Menopause can cause changes in body composition and fat distribution that lead to weight gain. Learn about the latest evidence-based research on the topic and how to manage menopausal weight gain with lifestyle changes and using CGMs.

Key takeaways

• Menopause can lead to weight gain due to changes in hormone levels, including a decline in oestrogen.
• A holistic approach to weight management that includes diet, exercise, sleep, stress management and CGMs can help manage menopausal weight gain.
• Consuming a healthy diet, reducing carbohydrate intake, engaging in muscle-building exercises, optimising sleep, and using CGMs can help support healthy weight management during menopause.

Menopause is a natural biological transition that women experience as they age. While some cultures celebrate menopause, it is often a dreaded transition for women in our youth-focused culture.

One of the most common concerns among women going through menopause is weight gain, which can lead to changes in body composition and fat distribution. In this article, we'll discuss the latest evidence-based research on menopausal weight gain and how a holistic approach can help manage it.

How menopause causes weight gain

Menopause and weight gain are often associated with one another. Hormonal changes that occur during menopause can lead to a change in body composition and fat distribution, causing weight gain. The hormonal changes that occur during menopause affect the production of oestrogen, which plays a critical role in maintaining healthy weight in women.

A decline in oestrogen levels during menopause can cause a decrease in overall fat-free mass, including muscle quality and density. This decrease in muscle mass leads to a decrease in daily energy expenditure, even with no change in physical activity levels.

Women may experience a redistribution of body fat, with an increase in visceral fat around the abdominal region. This type of fat distribution is associated with insulin resistance, inflammation, glucose dys-regulation, hypertension, high cholesterol, oxidative stress, and an increased risk of cardiovascular disease. Furthermore, weight gain during menopause is associated with an increased risk of dementia, cancer, arthritis, depression, and sexual dysfunction.

Several factors can contribute to menopausal weight gain. These factors include age-related changes in metabolism, decreased physical activity, and poor dietary habits. A decrease in physical activity can lead to a decline in muscle mass, leading to a decrease in daily energy expenditure. Poor dietary habits, such as consuming foods that are high in sugar and unhealthy fats, can also contribute to weight gain during menopause.

A holistic approach to menopausal weight management

A holistic approach to menopause treatment and weight management is critical for long-term, sustainable weight loss. The main driver of this kind of fat distribution is insulin, and oestrogen is an insulin sensitiser. When oestrogen levels drop, women can become more insulin resistant.

A broad approach that includes a healthy diet, exercise, stress management, and sleep support can help improve insulin messaging and support you to lose weight during menopause.

Nutrition

Consuming a nutritious diet is essential to support healthy insulin messaging and maintain muscle bulk, which can help manage menopausal weight gain.

A menopause diet high in protein and healthy fats and low in carbohydrates is recommended for managing weight gain. Adequate protein intake is especially important during menopause as muscle mass tends to decline during this time. Consuming protein-rich foods like eggs, lean meats, fish, and legumes can help maintain muscle mass and support healthy weight management.

Healthy fats such as olive oil, nuts, seeds, and avocado can also be included in the diet. These foods have a small impact on insulin levels and can help maintain stable blood sugar levels.

When it comes to carbohydrates, consuming complex carbohydrates that are full of fibre can be helpful. Simple sugars should be minimised as they can cause blood sugar spikes, leading to insulin resistance and weight gain. Women should aim to consume carbohydrates towards the end of their meals, as this can help support healthy insulin messaging, and in turn menopausal symptoms.

Additionally, eating plenty of fruits and vegetables is important to support overall health. Fruits and vegetables are high in fibre and packed with nutrients, making them an essential component of a healthy diet.

Exercise

Exercise is an essential component of managing menopausal weight gain. Engaging in regular physical activity can help maintain muscle mass and improve overall health. Exercise also releases endorphins, which can help improve mood and reduce stress levels.

Muscle-building exercises are especially important during menopause as muscle mass tends to decline during this time. Engaging in exercises that build muscle, such as weight lifting, Pilates, strong yoga, and functional training can help maintain muscle mass and support healthy weight management. Resistance training exercises are particularly effective in building muscle mass, as they put stress on the muscles, leading to growth and strength.

Stress management

Minimising stress is crucial for weight management during menopause. Excessive emotional, mental, and physical stress can lead to changes in cortisol levels, which may amplify insulin resistance. Exercise can be a source of stress if excessive, so it's important to strike a balance. Engaging in stress-reducing activities such as meditation, yoga, deep breathing can be really beneficial during this time.

Sleep optimisation for weight loss

Optimising sleep is critical for weight management during menopause. Poor sleep can lead to changes in cortisol levels, which may amplify insulin resistance and contribute to weight gain. Women should aim for at least 7-8 hours of quality sleep each night to support healthy weight management.

Using CGMs for menopause weight loss

Continuous glucose monitors (CGMs) can be an effective tool for weight loss during menopause. CGMs can help women identify foods that cause blood sugar spikes and crashes, which can lead to weight gain. By monitoring blood sugar levels, women can make informed decisions about their diet and make adjustments as needed to maintain healthy insulin levels and support weight management.

In conclusion, menopausal weight gain is a common issue for women — you are not alone! A holistic approach to weight management that includes diet, exercise, sleep, stress management and using CGMs can help women manage their weight during this transition. It's important to seek the guidance of your doctor to help you form a plan to support healthy insulin messaging, maintain muscle bulk, and improve overall health.

The Vively app can be helpful for women wanting to use CGMs for weight loss during the menopause transition. It may help you get some important insights as to what may be going on and understand the intersection between all these key lifestyle factors. Talk to your doctor to see if they think it could be helpful for you.