Navigating Weight Loss After Menopause


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Navigating Weight Loss After Menopause 

Have you ever wondered why shedding those extra pounds seems harder and harder as you age, especially after menopause? Here’s why. Menopause triggers a series of complex hormonal changes that shift body composition and metabolism, making it very difficult to maintain weight after menopause. Luckily, there are ways to fight these changes and lose or maintain your weight. 

Understanding Menopause and Weight Gain

As we mentioned above, menopause causes a series of changes in hormones, including a decrease in estrogen levels, which causes many changes such as a shift in body composition. This shift, along with aging-related body changes, leads to redistribution of fat to the belly area, and a decrease in muscle mass. Since muscle mass helps to increase metabolism, losing muscle means slower metabolism. 

Another change caused by menopause and aging is a decrease in energy levels that may relate to things like aging, sleep issues related to menopause, and/or changes in lifestyle. With lower energy levels, there comes a lower motivation to exercise, which then leads to further weight gain, fat gain, and loss of muscle mass. 

As you can tell from the above, menopause and aging can lead to a cycle of decreasing energy, muscle mass, and subsequently fat and weight gain. 

Consequences of Post-Menopausal Weight Gain

Managing weight gain during and after menopause is crucial, not only to look and feel good, but also for your health and wellbeing. Weight gain during this stage of life is associated with an increased risk of developing health problems like cancer, diabetes, and cardiovascular disease. 

Excess weight, particularly around the belly, increases the risk of developing many chronic and life-threatening illnesses including diabetes, heart disease, stroke, and cancers. Excess weight is also connected to high blood pressure, high cholesterol, and joint problems. 

By actively managing weight, diet, exercise, and overall wellness, women can improve their quality of life and reduce the risk of chronic illnesses and disease.  

Challenges and Barriers to Weight Loss After Menopause 

Metabolism, hormones, medications, and lifestyle factors all contribute to making weight loss a challenge during and after menopause. Let’s break down each of these factors and why they make weight loss difficult. 

Metabolism after Menopause 

Think of menopause as a phase in life where your body begins to hit the brakes on your metabolism. Since metabolism is the engine that your body uses to burn calories, this means that engine begins to slow down. Regardless of eating the same amount and types of food you did before, after menopause the body tends to store more of the food as fat and use less for energy. 

There are ways to improve metabolism, including eating a balanced diet, exercise, strength training, managing stress, and getting good sleep. By focusing on these areas, your metabolism can improve significantly even after menopause. 

Hormones after Menopause 

When it comes to hormones, menopause is a time in life that causes the most fluctuation and long-lasting changes. Hormones are the chemical messengers in the body that help it function optimally when they work properly. Unfortunately, during menopause, these hormones can undergo changes that lead to changes in weight and metabolism. Specifically, estrogen decreases and this tends to lead to weight gain and changes in the way the body processes sugar. Also, cortisol levels can spike during menopause which can also throw off metabolism and appetite regulation. 

Seek the help of a health professional to discuss options that can help to balance hormonal issues that could be leading to weight gain.

Medications that Can Cause Weight Gain 

As people age, they tend to be taking more and more medications. It’s important to note that while some of these medications can also cause weight gain, not everyone who takes these medications will experience weight gain, and the degree of weight gain can vary widely among individuals. Here are some medications that are known to cause weight gain in some people:

  • Antidepressants (fluoxetine, sertraline etc)
  • Steroids (prednisone, cortisone etc)
  • Antipsychotics (Seroquel, olanzapine, risperidone etc)
  • Seizure medications (valproate, gabapentin etc)
  • Blood pressure medications (beta blockers)
  • Mood stabilizers (lithium etc) 

If you're concerned about potential weight gain associated with a medication you're taking, it's crucial to discuss your concerns with your healthcare provider. They can provide guidance on managing side effects and may explore alternative treatment options if necessary. 

Lifestyle and Psychological Factors of Weight Gain

Navigating life after menopause can come with some unexpected causes of weight gain - namely, lifestyle and psychological causes. These can include changes in daily routines such as retirement from work, that lead to a more sedentary lifestyle. In general, women after menopause tend to find themselves moving less and sitting more. This not only leads to burning fewer calories but also leads to decreasing muscle mass which then further decreases metabolism. 

Sleep disturbances due to menopause symptoms are another culprit of weight gain. When we are sleep deprived, we tend to eat more and crave unhealthy foods. 

Lastly, menopause and post menopause tend to be a high-stress and psychologically straining period of life for many women. Things like having children moving away (empty nest) and changes in social dynamics and relationships can lead to unhealthy changes in eating habits. 

Strategies for Successful Weight Loss After Menopause 

Losing or maintaining weight during and after menopause is very challenging due to the multitude of reasons listed above. Here are some tried and true strategies to help with weight loss, increasing or maintaining muscle mass, and overall wellness for the menopausal and postmenopausal woman: 

  • Exercise: Though you should always seek the advice of a medical professional before embarking on a new exercise program, here are some general tips for exercise. Doing some cardiovascular exercise such as walking, swimming, or cycling at least 30 minutes 3 times a week can be very beneficial. Strength training is also critical to maintaining muscle mass during this time of life. Lastly, don’t forget about flexibility and balance, stretching and balance exercises such as yoga are very important.
  • Diet: Focus on whole, nutrient-dense foods. Try to avoid processed foods, fast food, artificial sweeteners (such as diet soda), and sugary food/drinks. Stick to water, and in moderation black coffee, and/or unsweetened tea as some examples of hydrating but low calorie drink options. Reach for veggies and lean proteins when you feel hungry.
  • Sleep and Stress: As much as possible, focus on getting a healthy amount and quality of sleep. Sleep is critical to weight loss success. Stress reduction will also help you greatly toward your weight loss goals.
  • Seek Professional Help: You may need to seek the help of a health professional to help you with nutrition and exercise, and also to consider prescription weight loss medications if you qualify. There are great weight loss coaching and medication programs out there that can be incredibly helpful on this journey. Metabolic Research Center offers medical weight loss with prescription GLP-1 medications and non-prescription traditional weight loss programs. 

 

In Conclusion

We hope that this article helped to clear up what makes weight loss such a challenge for menopausal and postmenopausal women. To summarize, we shed light on the challenges women face in maintaining or losing weight and maintaining muscle mass due to hormonal, lifestyle, and aging-related factors. 

Menopause triggers hormonal shifts that lead to increased fat redistribution to the belly area and decreased muscle mass. These changes contribute to lower energy levels and slower metabolism, making weight loss more difficult. Postmenopausal weight gain is more than a cosmetic issue, it is a health risk that needs to be addressed just like any other illness. 

When it comes to managing weight after menopause, exercise, a healthy diet, and seeking professional health care help are critical. It takes great effort and focus, but by reducing stress, improving sleep, eating healthy, and getting weight loss help from a professional you can lose weight, get healthier and feel more energized. Only by addressing weight management from multiple angles will you be more likely to achieve your health goals. Ready to get started on a medical weight loss program, but not sure where or how to start? Click here to connect with an MRC center near you to learn more about getting started on compounded glp-1 weight loss medications today.

*Prescribing medications for Metabolic Research Center patients is solely based on the professional opinion of clinicians and not Metabolic Research Center. Not all patients will qualify for medication. Metabolic Research Center offers compounded medications. Compounds are not FDA-approved, but clinicians might prescribe based on their professional clinical opinion. All medications can come with significant risks or side effects, and Metabolic Research Center patients should discuss all risks and potential side effects with their clinician when prescribed.  Individual results can vary based on starting body weight, diet, and exercise plan. Medication prescriptions require approval from your clinician based on your health history.

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