Does postmenopause cause weight gain?

Yes, postmenopause can contribute to weight gain due to a multitude of factors. As women age and transition through menopause, their metabolism slows down, making weight gain more likely, even if their eating habits are the same. Fat distribution may also shift, with more fat accumulating around the belly. The drop in oestrogen plays a significant role in the change of fat storage, as oestrogen helps to regulate body weight and fat distribution throughout the body. Ariel Kaur Maan explains the factors of postmenopausal weight gain and how to get rid of it.

The impact of hormones on postmenopausal weight gain

The change in hormones during this life phase can significantly contribute to weight gain. Oestrogen, which declines after menopause, helps to regulate body weight and control appetite as well as energy expenditure. The oestrogen drop also causes the body to store more fat. In addition to this, the stress hormone cortisol increases during postmenopause and can contribute to weight gain, especially around the belly. High cortisol levels can increase cravings for unhealthy foods, making weight management even more challenging. You may be interested in reading about how to reduce belly fat during menopause.

Emotional and psychological factors of postmenopausal weight gain

Emotional and psychological changes during postmenopause can also have an impact. Common menopause symptoms include stress, anxiety, and mood swings, which can lead to emotional overeating, where food consumption is increased and is used as a coping mechanism for stress. This can make it more difficult to maintain a healthy weight. Managing cortisol levels with mindfulness, meditation, and staying social can help reduce these effects. Putting mental wellbeing first is essential for maintaining a healthy weight and overall health during postmenopause. Some women also find counselling or psychotherapy helpful for helping them deal with stress.

How to get rid of postmenopausal weight gain

Managing weight gain during the postmenopause phase requires many different actions, including changing the diet, exercise and lifestyle habits. Here are some specific strategies to help you regain control over your weight.

Diet and nutrition

A balanced diet is essential for managing postmenopausal weight gain. Focus on consuming a wide range of nutrient-dense foods, including 7 to 9 portions of fruits and vegetables as well as proteins and whole grains. Avoid the intake of processed foods, sugars, and refined carbs, as these spike blood sugar and increase the likelihood of weight gain. Staying hydrated by drinking 2 litres of water or other hydrating fluids per day and practicing mindful eating are also important. 

Exercise

Regular exercise is important for weight loss during postmenopause. A combination of aerobic exercises like walking, swimming, or cycling along with strength training can help increase metabolism and build muscle mass, another thing that declines with age. Strength training is particularly effective for combating muscle loss and increasing bone density, decreasing the loss that occurs postmenopause. Aim for a minimum of 150 minutes of exercise weekly and include flexibility and balance exercises to enhance overall fitness.

Lifestyle changes

Some lifestyle adjustments can also help manage postmenopausal weight gain. Reducing stress with activities such as yoga, meditation, or spending time in nature can reduce cortisol levels and help to prevent stress-related weight gain. Ensure you are getting enough sleep, as poor sleep can disrupt hormones that regulate hunger and appetite. Limit alcohol consumption and avoid smoking.

Postmenopausal supplements

Supplements can play a role in helping to manage postmenopausal weight gain. Vitamins and minerals like calcium, vitamin D, and magnesium are essential for maintaining bone health and metabolic function, and Omega 3 fatty acids can help reduce inflammation and support heart health. Herbal remedies may also assist in weight management by increasing metabolism.  

Postmenopausal weight gain can be frustrating. With the right strategies put in place, it is possible to manage your weight.

Discover our Menopause Hub, it includes resources to help support women through all stages of menopause.

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