_edited.png)
Older and Wider. Weight gain in Menopause and what to do. The Physical Script 6:
- Christine Chapman
- Aug 21
- 5 min read
Updated: Aug 28
"If I am not getting older then I am dying." Elisabeth Kübler-Ross, a Swiss psychiatrist is known to have said. And Madonna recently quoted: "And finally, do not age. Because age is a sin". That may be true in the entertainment world, but in our personal world, one thing is for sure, we are closer to 50, 60, 70 years than we were yesterday. Getting older is not something we can change. Indeed, it is a privilege; experiences, relationships, memories and wisdom, are surely an enrichment, a blessing to others as well as ourselves, as we move into more years.
When it comes to an increased waist measurement, 80% of women surveyed referred to this as their no. 1. fear as they approached menopause. As a Menopause and fitness coach I am often asked how it can be managed, minimized or avoided. And why do the strategies from the past no longer get the results we want?
Weight Gain in Menopause
Whether we are an active fit woman, a regular gym goer, a sedentary individual or somebody somewhere in between, the no. 1 fear for women in menopause is weight gain. After years of dedication and practice, when we had found a way to maintain our weight, suddenly-almost overnight, there can be an extra 2 kgs, mainly deposited as adipose fat. And it seems to continually increase despite various strategies to shift it.
How Much?
The Average weight gain is between 1.5kg and 4kg but the range can be up to 1.5kg per year starting at perimenopause. So that could mean up to 10kg over the 10 - 11 year peri menopause to menopause transition phase. Most women complain of around 5kg extra, and that this sits as abdominal fat. Even if weight stays the same... then body composition will change.
Why?
The reasons behind this are mainly divided into 3 categories: Hormone changes; insulin resistance and lifestyle habits. Let's take a look at these:
Hormone changes.
Changes in sex hormones oestrogen, progesterone and testosterone are the main drivers in the menopause transition. But other changes in the stress hormone cortisol, the sleep hormone melatonin, and also the hunger/appetite regulators. We have oestrogen receptors in our gut and as oestrogen acts in the brain's hypothalamus to manage food intake, (through a satiety hormone called leptin), it follows that satiation is reduced for some people.
The decline in progesterone affects sleep quality and sleep is the time of repair and fat burning (more on this below).
Testosterone works to maintain healthy muscle and bones. With reduced Testosterone, fat can blend into muscle resulting in that marbled skin appearance.
Insulin Resistance and reduced blood sugar control.
The body's ability to metabolise glucose (or blood sugar), decreases with age and oestrogen decline. The effective transfer of glucose between cells gets blocked and leaves glucose in the blood stream. This signals the brain to release more insulin, leading to even HIGHER blood glucose levels. Result: Insulin resistance. The excess glucose that is not required for energy (activity) or liver storage , will be stored as adipose fat, especially in the mid section.
Lifestyle habits: food intake (type and timing), exercise, stress and sleep are important at all female life stages, but never perhaps more than at Menopause. In midlife it could be that with less responsibilities - child free, less work, more holidays, relaxing and socialising time, comes the potential for added empty calories and less activity. OR it could be that there are more responsibilities - aging parents, kids returning back home, giving ADDED stress. These lifestyle factors do not benefit the endocrine stress response system. Excess stress will send the body into preservation mode and that means for a woman - fat storage.
What to do?
1. Get enough sleep. Recovery from our hectic 21st century lifestyles and stimuli is essential because it is the ONLY chance our body gets to repair cell tissue, stimulate human growth hormone, build muscle and burn fat. Inadequate sleep (quality and quantity) adds stress to the system and Menopause brings with it considerable sleep disturbance as Melatonin declines along with oestrogen and progesterone. 55% of post menopausal women do not wake up feeling rested. Hot flashes, night sweats, anxiety and racing thoughts contribute to disruption. Avoiding caffeine in the afternoon, alcohol, eating a meal minimum 2 hours before going to bed will help the body prepare for sleep. External factors to assist sleep include creating a cool, dark room and avoid screens after 9pm. Women need more rest than men! SO don't feel guilty about retiring earlier than your male partner!
2. Nourish and feed. We have lived in diet culture for decades and when the weight increases we feel the need to cut back - again. Cutting back triggers the body to go into fat storing mode survival. The body needs nourishment and energy for it's essential functioning, and supplementing this, it needs energy for activity levels. Food is our energy source and its quality and quantity are important. Never have we had SO much data circulating on what to eat/not eat. It is overwhelming and the diet/health/food industry loves to create doubt and fear around what we should/should not eat. However, broken down it can be as simple as:
Avoid looking for a new solution and look at your plate or your glass.
Is there sufficient protein at each meal? Overall 1-2g per kg of bodyweight per day.
Avoid sugar and alcohol. It disrupts the endocrine and stress response system as well as sleep and digestion.
Eat sufficient carbohydrates, considering fruit and vegetable as a source of carbohydrate
Do not limit healthy fats. Avoid saturated ones.
Allow minimum 2 hours after eating before sleep.
If all the above seems boring and it has been said before then, here are a few quotes that can serve as more regular, constant reminders:
"Choose where your empty calories are coming from. Sugar OR alcohol." Mark Cavendish. professional cyclist
"Close the kitchen two hours before bed." Rachel Holmes. British Master Fitness Trainer.
"Sweat every day." Dr Hans Frick. Swiss medical Doctor
"Training gains are made in the kitchen. Stacy T Sims PHD. Professional Athlete and Author.
3. Exercise. Add exercise... and everything improves! Exercise is known to:
Improve sleep
Improve physical strength, stability and mobility
Improve mental health and cognitive function
Increase health span by 3 years (just 15 mins per day)
Slow down bone degeneration
And by also adding in resistance training and cardio intervals. The results show:
Increased lean muscle mass
Reduction in symptoms leading to osteoporosis
Reduction in joint pain
Gains in strength, grip and balance
Increased confidence, and social connections.
What not to do
Continuing to fight weight gain with old weapons will cause frustration. Now is the time to accept that with age comes changes in fat distribution. Constant comparisons to friends and family will offer no sympathy and cause more frustrations. Remember each Menopause transition is different and historical lifestyle habits, food intake, hormone shifts and stress response systems are individual.
If we are looking for sustainable success then muscle is the secret weapon. Dr. Salas-Whalen emphasizes that "weight loss without muscle preservation is a recipe for long-term failure." Her focus is strength training + protein. Add in stress management and quality sleep then the groundwork is prepared. Add in consistency, and you have success!
I'd love to hear whether it is increased age or getting wider is your greatest fear! Or if accepting the changes that come with Menopause is a bigger hurdle. And for women post menopause, what are you strategies that have worked? At what point did acceptance come? If there is a space you need to ask questions, then book a call by emailing me here:
Resources:
Helsana: Webinar Fit und Gesund: Microsoft Virtual Events Powered by Teams
Brain, cognitive, metabolic and gut health. Jenny Burrell
The Hormone repair manual Lara Briden ND
Menofit teacher Training course. Choreographytogo.
Next Level: Dr Stacy T Sims PHD with Selene Yeager.
Comments