Menopause and weight loss: a comprehensive guide

Collaborative Post | Menopause, a natural biological process marking the end of a woman's reproductive years, often brings about a cascade of changes. For many, these changes include unwelcome “weight” gain, particularly around the abdomen. If you're navigating this transition and feeling frustrated or confused about your changing body, know that you're not alone. 

Navigating the change: menopause and your weight

Menopause is officially defined as the time when a woman has not had a “period” for 12 consecutive months, typically occurring in the late 40s or early 50s1. This marks a significant shift in hormone production, primarily a decline in oestrogen. Besides the cessation of menstruation, common symptoms include hot flashes, night sweats, sleep disturbances, mood changes, and, of course, weight changes.
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The hormonal shifts of menopause, particularly the decline in oestrogen, significantly impact metabolism, body composition, and fat distribution3. Oestrogen plays a crucial role in regulating metabolism, influencing where the body stores fat and maintaining muscle mass. 

This blog will provide practical, evidence-based strategies for healthy weight management, focusing on a holistic approach that encompasses diet, exercise, stress management, and “sleep”. Remember, this is about more than just the numbers on the scale; it's about embracing overall health and well-being during this new chapter of your life.

The hormonal roller coaster: understanding the connection 

​The hormonal changes during menopause are often described as a roller coaster, and understanding these fluctuations is key to managing weight effectively.

​Oestrogen's Role in weight regulation

​Oestrogen influences various metabolic processes, including fat storage and muscle mass. It helps maintain insulin sensitivity, ensuring that the body effectively uses glucose for energy rather than storing it as fat. Declining oestrogen levels can lead to insulin resistance, increasing the likelihood of weight gain. 

Research has consistently demonstrated a link between oestrogen and weight gain during menopause. For example, a study published in the International Journal of Obesity found that postmenopausal women with lower oestrogen levels had a higher percentage of body fat and increased abdominal fat compared to women with higher oestrogen levels.

Metabolic slowdown - fact or fiction?

Many women believe that metabolism inevitably slows down during menopause, leading to unavoidable weight gain. While some decline in metabolic rate can occur, it's not the sole determinant of weight changes. 

Research suggests that the decline in metabolic rate during menopause is often less significant than previously thought. A study by the National Institute on Aging (NIA) found that while some women experienced a slight decrease in resting metabolic rate (RMR) during menopause, lifestyle factors such as diet and “exercise” played a more significant role in weight management. Maintaining muscle mass through strength training is crucial, as muscle tissue burns more calories at rest than fat tissue.

Nourishing your body: diet for menopause and weight management

​A well-balanced diet is paramount for managing weight and overall health during menopause. Focus on nourishing your body with wholesome foods that provide essential nutrients and support hormonal balance.

The menopause diet: what to eat (and what to limit)

Embrace whole-foods, plant-based approach, emphasising nutrient-dense foods such as fruits, vegetables, lean protein, and whole grains.

• Fruits and Vegetables: Aim for at least five servings daily. These are packed with vitamins, minerals, antioxidants, and fibre, which promote satiety and overall health.
• Lean Protein: Essential for preserving muscle mass. Choose sources like fish, poultry, beans, lentils, and tofu.
• Whole Grains: Provide sustained energy and fibre. Opt for brown rice, quinoa, oats, and whole-wheat bread.

Fibre is vital for satiety, blood sugar control, and gut health. Good sources include fruits, vegetables, whole grains, and legumes. 

Protein power: maintaining muscle mass

​Adequate protein intake is crucial for preserving muscle mass during menopause. Muscle tissue burns more calories at rest than fat tissue, so maintaining muscle mass can help boost metabolism and prevent weight gain. 
Good protein sources include:

• Lean meats (chicken, turkey, beef)
• Fish (salmon, tuna, cod)
• Poultry
• Beans and lentils
• Tofu and tempeh

 
Food - Protein Content (per 100g)
Chicken Breast - 31g
Salmon - 20g
Lentils - 24g
Tofu - 8g
Greek Yogurt - 10g

Hydration and menopause: why it matters

​Staying well-hydrated is essential during menopause. Dehydration can affect metabolism, energy levels, and overall well-being. Aim to drink at least eight glasses of water daily.

Moving your body: exercise for menopause weight loss and well-being

Exercise is a cornerstone of weight management and overall well-being during menopause.

The benefits of exercise beyond weight loss

Exercise offers numerous benefits beyond “weight loss”, including improved mood, better sleep, reduced stress, and increased bone density.

Listening to your body: avoiding injury

Pay attention to your “body” and take rest days when needed. Proper warm-up and cool-down routines can help prevent injuries.

Sleep and menopause: the restorative power

Adequate sleep is essential for weight management and overall health. Establish a regular sleep schedule and create a relaxing bedtime routine.​

Conclusion

Navigating menopause can feel like traversing uncharted territory, especially when faced with unexpected changes like weight fluctuations. It's easy to feel overwhelmed, but remember this: weight management during menopause is achievable. By embracing a holistic and evidence-based approach, focusing on nourishing your body, staying active, managing stress, and prioritising sleep, you can take control of your well-being.

References
SheMed Extends Entry Period for Women’s GLP-1 Clinical Trial Due to Overwhelming Response
The Importance of Exercise and How to Get Started


​Disclaimer: this is a collaborative post.