, 1991(151), pp.97-102

2. Lizcano, F. & Guzmán, G. (2014). ‘Estrogen Deficiency and the Origin of Obesity during Menopause’, Biomed Res Int, 2014 (2014), 757461.