Quote from the British Menopause Society:

“Weight gain is one of the most common side effects of perimenopause and menopause affecting at least 50% of women. Evidence from the SWAN study and The Healthy Women’s study suggests that on average women gain approximately 1.5kg per year during the perimenopause transition, resulting in an average weight gain of 10kg by the time menopause is reached.
Most of this weight accumulates around the abdomen and upper body. 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.”

One of the biggest take home message from the quote is that you are not alone in this!

But why is weight gain such a prominent side effect to transitioning into perimenopause and then menopause?

Hormonal changes

During perimenopause, oestrogen levels fluctuate and begin to decline. This can then affect how the body stores fat. Lower oestrogen levels are also linked to an increase in visceral fat (around the abdomen) and a decrease in lean muscle mass. This can make it more challenging to maintain or lose weight.

Slower metabolism

Metabolic rate does tend to gradually slow with age, however, it can be even more pronounced in perimenopause. This is because the decrease in basal metabolic rate means fewer calories are burned at rest. This can then increase the likelihood of weight gain, even more so if diet, movement and overall lifestyle habits don’t change or improve.

Changes in fat distribution

Fat distribution tends to change from the hips and thighs to the abdominal area. This increase in fat stores in the abdominal area is certainly a concern due to increasing the risk of metabolic issues/diseases such as becoming insulin resistance, resulting in a higher risk of type 2 diabetes, and increases in blood pressure, which increases the risk of cardiovascular disease.

Decrease in muscle mass

Loss of muscle mass increases with age and is accelerated more by the hormonal changes of perimenopause. Muscle is known for burning more calories than fat, therefore a decrease in overall muscle mass can further reduce metabolic rate and contribute to an increase in weight gain.

Increased food intake

During perimenopause, some women may experience an increase in appetite or cravings for high-calorie foods. This is likely due to hormonal shifts, looking for that ‘comfort food’ to help boost how you feel. However, that can then often lead to an excess in unnecessary calories intake, therefore increasing weight gain, which can be exacerbated even further with a sedentary lifestyle.

Sleep disruptions

Perimenopause can increase the likelihood of experiencing sleep disturbances, such as night sweats, hot flushes, and insomnia. All of these can affect the quality of sleep and lead to the feeling of fatigue as soon as you get up in the morning. Poor sleep is also associated with weight gain. This is because it may increase hunger and cravings for high-calorie foods to try and increase the depleted energy levels. It can also decrease the motivation for exercising and moving the body as energy levels are just not there.

Increased stress

It’s hard enough entering and dealing with perimenopause changes and symptoms, let alone striking a balance with work and home life, the pressures around that, finding time for you to exercise, eat well. It can feel very overwhelming and therefore increase stress levels. Stress increases cortisol levels (the stress hormone) which causes a decline in oestrogen levels, and therefore also lead to an increase in abdominal fat. Chronic stress can impact lifestyle choices, such as poor diet decisions and craving ‘comfort food’, it can also lead to decrease the willingness to exercise due to the feeling of not enough time in the day to fit it all in.

Lifestyle choices

As women begin to reach the perimenopausal journey, as I mentioned above, juggling everything life throws can feel very overwhelming and the first thing that is usually tossed to the side is making time for you. This can lead to an increase in sedentary habits. There feels like there is less time for regular exercise, or choosing to sit around all evening as you feel mentally and physically drained. Plus changes in dietary habits, such as choosing quicker, ready-prepared options, rather than homemade can all add up to contribute to gradual weight gain over the years.

Decreased insulin sensitivity

Perimenopause can cause a decline in insulin sensitivity, which makes it more challenging to regulate blood sugar. This can therefore lead to an increase in fat stores, especially around the abdomen. If this is not managed with exercise and healthy diet choices, it can lead to not only an increase in weight gain, but also an increase risk of type 2 diabetes.

Ways to help combat weight gain

Exercise

The Menopause Society states

“Strength/resistance training is is almost non-negotiable for perimenopausal and menopausal women who want to lose weight and change their body shape. Regular, consistent weight resistance exercise is the most efficient method for increasing muscle mass and metabolic rate. Moderate, regular strength exercise over one or two intense gym sessions. Simple exercises like squats, box press ups, ankle taps and bicep curls are ideal.”

Any regular exercise involving strength training and cardiovascular exercise will certainly support the body and mind, and help reduce the decline in muscle mass and support metabolism. Getting out for a walk, attending a Pilates or yoga class, cycling with a friend/family are all great examples. If you struggle with accountability, maybe look to invest in a Personal Trainer, who will help support and guide you to your goals and aspirations.

Diet

The most important thing with diet is trying to strike a balance. Where possible, it is always better to cook from scratch at home, choosing wholesome foods and consciously choosing no added sugar/preservatives options. However, ensuring the diet is high in protein, fiber, and healthy fats, while low in processed sugars, will certainly be the first step to not only helping to regulate hunger, but also help support managing weight.

Sleep

Good sleep practices and in severe circumstances possible medical intervention for sleep-related symptoms can be helpful. Trying to establish a sleep routine can often be useful too. For example, trying to be consistent with sleep-wake times, creating a bedtime routine such as reading a book, reducing screen time, possible gentle stretches to help release stress and tension from the body before settling into bed can be really supportive. Essential oils can also help calm the mind and promote a feeling of relaxation before bed too.

Managing stress

There are so many different things that can help reduce stress and manage cortisol levels, such as mindfulness, yoga, Pilates, breathing exercises, journaling, reading a book, listening to music, going to the gym, going for a walk, honestly the list can well and truly go on. The most important thing to remember and take into consideration is that everyone is different. Everyone responds to stress differently, so therefore, what may work for someone to help release and de-stress, may be completely different to someone else. It’s finding what works for you, and one activity may work on one day, another activity may work better on the next.

Summary

Amongst all of this, the most important thing is to never neglect yourself. Sometimes we have to be selfish and put ourselves first, and that’s okay! By looking after ourselves, it then allows us to continue to look after everyone else too!

If you feel you need any support, guidance or just someone to talk to about how you are feeling, please fill out the box below and I will get in contact.