Menopause can be a challenging time. It can come with many discomforts, such as hot flashes, sweating, mood swings, and weight gain. The weight gain is due to a combination of factors. So, what are the causes, and importantly, how can you prevent gaining weight during menopause?
What is menopause?
For about 40 years, the ovaries produce the hormones estrogen and progesterone. When the egg supply in the ovaries runs low (usually between the ages of 45 and 55), hormone production decreases, marking the start of menopause. During this period, menstruation becomes irregular and eventually stops.
Why do you gain weight during menopause?
Before and during menopause, the production of the hormone estrogen decreases. This slows down metabolism and reduces muscle mass. Since muscles require more energy, a loss of muscle mass and lack of exercise result in fewer calories being burned, leading to weight gain.
Tips to prevent weight gain during menopause:
- Eat fruits and vegetables
Fruits and vegetables are rich in essential nutrients and lower in fat and calories compared to meat, dairy, or grains. They also help you feel full. Foods with plant-based estrogens, such as legumes, asparagus, broccoli, green peppers, apples, pears, grains, and soy, can positively impact your hormone balance. - Eat smaller portions
Since menopause slows metabolism, consuming the same number of calories as before without increasing activity can lead to weight gain. Try eating smaller portions and focus on healthier cooking methods. Opt for grilling or baking with minimal fat instead of frying in butter or oil. - Don’t skip breakfast
While eating less overall may help, skipping meals is unwise, especially breakfast. A balanced breakfast, such as whole grains, oatmeal, or bran with fruit and yoghurt, provides a good start to the day. A boiled egg is also a great choice. - Reduce alcohol and sugary drinks
Staying hydrated helps control hunger. Aim for 1.5 to 2 liters of water or unsweetened tea daily. Avoid sugary drinks like juice, lemonade, and soda. If you enjoy wine, keep in mind that alcohol can contribute to weight gain and can worsen menopause symptoms. - Exercise regularly
As you age, regular exercise becomes increasingly important. Aim for 4–5 sessions a week, combining cardio and strength training to counteract muscle loss. Prioritise exercise, schedule it into your routine, and involve those around you for support. Regular physical activity not only helps manage weight but can also alleviate other menopause symptoms, such as insomnia and depression. - Seek professional help
Struggling with weight during menopause? Elysee Life offers professional advice and support, including weight loss solutions with medication. Elysee’s specialised nurses provide expert guidance tailored to your needs. Call 085-8200 200 for more information.
