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Let's face it, weight gain is something many women encounter during perimenopause and menopause.
In fact, 60-70% of women between the ages of 50 and 60 gain an average of 1.5 pounds per year. Hormonal changes play a part, but aging and lifestyle choices can also contribute. The extra weight can lead to both psychological distress, like low self-esteem and depression, and health issues, such as a higher risk of cardiovascular disease.
Honestly, who wants to put on extra weight?! So, if you’re wondering what you can do to prevent weight gain or ditch some extra pounds acquired during menopause, this guide can help you out.
What Causes Weight Gain During Menopause?
If you find you have gained weight in the transition to menopause—you are not alone. Over 43% of menopausal women are considered medically obese. We know that during menopause women experience an increase in fat mass and a decrease in lean muscle mass, but why is that?
Well, research suggests that there are many factors that can influence menopause weight gain, including decreasing estrogen levels, changes in sleep quality. Also, sadly, it just part of the normal aging process.
Let’s break them down.
Decreasing estrogen production: Estrogen has many functions, two of which can contribute to the development of obesity during menopause.
- One role estrogen plays is promoting the accumulation of subcutaneous fat. This is the layer of fat that lies just beneath the skin, and in fertile women, it often accumulates around the hips, thighs, and buttocks. As estrogen levels decrease, visceral fat (the fat around your organs and in your abdomen) may begin to increase. This means that some women might notice a change in body shape, including a larger waist circumference.
- The second function that may lead to weight gain is estrogen’s regulation of hunger and satiety signals. Estrogen can prevent excessive calorie consumption by inhibiting the action of hunger signals. It is theorized that due to the fluctuations of estrogen levels, menopausal women could have more intense hunger signals. This may lead to increased food intake and result in weight gain.
Changes in body composition: A woman's body composition can change due to the natural aging process. As women transition to menopause, typically between the ages of 45 and 55, some may notice increases in fat mass due to hormonal changes. Thus, women might notice significant shifts in how their bodies look as they age.
Changes in sleep quality: High-quality sleep is an important part of having a healthy and productive life. As menopause kicks in, night sweats and reduced serotonin levels may mean you won’t sleep as well. Studies show that even partial sleep loss might be associated with an increased risk of obesity, as sleep issues can lead to hormonal changes, causing an increase in calorie intake. It’s a vicious cycle. If your hormones change because of menopause, your sleep may be impacted, which can then lead to other hormonal changes.
Looking for tips on how to improve your sleep? Review Back To Basics: Embracing the Superpowers of Sleep.
Risks Associated with Menopause Weight Gain
Why should you care if you gain weight during menopause or years leading up to menopause? Obesity, especially when it is associated with abdominal fat, can put people at risk for both psychological and physical health issues. Obesity during menopause can increase the risk of the following:
Supplements that May Help with Menopause Weight Loss
Many supplements can help alleviate the wide assortment of symptoms related to menopause and perimenopause, but only a handful are scientifically supported to show potential benefits for weight loss.
And of these potentially helpful supplements, only one has shown consistent, scientifically-backed results in helping with obesity and weight-gain….
Fiber
And the winner is fiber! It is the most scientifically supported supplement for menopausal weight loss, and we often discuss it here at Primal Harvest.
A high-fiber diet has been shown to potentially reduce the risk of obesity. Incorporating fiber into your daily routine can slow down the absorption of carbohydrates and can increase the feeling of fullness. Promoting satiety (feeling full for longer) may suppress the intake of extra calories, leading to weight loss. For example, one study of postmenopausal African American women showed that increasing fiber intake by 10 to 12 grams per day improved weight management.
There are many ways to improve your fiber intake, whether through supplements or diet.
PS. Green Powders can help to boost your fiber intake. Get more details here! Do Greens Powders Help with Weight Loss?
Other Potential Supplements…That Require More Research
Maca Root
The maca plant is a Peruvian plant cultivated in the high elevations of the Andes. Incas and native Peruvians traditionally used maca to help alleviate issues like hormone imbalance, PMS, and menopausal symptoms.
At this point, studies are limited, but maca root could show promise for helping with menopause weight loss. In a small study, with only 34 postmenopausal participants, twice daily administration of maca root was shown to significantly decrease BMI after two months of treatment. Additional studies are needed to further support the relationship between maca root and weight loss.
Phytoestrogens
Phytoestrogens are plant-derived compounds with estrogen-like properties. They can be found in over-the-counter supplements, like soy extracts, or herbal remedies, like black cohosh. Women who took phytoestrogen supplements in several clinical trials experienced some improvement in menopausal symptoms like hot flashes and vaginal dryness.
As for weight loss during menopause, the effectiveness of phytoestrogens is mixed. A 2018 review suggested that supplementation was associated with a slight decrease in women’s waist to hip ratio, a measurement of body composition. The same review found that healthy women taking phytoestrogens weighed about 0.6 pounds less than the women on a placebo. However, women with health issues, including diabetes, high blood pressure, or high cholesterol actually ended up weighing about 1.7 pounds more than the placebo group. Thus if you are interested in trying phytoestrogens for weight loss, you need to consider your health conditions first.
Finding the Right Menopausal Weight Loss Products for You
For some women, weight gain feels like adding insult to injury. First, your hormones are in flux (hello hot flashes and dryness), and then you’ve got to deal with weight gain, too! Although we’d all love a magic pill, the truth is that research shows only a few supplements may help with menopause belly fat. Products like Primal Harvest’s Primal Greens contain apple fiber to help support your gut health as a whole.
Remember to always contact your healthcare provider before beginning any new supplement routine.
