Menopausal weight gain

Weight gain in perimenopause/menopause

Weight gain in this life stage is common, most women between the age of 45-55, gain between 0.5-1.5kg of weight per year, sometimes more depending on genetics, and other factors.

Why weight gain?

• A drop in hormone levels can result in a slower metabolism.

• As oestrogen levels decrease, adipose (fat) tissue moves from the thighs and buttocks, more centrally to the abdominal area.

• During perimenopause, muscle mass decreases. Since muscle is metabolically active, having less muscle mass results in burning fewer kilojoules.

• Menopause can affect mood, which can affect the motivation to exercise.

• The circadian rhythm plays an important role in regulating our metabolism. Fluctuating hormone levels can disturb sleep, which in turn can affect leptin (the satiety hormone), leading to increased hunger and cravings.

• Reduced levels of oestrogen is associated with decreased bacterial diversity (diversity is beneficial). Emerging evidence shows some gut microbes play an important role in metabolising food.

  
  

What can you do?

Research indicates that restrictive dieting is largely ineffective for achieving sustainable, long-term weight loss and frequently results in weight regain and cycling.

Incorporating the appropriate foods into your daily meals can aid in improving health, preventing additional weight gain, and supporting muscle and bone health as you age.

Lifestyle approaches can also assist in managing sleep, mood, and motivation.

Nutrition and lifestyle strategies

• Eat 3 regular meals per day to help regulate metabolism and blood sugar levels.

• Include 20-30 grams of protein at each meal, this keeps you fuller for longer, and helps reduce cravings.

• Include 7-10 grams of fibre at each meal, this keeps you fuller for longer, and helps reduces cravings - if you are currently eating a low fibre diet, start with adding fibre in smaller amounts throughout the day and increase over time.

• 30+ plant foods per week, fibre diversity is important as it feeds your gut microbiota(bacteria), and keeps them healthy and happy.

• Move your body daily, walking, cycling, running, swimming, dancing.

• Include x3 resistance training sessions per week, this helps to build muscle mass, and keep your bones strong. Weight training can improve your body composition, resulting in increased muscle mass, and reduced fat mass.

• Sleep - aim for 8 hours of sleep per night and try to stick to the same wake up and sleep time every day, try meditation, deep breathing or gentle stretching before bed.

  
  

  ***If unsure of where to start or what exercise is appropriate for you, contact an Exercise Physiologist.

If you need further nutrition support, Dietitian for Women is here to help!