Menopause and Weight Gain
Menopause Weight Gain
It’s that slow creep – kinda like that guy who seems okay at first, then you realize 6 years later that he’s a total douche canoe – it sneaks up, and you barely realize it’s happening because it’s so subtle. Then one day you wake up and have no idea when or where this belly appeared. So you urgently start dieting and doing cardio (it always worked before!), and nothing happens. In fact, it’s getting worse!
Welcome to Menopause Weight Gain
Something happens to women right around age 40. We begin life’s next big transition: menopause. Often viewed with disdain and the expectation that we’ll get Fat, Ugly, Cranky, and Kooky (FUCKed).
There’s good news and bad news about menopause weight gain (and menopause symptoms in general)
The good news: The transition into menopause can be smooth. It does not have to be this horrible thing we’ve been led to believe that we have no control over.
The bad news: You have to do stuff.
Why does menopause cause weight gain?
Short answer: it doesn’t. But the natural process of getting older does. Both men and women experience age-related fat gain. Can shifting hormones cause weight gain? You betcha. But it’s not the primary reason we gain fat as we age.
Here’s why we gain weight:
As we get older we experience a natural tendency toward insulin resistance. This means that our bodies don’t handle food as well, especially if you are eating a highly processed or high-carb diet.
Metabolic rate is slower due to age-related muscle loss. Starting at age 30 we begin to lose 3-8% of our muscle, per decade. The rate of decline is even higher as we approach 60. Muscle is metabolism. Repeat that until you are blue in the face. Muscle is metabolism. If you lose muscle, you have to eat less…and less…and less…to maintain the same weight.
How to STOP menopause weight gain in its tracks
What you do leading up to perimenopause and menopause (and for men, andropause) can dramatically affect your experience and outcome.
The number one thing you can do to prevent the fat gain associated with menopause is lift weights. Ladies, we should be TRAINING for menopause, starting no later than age 35. Age 25 is better. And, if you are 50 and just getting started, that’s okay too! Yes, you are behind the game, but it’s never too late to start. Your quality of life will improve dramatically when you lift weights!
Men, I don’t want to leave you out because you go through andropause, and strength training will boost your testosterone levels, so this pertains to you too!
What should I do to prevent menopause weight gain?
Well, I’m pretty biased, but I think everyone should work with a qualified trainer for at least a month or two. A good trainer will keep you safe and help you craft a progressive training plan. The progressive part is where most gym-goers fail. You must be on a progressive, periodized program to get good results.
If you can’t afford a trainer right now, I get it. Start anyway. There are thousands of YouTube videos about exercise form, and you really only need 5 or 6 simple exercises:
Squat
Deadlift
Overhead press
Row or lat pulldown or pullup
Chest press
Lunges or step ups
Seriously. Do that routine two to three days per week, with at least 24 hours between sessions. Start light and once you understand form, start challenging yourself. I will cover weight selection in another post.
Special note: please understand that I’m using the term “menopause weight gain” ad nauseum to help my SEO. This post is about so much more than weight gain/loss! It’s about improving women’s health through a major life transition. But, I want this article to find more women, so I gotta use the catch phrases to play well with Google.
Thank you for reading!
Blog Author: Kelly Bailey, IIN certified holistic nutrition coach, and NPTI certified personal trainer
Learn more about the author here.