Why can't we lose weight during menopause?

So, weight is one thing but balance is THE thing.

Menopause causes hormonal changes in woman's body, which can lead to diseases and ailments. One ailment is gaining weight. So, what happens in the body? First of all, the distribution of fat tissue changes. During your reproductive year, fat tissue was deposited on your thighs and hips. Now, excess fat accumulates in the abdominal area, subcutaneously and surrounding the internal organs of the body(1).

Data shows that women rate weight loss and weight maintenance as the most critical lifestyle qualities during menopause. Women also suggest that diet and exercise are important lifestyle components during the menopause transition(2). So, why can’t we lose weight during menopause? The prevalence of obesity is higher in postmenopausal women than in premenopausal women(3). On average, women gain about 0,7 kg per year during midlife (fifth and sixth decades of life), independent of their initial body size or race/ethnicity(4). It is important to know that obesity is more prevalent in older age groups for various reasons, such as lower metabolic rate and reduced physical activity(5).

Apart from aging itself, midlife women are exposed to several unique and potentially interrelated influences that promote weight gain. These include estrogen deprivation, mood disorders and sleep disturbance. However, existing literature supports the theory that weight gain in midlife women can be primarily the result of aging and lifestyle changes, and that menopause per se does not result in significant weight gain after adjustment for aging. This means that proper diet and physical activity will lead to maintaining a healthy body mass(4). Here are some simple rules what to eat.

EVERY DAY

Cereals: one or two servings per meal in the form of wholegrain bread, wholegrain pasta, rice and others

Vegetables: 2 or more servings per meal, at least one should be consumed raw (one meal/d)

Fruit: 1 or 2 servings per meal, as the most frequently chosen dessert

Water: daily intake of 1,5-2 l (equivalent to six – eight glasses)

Dairy products: should be present in moderate amounts (two servings per day), with a preference for low-fat dairy

Olive oil and canola oil: should be the principal source of dietary lipids

Spices, herbs, garlic and onions: are a good way to reduce use of salt

WEEKLY

Fish and shellfish (two or more servings), white meat (two servings) and eggs (two to four servings)

Consumption of red meat (less than two servings, preferably lean cuts) and processed meats (less than one serving) should be small in both quantity and frequency

The combination of legumes (more than two servings) and cereals is a healthy plant protein and lipid source that should be considered as a meat alternative

Potatoes are also included on the weekly level (three or fewer servings per week, preferably fresh), as they have a high glycaemic index and are most commonly prepared fried

OCCASIONALY

Foods rich in sugar and unhealthy fats (sweets) sugar, candies, pastries and beverages such as sweetened fruit juices and soft drinks should be consumed in small amounts or not at all – these foods are energy dense and are likely to contribute to weight gain

+ Regular practice of moderate physical activity (at least 30 min throughout the day three times a week(6).

 

WHAT TO REMEMBER TO LOSE WEIGHT DURING MENOPAUSE

The distribution of fat tissues is changing. That explains why controlling your weight can become a yoyo situation that is not entirely up to you. Still, eating good stuff and living the good life can help.

 

SOURCES

[1]. Pertyński T, Stachowiak G. Menopause — facts and controversies. Endokrynologia Polska/Polish Journal of[1] [2] [3]
Endocrinology Tom/Volume 57; Numer/Number 5/2006
[2]. Marlatt, K. L., Beyl, R. A., & Redman, L. M. (2018). A qualitative assessment of health behaviors and experiences
during menopause: A cross-sectional, observational study. Maturitas, 116, 36–42.
[3]. Monteleone, P., Mascagni, G., Giannini, A., Genazzani, A. R., & Simoncini, T. (2018). Symptoms of menopause —
global prevalence, physiology and implications. Nature Reviews Endocrinology, 14(4), 199–215.
[4]. Kapoor, E., Collazo-Clavell, M. L., & Faubion, S. S. (2017). Weight Gain in Women at Midlife: A Concise Review
of the Pathophysiology and Strategies for Management. Mayo Clinic Proceedings, 92(10), 1552–1558.
[5]. Addor, F. (2018). Beyond photoaging: additional factors involved in the process of skin aging. Clinical, Cosmetic
and Investigational Dermatology, Volume 11, 437–443.
[6]. Bach-Faig, A., Berry, E. M., Lairon, D., Reguant, J., Trichopoulou, A., Dernini, S., … Serra-Majem, L. (2011).
Mediterranean diet pyramid today. Science and cultural updates. Public Health Nutrition, 14(12A), 2274–2284.