7 tips to lose weight around menopause

Hot flashes, night sweats, mood swings, and changes in sex drive are common signs that indicate the transition to menopause. This phase marks the end of periods and usually occurs when women turn around 45 or 50. Menopause is associated with various physiological changes that can contribute to weight gain, especially in the abdominal area. These changes are mostly driven by hormonal fluctuations, ageing, and lifestyle factors. So, losing weight during menopause can be pretty challenging. If you want to lose weight around menopause, make sure to eat healthy, stay hydrated and go for walks or engage in other physical activities.

What is menopause?

Menopause is a natural biological process, which marks the end of menstrual cycles and reproductive years. It is diagnosed after a woman has gone 12 consecutive months without a period, says gynaecologist Dr Ritambhara Bhalla. It typically occurs between the ages of 45 and 55, but can arrive earlier or later. It involves a transition phase (perimenopause), the official cessation of menstruation (menopause), and the period following menopause (postmenopause).

Menopause and weight gain

Here’s how menopause leads to weight gain:

1. Hormonal changes

The hormonal changes in menopausal women contribute to increased abdominal obesity, as per research published in 2012 in the Climacteric journal. Decreased estrogen levels lead to a shift in fat storage from the hips and thighs to the abdomen. Lower estrogen levels can also slow down the metabolic rate, making it easier to gain weight and harder to lose it. Hormonal changes during this stage of life can increase insulin resistance, making it harder for the body to process sugars effectively. This can lead to high blood sugar levels apart from weight gain.

2. Age-related factors

Ageing naturally leads to a decrease in muscle mass, which in turn lowers the resting metabolic rate. With fewer muscles, the body burns fewer calories at rest, contributing to weight gain. Reduced physical activity levels due to ageing or menopause symptoms like joint pain and fatigue can further exacerbate muscle loss and weight gain, says Dr Bhalla.

3. Changes in energy balance

As the metabolic rate decreases, the body’s energy requirements also drop. Continuing to consume the same amount of calories without adjusting for lower energy needs can result in weight gain. Menopausal symptoms like mood swings, anxiety, and depression can lead to emotional eating or stress eating, contributing to weight gain.

4. Lifestyle factors

Ageing and decreased energy levels can lead to a more sedentary lifestyle, further contributing to weight gain. Poor sleep quality and sleep disruptions, common during menopause, can affect the balance of hunger hormones like ghrelin and leptin, says Dr Bhalla. This can lead to increased weight gain and hunger cravings for high- calorie, sugary foods while also reducing the energy for physical activity. Lack of sleep can also reduce energy levels, making it harder to stay active and maintain a healthy weight.

5. Psychological factors

Rise in stress levels can elevate cortisol, which is a stress hormone that promotes fat storage, specifically around the abdomen. Mood swings can lead to overeating or choosing comfort foods, which can be full of calories.

How to lose weight around menopause?

Losing weight during menopause might seem hard, but you can try out these tips:

1. Follow a healthy diet

Eat more vegetables, with whole grains, and lean proteins. Reduce the intake of processed foods like biscuits, chips, and sugary beverages like sodas, carbonated soft drinks, and energy drinks. Mediterranean diet, high fiber, high protein diet or plant-based diets can be beneficial due to their emphasis on nutrient-dense foods, says nutritionist Manpreet Kaur Paul.

2. Increase physical activity

Take out time for cardiovascular exercises such as walking, jogging, or cycling to burn calories. Team it up with strength training to build muscle mass, which also helps boost metabolism. You can go for resistance band exercises, and bodyweight exercises like push-ups and squats.

3. Stay hydrated

Proper hydration aids in digestion, reducing the risk of bloating and constipation, which are commonly associated with menopause. But avoid sugary beverages, as high sugar intake in such drinks can lead to weight gain.

4. Manage stress

Manage stress by doing yoga, or meditation in the morning. You can also try deep breathing exercises or listen to calming music. Also, get quality sleep every night to regulate hunger hormones and get rid of belly fat.

5. Incorporate healthy fats

Have omega 3 fatty acid-rich foods such as fish, flaxseeds, and walnuts, to support overall health, says Paul. Consume healthy fats, but eat less saturated fats found in fried foods and processed snacks, as they can lead to weight gain.

6. Support from loved ones

You can join support groups or fitness classes to stay motivated. Involving family and friends in your weight-loss journey will also help. They will provide encouragement and support. If they want to actively support you, you can ask them to be your workout buddy.

7. Regular check-ups

Regularly check in with your doctor to monitor your hormone levels, metabolic health, and overall well-being. Make necessary adjustments to your diet and exercise routine based on the advice given by your doctor.

Weight loss during menopause can be challenging due to hormonal changes, reduced metabolism, and other factors. However, adopting a healthy diet, increasing physical activity, and managing stress, can help manage weight effectively.