Weight Gain in Midlife

Hormones and Weight

During peri-menopause, our fluctuating and declining estrogen plays havoc with trying to maintain our baseline weight. This is because it effects the way our bodies store fat. Other reasons are also related to decrease in muscle mass, meaning that our bodies require less calories than before. For some people, this is a time of life when we become less physically active, which will also impact on our weight. Our blood sugars can also be affected as we journey through menopause because hormone changes make our cells more insulin resistant, so it's equally important to consider our sugar intake (as in refined sugar) when exploring dietary needs during this phase of life. 

It's not uncommon for ladies who are experiencing hormone imbalances, to suddenly start to notice weight gain but without the joy of all those delicious goodies to show for it. This can be very disheartening and lead women to resort to various 'fad' diets, in a quest to keep weight stable. 

There's many internet articles and posts on social media about menopausal weight gain and recommended diets. Personally, I think that if I understand the science about why I am gaining weight, then it can help me choose a regime that I feel best meet my needs. 

So, given the information right at the start of this page, lets explore various strategies that could help keep our weight under control. Lets not forget that the primary reason for managing our weight, is for 'health' reasons (or at least it is for me anyway). 

Difficulties metabolising fat

This can be managed with smaller portion sizes but primary food intake should be nutrient rich, healthy diet. No 'crash diet's' or short term 'fads' that are unrealistic to maintain. It's all about making realistic lifestyle changes to the way we eat, so that we can sustain it long term.

Difficulties metabolising sugar

Refine sugar is the enemy. There's lots of research available to help us understand the negative implications that refined sugar has on our overall health. During menopause, our bodies struggle to metabolise sugar, making it even worse for us and increases our risk of developing diabetes. 

Try to cut out refined sugar from your diet if you can, or at the very least, cut down. 

There's so many natural alternative now, it just means that you need to be a bit more considered about to get your sweet fix because reaching for the biscuit jar is too easy. Be prepared and plan ahead to avoid grabbing the nearest sweet thing you can find (which will no doubt be laden with refined sugar - check your pre-packed foods too, sugar hides in the most unusual foods)!!

Decreased muscle mass and decreased activity

Exercise, exercise, exercise. Weight bearing exercises are particularly important during menopause. Maintaining muscle health can also help to boost our metabolism, so helping us to burn fat.

What's worked for me?

I have found that the following works really well for me in regards to maintaining my usual weight.

I have significantly cut down on refined sugar. I barely have it any my diet now and actively look for it so I can avoid it. There's the odd times when I do still have a cake but this is very few and far between. Sugar is certainly not part of my daily food intake anymore.

I exercise everyday. Either yoga, walking or light weights. My regime is not intense and I mix it up regularly. I don't stick to a strict prescribed exercise plan, it just make sure to do something everyday.

I have also found that intermittent fasting works really well for me. I stop eating at 7pm and wont eat again until 12pm the following day. I've never been a big breakfast lover anyway, so this wasn't difficult at all for me to adopt. Having this gap in eating has really improved by gut health too, so its been a win win.

We are all different and we all need to find whats right for us as individuals. Please share your strategies and how you've managed your own methods of managing your weight during peri-menopause.