Of the many distressing symptoms of menopause, weight gain is one that can cause a great deal of unhappiness for so many women. It can make you feel less attractive, damage your confidence, and impact your fitness levels.
Wildly fluctuating hormone levels in the early stages of perimenopause are a likely cause of weight gain. Combine that with feeling tired all the time, headaches and migraines, low energy levels, poor sleep, anxiety, and all the other symptoms that come as part of menopause, and it’s easy to see why women often gain weight at this stage in their lives.
What Causes Weight Gain?
There are a lot of reasons for weight gain. The simple explanation that is often given is that if you consume more calories than you burn, you gain weight. But it’s so much more complicated than that.
One of the changes that happens in the body during menopause is a loss of muscle mass. Losing muscle slows down how fast you burn calories, which means your metabolism is slower.
If this happens, then eating the same amount of calories that you always have, without increasing your activity levels, will result in weight gain.
Estrogen levels are thought to be related to weight gain, and so the change in estrogen levels that happens during menopause is one of the possible reasons for weight gain at this time.
Many women also experience bloating and edema during this period, which may cause a jump on the scales, and clothes to feel tighter. The good news is that if bloating and water retention are the reason for your weight gain, it’s easily reversed.
When we don’t get enough sleep, we are more likely to gain weight. This is partly due to the processes the body carries out during sleeping hours, and partly because we are more likely to snack when we are up through the night.
A healthy, balanced microbiome can help keep you trim. Studies have shown that changes happen in the gut during menopause, which can cause an imbalance in the microbiome. This can contribute to weight gain by influencing how we digest and absorb our food.
Lack of exercise
Exercise can help burn excess calories. But it can also help to increase your stamina, so that you move more in your everyday life, giving your metabolism a boost. It is also shown to improve mood, which will help you to make better food choices.
It doesn’t need to be an intensive workout at the gym, or a 5 mile run. (Although if that’s what you enjoy, go for it!) But if you don’t have the time or energy for that, start with going for a walk every day. Getting outside and taking that time for yourself will help too!
Eating unhealthy foods is the main reason for weight gain at any point in your life.
Menopause and PMS can make us crave sweet or salty foods, and when we’re exhausted, run down, in pain, and feeling low, it’s not really a surprise that we often reach for comfort foods, or opt for convenience over health.
As the metabolism slows down, and hormone levels change, it’s more important than ever to eat the right foods.
How to Manage Your Weight
The diet and weight management industry is worth billions, because everyone is selling a ‘solution’ to aid weight loss. Unfortunately, many of these don’t take into account the effect of hormonal shifts in the body. That’s what makes weight management during menopause particularly challenging.
Ultimately, dealing with menopause weight gain can be difficult, but it’s not impossible. Rather than buying into crazy diet plans, or starving yourself, it’s important to focus on your health and wellness.
Try to Exercise
Getting some physical exercise is an excellent way to manage your weight, but it can feel overwhelming when you are already exhausted. Remember that exercise doesn’t need to be vigorous or intense to be beneficial. Sometimes a light walk, cycle, or swim can be enough.
Eat a Healthy Diet
Naturally, diet has a direct impact on weight, and a poor diet is the leading cause of weight gain in most people. This is more important than ever during menopause, when it’s vital to be getting the right nutrients for your health, and your metabolism may be slowing down. Eating healthy food and adding the right supplements to your diet is an excellent way to manage that menopause weight gain.
Work on Your Sleep Schedule
A healthy sleep schedule will help you manage your weight. Go to bed early, turn off the electronic devices, and maybe consider meditation or mindfulness to help you drift off peacefully.
Drink more water
Sometimes you aren’t hungry, you’re thirsty. Instead of hydrating with sugar or chemical laden beverages, drink water. It will also help you to flush out your system and shift some of that water retention caused by menopause.
Menopause Weight Gain Supplements
The Empowerment Pill by Elle Sera helps to combat the weight gain experienced during menopause. That’s because it doesn’t just tackle one cause of weight gain; it addresses everything that is going on in the body during menopause, and helps to alleviate all of these symptoms, so that you can manage your weight naturally.
Read more about each ingredient, and the benefits it offers:
Tribulus Terrestris Extract