According to the British Menopause Society, weight gain is one of the most common side of perimenopause and menopause, impacting over 50% of women. Evidence from the US-based SWAN and The Healthy Women’s studies suggests that, on average, women gain approximately 1.5kg per year during the perimenopause transition (which can last a few years to up to ten years!), resulting in an average weight gain of 10kg by the time menopause is reached (menopause is confirmed 12 months after a woman's last period). Interestingly. must of this weight accumulates around the abdomen and upper body. Adding insult to injury, as oestrogen levels reduce, visceral fat increases from 5-8% total body weight to 10-15% total body weight. Concurrently, metabolic rate slows as lean muscle mass reduces. Of course all of this can be countered proactively (or addressed once the changes have begun.)
During our collective 30 years of experience, the Metabolic Movement team has had the chance to work with countless women who managed to avoid weight gain as well as working with scores of women to address weight gain and body composition changes once they began.
While every woman is different, below is our list of 'tried and true' habits that can both prevent menopausal weight gain and address it mid-stream. Addressing these habits makes up the core of the work we do in our 8 Week Menopause Fat Loss Programme.
Food Tracking: This is one of the top three most important habits for managing menopausal weight gain. Women who avoid menopausal weight gain have a solid sense of their caloric intake relative to their expenditure. We love MyFitnessPal which has super handy tools for scanning in barcodes from most food you'd buy at the grocery store and also for storing commonly consumed meals for quick additions to daily intake. While many women we work with who are at their ideal weight don't actively use MyFitnessPal they've all used it historically to 'get a handle' on their caloric balance and understand what that 'sweet spot' is for them to maintain a good weight (and MyFitnessPal is a key tool that we use with all women who are trying to shred fat during the menopause.)
Strength Training: Engaging in regular strength training sessions is essential for preserving (and adding!) muscle mass and preventing age-related muscle loss, which will occur during menopause if not offset with regular resistance training. Importantly, strength training has far-reaching benefits beyond keeping a woman's metabolism stoked. Extremely strong evidence exists to back up strength training as hugely supportive for heart health, bone health, mental health and more as women age. For us, strength training really is the most important part of ensuring functional and metabolic health as we age.
High Protein Diet: Incorporating adequate protein into their diet is crucial for women going through menopause. Protein helps promote satiety, preserves muscle mass, and supports metabolism. Favourite protein sources among our client base include chicken, salmon, and greek yoghurt. There are some fantastic dairy-based option for quick protein hits while on the go. This is another 'top three'; without adequate protein, muscle simply can not be synthesised by the body.
Meal Planning: Planning meals ahead of time can help women make healthier choices and avoid succumbing to unhealthy options when hunger strikes. Women who maintain their weight during menopause often plan their meals and snacks for the week, ensuring they have nutritious options readily available. We're a huge fan of Sunday batch cooking and stocking up the fridge/freezer with healthy home-cooked stews, soups and prepped veggies.
NEAT Movement: Non-exercise activity thermogenesis (NEAT) refers to the calories burned through daily activities such as walking, gardening, or household chores. Women who don't gain weight during menopause incorporate NEAT movement into their daily routine by opting for activities that keep them active throughout the day. Our clients tend to look for excuses to fit more movement into their day (taking stairs whenever possible, parking at the edge of the car park, taking a walk every evening after dinner (after all, the long days have arrived and the spring weather is not far behind 🤞🏻)
Reducing Sugar: Excess sugar consumption can contribute to weight gain and exacerbate hormonal imbalances during menopause. Women who maintain their weight often limit their intake of sugary foods and beverages, opting for healthier alternatives like fruit, vegetables, and high protein snacks. Of course this includes limiting alcohol intake.
Regular Sleep: Prioritising quality sleep is essential for overall health and weight management, especially during menopause. Women who maintain their weight make sure to get adequate sleep each night, aiming for seven to nine hours of restful sleep. And this isn't just good sense - there's data to back it up. The company Zoe that makes tools to analyse your unique gut, blood fat, and blood sugar responses has concluded from research that there are fundamental changes in how we sleep impacts sugar spikes the following day. Specifically study participants who went to sleep late (after 11pm) and/or didn't sleep well were less able to control their blood sugar the next morning, even if they slept in. Going to bed earlier, on the other hand, led to better blood sugar control. And when there is a lot of excess insulin and blood sugar in our blood stream, it signals our body to put that excess sugar in storage - and some of this will be stored as fat.
Support and Accountability: Surrounding themselves with supportive friends, family members, or a community of like-minded individuals can provide women with the encouragement and accountability they need to stay on track with their weight management goals. Whether it's joining a fitness class, working with a personal trainer, or simply having a workout buddy, having a support system can make a significant difference.
Considering HRT. As shifts in hormones are one of the major factors contributing to menopausal weight gain, talking to your GP about whether HRT is an option for you can be an important part of managing health and well being through the transition. Menopausal symptoms like hot flushes, night sweats, joint pains and insomnia can all contribute to sleep issues, a reluctance to exercise and can make women more prone to stress-related overeating. While HRT certainly is not a 'weight-loss' magic pill, we always encourage our peri/menopausal clients to have a talk with their GPs.
While menopause may bring about challenges in weight management, adopting these habits can help women navigate this phase of life with ease. By incorporating food tracking, a high-protein diet, strength training, meal planning, NEAT movement, reducing sugar intake, regular sleep, and seeking support, women can effectively maintain their weight and overall health during menopause. Remember, it's never too late to start incorporating these habits and prioritize your well-being during this transformative stage of life.