Urška is a Women's Exercise & Nutrition Specialist and co-founder of Slovenia's first PCOS Academy. As visionary behind Nestology, she provides evidence-based education and support tailored to female physiology, helping women optimize their health, fitness, and overall well-being.
Menopause can really throw us off, especially when it comes to changes we've never had to deal with before. You might notice weight creeping on even though you're still doing everything the same: eating right, exercising, and staying active.
One day, your favourite jeans suddenly don't fit, and you're tossing and turning all night and waking up drenched in sweat. It's frustrating, especially when you've always been able to manage your weight, and now it feels like it's out of your control. Plus, talking about menopause and ageing isn't always easy with the stigma around it.
So what's happening? Why does menopause make it harder to maintain your weight? Let's break it down and empower you with the knowledge to take control of what's going on.
Why do women gain weight during menopause?
We've all heard that our metabolism slows down as we age. However, research indicates that metabolism in menopause itself may not be the cause of weight gain. Other factors, such as changes in gut microbiome, insulin resistance, and lifestyle patterns, might contribute to that. We must recognize behavioural factors that change as well. For example, less physical activity during this stage can also contribute to weight gain. Sleep quality might also decrease, affecting appetite and fat storage.
Additionally, changes to hormone levels play a significant role in this process. Without estrogen to help regulate hunger, cravings increase.
How do hormonal changes affect weight and body composition?
As you go through menopause, it's important to understand how hormonal changes can impact where your body stores fat. One major shift is the redistribution of fat from the hips and thighs to the abdomen, which results from visceral fat accumulation.
Studies show that women tend to gain more belly fat during menopause than before. This increase in "belly fat" isn't just about appearance; this type of fat is linked to higher inflammation levels and lower amounts of adiponectin, a protein crucial for managing inflammation and maintaining a healthy metabolism.
Even if your total body fat stays the same, belly fat can still increase during menopause. This can cause changes in key health markers, like higher levels of leptin (a hunger hormone) and more inflammation, which can raise your risk for heart disease and other health issues that often come with menopause.
Your gut microbiome changes in menopause might be contributing to weight gain
Your gut microbiome can significantly affect how your body manages weight, especially during menopause. Hormonal changes during menopause can alter the types of bacteria in the gut. Research found that after menopause, the drop in estrogen causes an increase in Firmicutes and a decrease in Bacteroidetes in the gut. This shift in the balance of gut bacteria may induce gut dysbiosis and contribute to weight gain and other health challenges linked to menopause.
Further, research has shown that lower progesterone and estrogen levels can weaken the gut barrier, making it more permeable. This allows harmful microbes to pass through, triggering inflammation that may lead to insulin resistance and weight gain.
Moreover, since the gut and brain are closely connected, an imbalance in the gut can have far-reaching effects on your immune system, mood, stress, and energy levels.
Is menopausal weight gain inevitable?
While weight gain during menopause is common, it is not inevitable. By adopting healthy lifestyle habits and being proactive about diet and exercise, you can significantly reduce the risk of gaining excess weight.
What is the best exercise for menopausal weight gain?
When we hit (peri)menopause, the old ways of training just don't cut it anymore. To preserve bone mass, improve lean mass and muscle integrity and support healthy body composition, we need to focus on keeping our muscles strong and responsive.
So, it's crucial to incorporate strength training and movements like jumps or sprints into your routine. Long, slow cardio won't do the trick here, as it doesn't create strong enough stress to make the adaptive response we want. We're looking at high-intensity work, like sprints.
As estrogen drops, our ability to build and maintain muscle takes a hit. That's why lifting heavy is essential, as it triggers the muscle contractions needed to spark growth and maintain strength.
What is the best diet for menopausal weight gain?
When we hit menopause, our eating habits must shift just like our training. Many women think that cutting calories is a key to losing weight. Doing so can actually backfire, especially if you're training. Underfueling is a big no-no, as it can stall your progress.
Focusing on protein is vital to maintaining muscle (aim for around 40 grams at each meal), balancing hormones, and keeping energy levels steady.
When selecting carbohydrates, refined ones should take a backseat. Cruciferous veggies like broccoli and kale are particularly helpful for managing estrogen levels. Healthy fats, like those from avocados and nuts, also play an essential role in supporting hormone production and metabolism.
Taking charge of menopausal weight gain
Menopause can feel like a rollercoaster, especially when your body starts changing in ways you’ve never dealt with before. But here’s the good news – it’s not all out of your control. By understanding what’s happening with your hormones and tweaking a few lifestyle habits, you can manage your weight and feel great. Strength training, smart eating, and fueling your body the right way will help you stay strong, resilient, and in control. Menopause is just a new chapter – and you’ve got the power to crush it.
Follow me on Facebook, Instagram, LinkedIn, and visit my website for more info!
Urška Rojko, Women's Exercise & Nutrition Specialist
Urška is a Women's Exercise & Nutrition Specialist on a mission to revolutionize how women approach their health and fitness. As the visionary behind Nestology, she offers a refreshing, evidence-based approach that goes beyond the surface, nurturing both body and mind. Balancing life as a single mom and business owner, Urška knows firsthand the challenges women face. She is passionate about redefining fitness, emphasizing that true health and confidence come from within, not from chasing a magazine-cover body. By embracing women's unique physiological needs, she’s not just changing bodies, she’s transforming perspectives, teaching women to celebrate and nurture their bodies from the inside out.
