If you're struggling with a menopause belly, there are several things you can do to lose it but it's not as simple as going into calorie deficit as has been suggested, there's much more to it.
Weight gain during menopause is a common concern for most women. However, the amount of weight gained can vary widely among individuals. On average, studies suggest that women may gain around 2 - 3 kilograms during the menopausal transition, which includes the perimenopause and post-menopause stages.
Why Do Women Gain Weight During Menopause?
Menopause is a natural biological process that marks the end of a woman's reproductive years, and during this time the body experiences a lot of hormonal changes that can lead to weight gain, especially around the belly area. This is commonly referred to as the menopause belly. In postmenopausal women belly fat accounts for 15 to 20% of their total body weight, compared with 5 to 8% in premenopausal women, and during the transition into menopause, women typically gain around 500gms per year between the ages of 45 and 55.
During Perimenopause there are significant hormonal changes that can impact various aspects of a woman's health, including weight regulation. Leptin is a hormone produced by fat cells that plays a crucial role in regulating appetite and energy expenditure and changes in leptin levels during menopause can contribute to weight gain in several ways.
Decreased oestrogen levels:
Estrogen levels decline during menopause, which can have an impact on leptin production. Estrogen influences the production and sensitivity of leptin. When estrogen levels decrease, it can lead to a reduction in leptin production. Lower levels of leptin can disrupt the normal signaling between the body and the brain, leading to an increase in appetite and decreased energy expenditure.
Increased leptin resistance:
Leptin resistance occurs when the body becomes less responsive to the effects of leptin. This condition can develop due to various factors, including age, genetics, and hormonal changes. Studies have shown that menopausal women are more likely to experience leptin resistance. When the body becomes resistant to leptin, the brain doesn't receive the signal to reduce appetite and increase energy expenditure, resulting in weight gain.
Redistribution of fat:
During menopause, there is often a redistribution of fat from the hips and thighs to the abdominal area. This shift in fat distribution is associated with an increased risk of metabolic disorders, including insulin resistance and metabolic syndrome. These conditions can further disrupt the normal regulation of leptin and contribute to weight gain.
It's important to note that not all women experience weight gain during menopause, and individual factors such as lifestyle, diet, and exercise habits also play a significant role. However, the hormonal changes that occur during menopause can make weight management more challenging for some women. Maintaining a healthy lifestyle, including regular exercise and a balanced diet, can help mitigate the impact of hormonal changes on weight during this phase. If you're concerned about weight gain during menopause, it's always advisable to consult with a healthcare professional for personalised advice and guidance.
Here are some tips to help control weight and stay strong:
1. Exercise regularly: Regular exercise is essential for losing weight, especially around the belly area. Aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking, cycling, or swimming, most days of the week.
2. Eat a healthy diet: A healthy diet is crucial for weight loss. Focus on eating whole, nutrient-dense foods, such as fruits, vegetables, lean proteins, and whole grains. Avoid processed foods, sugary drinks, and excessive amounts of alcohol.
3. Manage stress: Stress can contribute to weight gain, especially around the belly area. Find ways to manage stress, such as meditation, yoga, or deep breathing exercises.
4. Get enough sleep: Lack of sleep can disrupt hormones that regulate appetite and metabolism, leading to weight gain. Aim for at least 7-8 hours of sleep per night.
5. Consider hormone replacement therapy: Hormone replacement therapy (HRT) can help alleviate menopause symptoms, including weight gain. Talk to your doctor to see if HRT is right for you.
Remember, losing weight takes time and effort. Be patient and consistent with your efforts, and you'll see results over time.
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Peree provides a rich source of knowledge on the topic of Menopause
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