In this article we look at menopause weight gain, which is one of the major symptoms of the menopause, and experienced by two out of every three women.   What is it?  What causes it?  Why is it so difficult to lose?  Does it really matter anyway?  What, if anything, can be done about it?

Do you think you’re too young to have menopause weight gain?   Think again.  The perimenopause stage usually starts in the mid forties.  This is when the hormonal changes, which lead to the menopause symptoms, have already begun.

From the perimenopause onwards most women will begin to notice a gradual change in shape.  The weight gained at this time has a tendency to settle around the waist and abdomen and causes women to acquire a more rounded or “apple” shape.  Because of this, even a relatively small weight gain can result in an increased dress size.  It’s notoriously difficult, and often seems almost impossible, to get rid of menopause weight gain.  

Some women do put on excessive weight during menopause. This could be a sign that something is wrong with your hormone levels, blood sugars, or eating habits. Get checked out by your doctor if your weight gain is out of control.

It isn’t your fault! The factors which cause menopause weight gain are also the factors which make it so difficult to lose.

Hormones: Your body's hormones have a direct impact on your appetite, metabolism, and fat storage. This is why it is so difficult to control your weight during menopause ' no matter what you do, fluctuating estrogen, testosterone, and androgen levels will fight you all the way.

Metabolism: Every year over the age of 40 years - our Basal Metabolic Rate (BMR - the rate at which we burn off calories) slows down. Sadly this means that if we continue to follow our current eating and exercise pattern we will gain a pound a year! How depressing! We need to reduce our intake or increase our exercise to stay the same.

Insulin resistence: during the menopause our bodies want to store the fat for later - a bit like "puppy fat" stored at puberty. We develop "insulin resistance" making our bodies store, rather than burn, calories. What changes is how you handle food due to the increased "insulin resistance". For example , if you eat 1000 calories before the Menopause you will burn 700 of them and maybe store 300. After the Menopause you will store 700 and burn only 300!

Hormone Replacenent Therapy (HRT): Although women often complain that HRT causes them to gain weight, and some women resist taking HRT for fear of weight gain, there is no scientific evidence that HRT causes weight gain. A very small group of women may develop fluid retention with HRT (up to 10lbs in a month) but much more often it is mild and will settle in 4 to 6 weeks.

Why do you want to lose weight?  Is it to look good or is it for health reasons?

When thin and young is the standard of beauty, any menopausal woman might find it difficult to maintain a positive self-image as she sees herself becoming a thick-waisted and matronly.

However, a little extra weight can help to lesson other symptoms associated with menopause, like anxiety and hot flushes. During menopause, weight gain is regulated by your body, and helps prepare you against osteoporosis and other illnesses.

On the other hand, excessive fat stored around the abdomen can lead to an increased risk for heart disease and high blood pressure.

Although it is more difficult to lose menopause weight, it isn’t impossible.  The daily changes you make now can yield important benefits for a long time to come. The tips should help if you have only a few pounds to lose. If you need to lose 10 or more pounds you will probably need more help.

Reduce calories: Menopausal women need fewer calories to maintain former body weight. It may be necessary to cut calorie intake by 10 to 15 percent, while at the same time increasing your level of activity or exercise. If women don't reduce their calorie intake, they are over eating. Calories needs are the highest during the mid-20s, then reduce at about 2% to 4% for every 10 years added.

Eat a balanced diet: Avoid refined sugars and indulge in fruits and vegetables. Choose foods low in fat, saturated fat, and cholesterol. Fat intake should be less than 30 percent of daily calorie intake. Women of all ages should consume 20 to 30 grams of fiber daily.

Portion control: Eat slowly and practise portion control - this does not mean you have to eliminate your favorite foods. Just eat smaller quantities.

Drink plenty of water: Drinking 8 to 10 glasses daily is ideal. Most people mistake feelings of thirst for feelings of hunger and eat something when they could have just as easily drank a glass of water and been done with it. Next time that you think you might be hungry, stop and think it over. Before you reach for something to eat, fill a glass and drink it. Wait a few minutes and see if you still feel hungry. Retrain your body to seek out food only when it truly needs it, which begins with you knowing the difference between real hunger and thirst.

Don't lose large amounts of weight quickly: There is a balance between being too thin and just right. Being very thin can lead to an increased chance of developing osteoporosis.

Increase your physical activity: Exercise becomes particularly important as a woman ages. The only things that can effectively increase your metabolism are activity and exercise.  Calculate (honestly) what percentage of your day is spent being active (actually on the move) and how much of it sitting, driving and sleeping. Compare that to when you were 40 years old and 30 and 20...! Watch a small child - they are constantly on the go and usually their mothers are too.

A recent study has shown that starting to exercise in your fifties can be just as beneficial to prolonging your life as exercising from a young age.

If you want to lose more than 10 pounds you may need more help. There are literally hundreds of weight loss plans on the market and it can be very difficult to know which one to choose. It is important to steer clear of fad diets, which cuts out certain food groups altogether such as carbohydrates, as you need a balanced diet. An online plan is ideal because, once you’ve made up your mind, you can download it and get started right away. There are some excellent online weight loss plans available. The one I chose is called Strip That Fat! - a new program which is taking the weight loss world by storm. It is really working for me and I'm losing 2 pounds every week.

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