Menopause, often shrouded in misinformation and misconceptions, is a pivotal stage in a woman’s life marked by hormonal transitions. Among the various topics surrounding menopause, weight gain has been a subject of persistent myths.
To shed light on this matter, we did the necessary research to dispel some of the most enduring misconceptions accumulated over the years.
Myth 1: Menopause Does Not Make You Gain Weight
Dispelling the notion that menopausal weight gain is a myth, researchers found that an average of 5-10 pounds is observed during the menopausal transition. Data consistently shows that the majority of women experience an average yearly weight gain of 1.5 pounds between the ages of 50 and 60.
During perimenopause, the years leading up to menopause, sex hormones undergo significant fluctuations. Declining progesterone levels during perimenopause can lead to estrogen dominance, impacting weight gain. After menopause, a substantial decline in estrogen levels makes women more prone to abdominal weight gain. By this time, it is advisable to include in your diet foods that help with menopause symptoms.
Researchers also encourage a shift in mindset, suggesting that some weight change or a shift in body composition isn’t necessarily negative. Midsection weight gain may have an evolutionary purpose, supporting a small conversion of adrenal hormones to estrogens, although it’s not sufficient to replace lost estrogen.
However, the challenge with this weight change lies in its resistance to previous weight loss or maintenance techniques, potentially leading to the accumulation of dangerous visceral fat, known for its inflammatory nature.
Myth 2: Only The Hormonal Changes Cause Menopausal Weight Gain
Contrary to the belief that menopausal weight gain is solely a result of hormonal shifts, lifestyle factors play a significant role as well.
Data obtained by researchers indicate a general trend of weight and waist circumference increase for both men and women, starting in their 30s and peaking between the ages of 40 and 60.
However, a 2021 study published in Science challenges the conventional wisdom that this weight change is solely due to a slowing metabolism.
The study suggests that environmental factors, such as a calorically dense diet, reduced exercise, heightened stress response, and poor sleep quality, may have a more significant impact on weight gain in middle age than previously thought.
This underscores the importance of addressing lifestyle factors alongside hormonal changes for effective weight management during menopause.
Myth 3: Intense Exercise and Dieting Can Help You Avoid Menopausal Weight Gain
Contrary to the belief that traditional dieting and excessive cardio can prevent menopausal weight gain, there are potential drawbacks to such approaches. Merely focusing on eating less and increasing cardio may result in feelings of weakness, fatigue, and increased hunger, leading to a decline in lean muscle mass.
Maintaining muscle mass is crucial as it is more metabolically active than fat. A reduction in muscle mass decreases the resting energy expenditure, making it challenging to create a calorie deficit for fat loss. Moreover, preserving muscle mass contributes to overall health by protecting against falls, heart concerns, and cognitive decline.
Here are some evidence-based strategies for promoting healthy fat loss during menopause:
- Reduce Stress: Implement stress-reducing techniques to mitigate the impact of stress hormones on weight.
- Restore Sleep: Prioritize quality sleep, as inadequate sleep can disrupt hormonal balance and contribute to weight gain.
- Adequate Protein and Fiber Intake: Ensure a balanced diet with sufficient protein and fiber to support satiety and overall well-being.
- Lift Heavy Weights: Incorporate resistance training to preserve and build muscle mass, aiding in effective weight management.
- Zone 2 Training: Engage in Zone 2 training, emphasizing moderate-intensity exercise, which can be beneficial for fat loss and overall health.
By adopting these evidence-based strategies, women can navigate menopausal changes effectively and promote healthy fat loss.
Bottom Line
Weight gain around menopause is a common phenomenon influenced by both hormonal changes and lifestyle habits. While hormonal shifts can contribute to muscle loss and fat gain, the impact of lifestyle choices on overall metabolic health is equally significant.
By adopting a holistic approach that combines hormonal understanding with proactive lifestyle choices, women can navigate menopausal changes more effectively and promote overall health and well-being.