Menopause can bring about fluctuations in hormone levels and metabolism, making weight management a challenge. To combat menopause weight gain, eat a balanced diet, stay active, manage stress, and get adequate sleep.
The majority of women go through menopause typically from 45 to 55 years of age. Entering menopause comes with a host of changes, including fluctuations in hormone levels and metabolism.
One common concern for many women during this time is menopause weight gain which can become increasingly hard to manage due to hormonal shifts.
Factors That Contribute to Weight Gain During Menopause
Several factors contribute to weight gain during this time, such as:
- hormonal changes
- decreased muscle mass
- unbalanced diet
- physical activity levels
Additionally, medical conditions such as polycystic ovary syndrome (PCOS) and insulin resistance can further exacerbate weight gain during menopause.
Menopause Symptoms That Lead to Weight Gain
Menopause is characterized by a range of symptoms, including:
- hot flashes
- night sweats
- mood swings
- sleep disturbances
These symptoms can disrupt sleep patterns, increase stress levels, and lead to emotional eating or cravings for high-calorie foods, contributing to weight gain.
Additionally, fluctuations in hormone levels, particularly estrogen and progesterone, can affect metabolism and fat distribution, making it easier to gain weight, particularly around the abdomen.
Menopause and PCOS Weight Gain
PCOS is a hormonal disorder characterized by insulin resistance, which can lead to weight gain, particularly around the abdomen.
Women with PCOS are also more prone to developing metabolic complications such as type 2 diabetes, further increasing the risk of weight gain and related health issues during menopause.
But don’t panic just yet! It’s never too late to start leading a healthier life.
Here’s how to beat menopause weight gain
- Eat a Balanced Diet: Consume a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Eat less processed foods and sugary snacks.
- Stay Active: Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week, including both cardio and resistance training.
- Manage Stress: Practice stress management techniques such as mindfulness meditation, deep breathing exercises, or yoga to reduce stress levels.
- Get Adequate Sleep: Get 7-9 hours of sleep per night, and establish a regular sleep schedule to promote better sleep quality and consistency.
- Seek Medical Support: If you’re struggling to manage weight during menopause, consider seeking support from a healthcare professional, such as your doctor or our weight loss specialists at Marie France. They can provide personalized guidance, monitor your progress, and recommend appropriate interventions to support weight loss and overall health.
- Address Underlying Medical Conditions: If you have medical conditions such as PCOS or insulin resistance that contribute to weight gain, work with your healthcare provider to manage these conditions effectively.
Let’s beat menopause weight gain together!
Remember that every woman’s experience with menopause is unique, so it’s essential to seek personalized support as needed. Our team of weight loss specialists at Marie France can help you effectively manage your weight despite hormonal and metabolic changes that come with menopause.
Book a FREE consultation today for a personalized weight loss program.
