Weight Gain, Menopause, and What We Can Do About It!

Weight gain during menopause is a common concern and issue for many women seeking fitness programs in Brantford and Brant County.

Several factors contribute to this phenomenon, but thankfully Bill deHoog Whole Body Health and Fitness is here to help us combat it. Read on for more insight on causes, symptoms and healthy solutions!

So, What’s the Cause?

First, foremost, and most obviously - Hormonal Changes. During menopause, there’s a decrease in the production of estrogen and progesterone, which can lead to changes in metabolism and fat distribution. These hormonal changes (insulin, ghrelin - you need more insulin when carbs are absorbed) can result in increased fat storage, which causes body composition to change and body fat to be stored in different places, often around the abdomen (think pear shape to apple shape around the middle).

Metabolic Rate: Metabolism will drop by approximately 8% due to muscle mass decrease. As you continue to age, your metabolic rate naturally slows down as the years go by, which means your body burns fewer calories at rest - making it easier to gain weight if your caloric intake remains the same. The result is that energy will reduce which will cause muscle mass to decrease and body fat to increase. So unfortunately, what we did before, won’t likely keep delivering the same results.

Muscle Loss: With age and hormonal changes, there comes a gradual loss of muscle mass as well, which further reduces your metabolic rate. Since muscle tissue burns more calories at rest compared to fat tissue, less muscle can contribute to weight gain.

Lifestyle Factors: Menopause often coincides with appetite increases and other lifestyle changes, such as decreased physical activity levels, lack of steam, and changes in our regular eating habits. These factors can also contribute to increased calorie storage and weight tends to rise.

Stress and Sleep: Menopause can be accompanied by increased stress and sleep disturbances, which may lead to changes in appetite and eating patterns, potentiallyalso leading to weight gain.

What Can We Do to Manage Weight Gain During Menopause?

Exercise! Have Bill DeHoog set you up on a fitness program with a combination of cardio and strength training-3 to 5 times per week. Book your free assessment with him right now! Reduce sitting time and increase movement time, as well as incorporating strength training exercises to help preserve and build muscle mass. Muscle tissue burns more calories, even at rest, which can support weight management.

Healthy Diet: There are several options available for eating choices - focus on a low fat, high protein diet, rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Enjoy a Mediterranean diet, focused on whole foods, vegetables and fruits as low carb-decreases insulin resistance (Keto-similar to low carb). Avoid excessive consumption of processed foods, sugary snacks, and high-calorie beverages.

Portion Control: Be mindful of portion sizes and snacking to prevent overeating. As your metabolism slows down, you may need to adjust your portion sizes to match your current energy needs.

Stay Hydrated: More water! Drink plenty of water throughout the day to support metabolism and reduce the likelihood of mistaking thirst for hunger.

Manage Stress: Bill’s exercise programs will also help with this! Practice stress-reduction techniques such as yoga, meditation, deep breathing, or mindfulness to help prevent stress-related weight gain.

Prioritize Sleep: Soak in the ZZZs! Aim for good sleep hygiene by establishing a regular sleep schedule and creating a comfortable sleep environment. Poor sleep can contribute to weight gain.

Hormone Therapy: If you’re still unhappy with those results, check with your doctor about HRT. In some cases, hormone replacement therapy (HRT) may be recommended by a healthcare provider to help manage menopausal symptoms like weight gain.

It's important to remember that weight gain during menopause is a normal and natural process for many women. Instead of focusing solely on the number on the scale, prioritize overall health, well-being, lifestyle changes, (and incorporating a fitness program with Bill!) which can help you feel your best during this transition.

Join our morning groups and see how well we support each other, encourage each other and get the healthy improvements we’re looking for!

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Reach out for more info and any questions!

See you next time on the blog! :)