In this episode, we explore why weight gain around the midsection is so common during menopause and some tips on what to do about it. If you feel that you can't lose weight during menopause, this episode will help.
First of all, I want to say that this is not about body shaming, and I encourage you to have a healthy body image and to love your body regardless of perceived imperfections. However, weight gain, particularly around the belly, is a very common struggle during perimenopause and something I get asked about a lot, so I wanted to share some information.
Abdominal fat can also mean that fat is stored around your organs which can have health consequences such as cardiovascular disease.
So my hope for you is both that you are happy and comfortable in your body and also that you are at a healthy weight without health risks.
Does Menopause Cause Weight Gain?
Not necessarily. However, it can bring about a transition towards storing more fat around the midsection.
Our hormones regulate how the body uses energy and nutrients. This includes how fat is used for energy and where in the body the fat is distributed, such as the torso versus the lower body. Menopause may be the first time when you start seeing excess weight around your belly -- whereas, it might have always gone to your legs before. This may be associated with the decrease in estrogen.
Hormones and genetics affect where we store the weight, but the weight gain itself is most likely due to getting less movement as we get older. It could have been creeping up gradually over the years.
Aches and Pains During Menopause
Perimenopause increases inflammation and the feeling of pain in the muscles, as well as stiffer joints, and we may also be dealing with a lot of fatigue so it might feel a lot more difficult to exercise and harder to get motivated now.
Potential Reasons Why You Can't Lose Weight During Menopause
If our eating habits stay the same (and hunger can certainly remain the same), the decrease in movement can lead to a change in body composition – more fat and less muscle.
High estrogen tends to lower the appetite and burn more calories through its actions in the nervous system. So when estrogen drops, the appetite can increase.
Also, we lose muscle and strength as we age. Because muscle utilizes a lot of energy, as we lose muscle, our metabolism slows.
Estrogen, not only testosterone, supports muscle mass. So when we lose estrogen during and after menopause we experience a loss of muscle mass - one study found that we can lose up to 1.5% during menopause. And the muscles don’t respond as well to taking up protein.
However, if you are physically active, you can certainly have more muscle mass than if you were sedentary. You can always keep improving and working on your muscle mass, as well as your bone health and cardiovascular fitness.
Another factor that can contribute to more fat around the middle is loss of height. Intervertebral discs, the discs between the bones of your spine, shrink and compress as we get older. Changes to posture can result in the appearance of a thicker midsection -- so one thing you could do is to work on your posture and standing up taller.
Hormonal Changes During Menopause
There is a hormone called oxytocin. You may have heard of this as the hormone that produces feelings of love, like when you're in a new relationship or a mother breastfeeding her baby.
During menopause, oxytocin drops and lower amounts of oxytocin can cause more cravings. We can increase our oxytocin by spending time with loved ones, a pet or through meditation. One example would be a loving kindness meditation.
During this meditation, you feel love in your body growing stronger and stronger. And visualize someone you love and surround this person with your love. You can then send love to other people in your life, including people who might be a bit challenging.
And then to all beings in the entire world. So this meditation can increase oxytocin and could be a strategy to help deal with cravings. Random acts of kindness, such as buying a coffee for a stranger or giving someone a gift without any reason can also increase oxytocin.
Now I haven't read any research that says random acts of kindness or the loving kindness meditation directly decrease cravings, but it certainly couldn't hurt.
Another hormone called cortisol, which is a stress hormone contributes to storage of body fat in the midsection. Stress can also contribute to a loss of muscle mass, insomnia, fatigue, poor recovery, and a decreased motivation to exercise.
Because stress plays such a big role, stress reduction can really help. So again, that could be meditation or gentle exercise that doesn't require as much motivation to get started. Another strategy is to practice self care and choose behaviours and foods that align with your health and goals.
How A Menopause Coach Can Help
If you have certain habits or negative beliefs, coaching can help with that. Coaching may also help you determine if there is a reason behind why you are having cravings and help you to take care of your future self and not just your immediate desires. A menopause coach can also help you put a strategy in place to deal with cravings.
It could be that you decide to do some EFT tapping to release the craving, or perhaps just delaying the craving by 10 minutes by going for a walk or drinking a glass of water and seeing if you still want it.
It's important to allow yourself treats sometimes so you don't feel like you will never have your favourite foods again. We need to have balance rather than an all-or-nothing attitude.
If you still really do want the food you are craving, put all your focus into mindfully enjoying it. Relax before you eat it. Really smell it and savour each bite.
If possible, eliminate any distractions such as TV. Really put your attention on the enjoyment of this food. You might find that by enjoying your food mindfully, you are satisfied with a lot less of it.
What to Eat for Weight Loss During Menopause
Be sure to eat enough protein, fiber, and fat. These three nutrients keep you feeling satisfied for longer, stabilize your blood sugar, and contribute to your overall health. Make sure you are drinking enough water because dehydration can lead to cravings as well.
Having a Movement Strategy
And you can also have a strategy around exercise. By having a selection of movement activities to choose from, you can have some options that are, for example, higher intensity if you have a lot of energy or want to burn off some stress, like mountain biking. Lower intensity if you are feeling fatigued, like yoga or stretching.
Or something quick if you are strapped for time, like having a 15 minute weight training routine. Or something really fun if you are feeling like you need a pick-me-up, like learning a dance choreography. There are lots of simple ones on YouTube.
You can also up your non-exercise activity, which increases how much energy your body uses. If you walk or stand more, this adds up throughout the day. Don't park right next to the store, park a block away and walk.
Take the stairs instead of the elevator. Non-exercise activity can also include activities like housework or being on your feet cooking.
Here is a quick summary of these weight loss suggestions:
improve your posture.
decrease your stress through meditation or gentle exercise.
try a loving kindness meditation to increase your oxytocin.
have a strategy for cravings like taking a walk or drinking a glass of water.
mindfully enjoy your treats.
eat enough protein, fiber, and fat.
stay hydrated.
have a selection of movement activities to choose from.
increase your non-exercise activity.
If you need more support on your vegan menopause journey, join me inside my 12-week one-on-one coaching program. Or check out my self-guided Weight Loss Quick Start Mini-Course.
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DISCLAIMER: This information on this website is general in nature and for informational purposes only. It does not constitute medical advice and is not intended to be a substitute for professional medical advice, diagnosis, or treatment.
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