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Weight gain occurs before and during menopause partly because of a drop in estrogen levels. Low-quality sleep and regular, age-related reductions in metabolism and muscle tone can also contribute to this weight gain. The weight tends to develop in the abdomen.
Although losing weight can be more challenging during menopause, there are various methods that many people find effective. Females reach menopause after going a full 12 months without a menstrual cycle.
During menopause and perimenopause — the period leading up to menopause — people may gain body fat and find it harder to lose weight.Menopause is linked with increases in body fat for the following reasons:Changes in levels estrogen contribute to weight gain.Estrogen is one of the primary sex hormones in females. It plays a role in:physical sex characteristicsregulating the menstrual cyclemaintaining bone healthregulating cholesterol levelsDuring menopause, estrogen levels dip substantially. Low estrogen during menopause does not directly cause weight gain, but it may lead to increases in total body fat and abdominal fat.
Doctors associate excess weight during middle age with heart disease and type 2 diabetes. Hormone replacement therapy may reduce the tendency to gain abdominal fat. Natural aging processesWeight gain during menopause is also linked with regular aging processes and lifestyle habits. As people age, they tend to become less physically active.
Their metabolism also naturally slows down. These variables lead to a reduction in muscle mass and an increase in body fat.Poor sleepDoctors also associate menopause with poor sleep, which can stem from hot flashes or night sweats. Research in animals links sleep deprivation with weight gain. The following are strategies that can help people lose extra weight during menopause.
Regular exercise is an excellent way to promote weight loss and overall physical health. Many people experience decreases in muscle tone as they get older, and a loss of muscle tone can cause an increase in body fat. Exercise is a key way to build muscle and prevent age-related muscle loss. Research shows that aerobic exercise can decrease body fat after menopause. Another study has found that resistance training three times a week can improve lean body mass and reduce body fat in postmenopausal women.
The Physical Activity Guidelines for Americans recommend that people should aim for at least 150 minutes of aerobic activity every week and that people should do muscle-strengthening activities on two or more days each week.A combination of aerobic exercise and resistance training will help reduce body fat and build muscle.Menopause-related weight tends to settle around the abdomen.
If a person is not already active, they may find it easier to increase their activity levels gradually. Little ways to build more activity into the day include:doing yard work, such as gardeningtaking a dog for a walkparking farther away from the building entrancetaking the stairs instead of the elevatorstanding up to take phone callsgoing for a walk or getting another type of exercise at lunchtime.
To lose weight, people need to consume fewer calories than they use up. Making dietary changes is a key part of losing weight. Healthful, nutrient-dense foods should be the basis for all meals and snacks. A person’s diet should contain a variety of colorful fruits and vegetables, whole grains, and lean sources of protein.
A Mediterranean-style diet is a very popular and effective diet for health. A 2016 studyhas reported that this diet can improve heart disease risk factors, such as blood pressureand lipid levels, and result in weight loss.
People should make a point to eat:
- a variety of fruits and vegetables
- lean proteins, from beans, fish, or chicken, for example
- whole grains in bread and cereals
- healthful fats, such as from olive oil or avocados
- legumes
People should avoid processed foods and those containing high amounts of trans or saturated fats. Some examples include:
- white bread
- pastries, such as cakes, cookies, and donuts
- processed meats, such as hot dogs or bologna
- foods with a lot of added oils or sugar
Reducing the consumption of sweetened drinks — such as sodas and juices — can also help. Sugar-sweetened beverages carry a lot of extra calories.