Menopause & Weight Gain | Who’s the Culprit – Hormones or You?

A woman’s life, more often than not, is controlled by her hormones. Don’t agree? Think of it – adolescence, puberty (menstruation), pregnancy and then menopause. In a way, women are what their hormones are!

And menopause is a phase where hormones do a lot of mischief to influence – the worse – weight gain.

What is menopause?

Menopause is a natural biological process, which marks the end of a woman’s menstrual cycle. It happens when the ovaries no longer release an egg every month and the hormones secreted by them are at an all-time low.

It is a gradual process of ageing that hits women in their 40s or 50s. While menopause marks the end of a woman’s fertile stage and her periods, the changes it brings along are not restricted to just that. In fact, menopause is a total transition.

A woman has to face many physiological and psychological changes during this phase and weight gain is just one of them. But is menopause really the culprit of middle-age weight gain in women? We explore here.

Menopause & Weight Gain – The Correlation

During menopause, there is a drop in the estrogen and progesterone levels, the two primary female hormones secreted by the ovaries. This change in hormone levels triggers a massive blow to a woman’s well-being in many ways.

Drop in estrogen levels leads to excess fat storage in the body. Apart from that, a steady decline in the muscle mass along with a sluggish metabolism (triggered due to menopause) make a woman gain weight, especially around the abdomen area.

This is why menopause weight gain is also termed as – ‘The middle-age spread.’

Weight Gain – Blame It On The Hormones?

While it is true that weight gain during menopause happens due to hormonal changes, hormones alone are not to be blamed. Apart from the hormonal havoc, menopause weight gain is a cumulative result of genetic factors and bad lifestyle choices too – lack of exercise, unhealthy eating, lack of sleep etc.

What you can do?

You don’t have to live with all that excess fat around your abdomen forever. At Fitterfly, we have designed a scientific Weight-loss Program – Reset23 to help you achieve your goals healthily. Here are few tips from our experts of Reset23 that you can do to keep the weight off your frame:

Get moving

Nothing substitutes exercise when it comes to weight loss. Don’t fret, we are not suggesting you pump up like a bodybuilder but do the basics at least. Try doing:

• Aerobic exercises
• brisk walking
• Yoga
• Weight training (if you can manage)

Aim for brisk walking, for at least 150 minutes a week or vigorous aerobic activity, such as jogging, for at least 75 minutes a week. And while you’re looking for fun workouts online, why not download the Fitterfly Metabolic Health App for curated videos from experts to up your happy hormones (a.k.a endorphins).

Eat clean, eat right

We reminded you about sluggish metabolism, didn’t we? More reason why you should watch what you eat to prevent excess weight gain. Choose calorie-dense foods – fruits, vegetables, whole grains and say no to processed foods. Control your sugar cravings, consuming calories mindlessly will harm not only your weight loss goals but will also increase the risk of other lifestyle disorders like – diabetes, cardiovascular disease and more.

Get enough sleep

We aren’t kidding. Sleep like a baby for eight hours at night. Remember, people who sleep less have high levels of hunger hormones – ghrelin and low levels of satiety hormone – leptin. Needless to say, your calorie cravings would make a dent in your weight management efforts.

Manage stress

Stress is known to play a spoilsport on your health all the time. Too much stress can lead to poor sleep, cravings, lack of motivation to do any kind of exercise and become ignorant. Try yoga and meditation during this menopausal transition to control stress. It does wonders.

Shun alcohol

Go clean now, please. Too much alcohol = empty calories. Do we say more?

Why should you worry?

Menopause weight gain can have serious health implications. Studies suggest that the weight around your abdomen or midsection increases the risk of:

Type II diabetes

Weight gain and less physical activity can make blood sugar levels rise, add to it the problem of sluggish metabolism and you are destined for doom. In case you’re in the market for expert care to keep your blood sugars in check, try out Diabefly Pro – India’s most advanced diabetes management program proven to reduce HbA1c in 85% of its users.

Cardiovascular diseases

Estrogen offers protective benefits to a woman’s heart, a dip in the levels could be worrisome. Excess weight further just aggravates the risk.

Osteoporosis

Menopause causes your bones to deteriorate but regular exercise has a reverse effect as it improves muscle mass and prevents bone density loss.

The takeaway message

Menopause can be a challenging phase for most women – educate yourself about it beforehand, keep a positive approach, eat right and exercise, indulge in a hobby – whatever suits your soul.

If you find it difficult to cope, get in touch with a coach or an expert to make healthy lifestyle choices to not just control weight but live a wholesome life.

Don’t lose weight just to look good. But, now reclaim your life for a happier you! Sign up for a most scientific and healthy way to manage weight, for the first time in India – Fitterfly’s Weight-loss Program – Reset23