Is Menopause Weight Gain Inevitable?

Many women wonder if gaining weight at menopause is just a myth or not. First of all, we know that at this stage of life a woman stops having menstruation. Menopause usually occurs after the age of 45 and has hormonal consequences.

At this stage, the ovaries no longer produce estrogen and progesterone. We can say that a woman entered menopause when she did not have a cycle for a year. But this transformation is accompanied by other physical changes that can be a source of concern for women.

One of the main worries is the weight gain that could occur at menopause. In the following, we will present the truth about this topic, including what processes are involved and how you can prevent discomfort.

Hormonal changes during menopause

To provide an answer to the question “Will I gain weight at menopause?”, We must remember that during this period there are a number of hormonal changes. Although they can be associated with weight gain, the truth is that experts associate fattening with aging.

Muscle mass decreases as we age, especially if we do not exercise regularly. The loss of active tissues leads to a significant reduction in caloric intake and, as a result, we gain weight easily, although we have not changed our eating habits.

A study published in the journal Climacteric suggests that menopausal hormonal changes may be associated with the accumulation of fat around the waist. The researchers who performed it propose estrogen therapy as a solution.

But the conclusion of specialists is that there are not enough studies to prove the effectiveness of this type of therapy in terms of maintaining fitness.

How to prevent changes in fitness

Hormonal changes and loss of muscle mass must be compensated to avoid weight gain. To improve your metabolism, it is best to adopt a high-intensity exercise regimen that prevents the loss of active tissues.

At the same time, the scientific literature suggests that women who have reached menopause should exercise regularly to avoid problems such as osteoporosis. From a nutritional point of view, it is important to take measures that will help your body get the nutrients it needs, without producing an energy imbalance.

1. Intermittent fasting

This is a great way to eliminate a lot of the calories you consume daily without much effort. You should skip breakfast. Due to hormonal cycles, appetite will be lower in the morning. Studies also suggest that these dietary needs are positive because they can help prevent complicated diseases, such as type 2 diabetes.

2. Reducing carbohydrate intake

The main role of carbohydrates is to produce energy. If they do not exercise much, menopausal women will not need this nutrient as much as before.

Therefore, it is advisable to consume less carbohydrates and slightly increase your protein intake. This will help you avoid losing muscle mass.

Strict ketogenic diets can be difficult to follow. In addition, the lack of fiber characteristic of this type of diet can have a negative impact on intestinal health. If we opt for a low-carbohydrate diet, we can avoid these problems.

Consumption of whole grains and unprocessed foods will supply our body with the fiber we need to function. According to several studies, fiber consumption has also been associated with the prevention of cardiovascular disease.

3. Opting for fresh and seasonal foods

From a hormonal point of view, you need to make sure that you get enough vitamins, minerals and antioxidants at this stage of life. Fresh food is the best option for this purpose.

By avoiding commercial products, you will improve your micronutrient reserves and reduce your intake of trans fatty acids and harmful chemicals.

At the same time, adding more fruits and vegetables to your diet will increase your reserves of antioxidants that fight free radicals. According to the scientific literature, we can incorporate additional nutrients in the diet by increasing the intake of blueberries and other berries.

Menopause Weight Gain – Myth or Truth?

You can influence the changes your body goes through at menopause. Despite hormonal changes and aging that cause weight gain, there are ways to rebalance yourself.

By maintaining a healthy diet rich in fresh fruits and vegetables and exercising regularly, you will prevent unwanted weight gain after the age of 45.