Why does shedding those unwanted pounds become so challenging after our 40s? Why do our jeans feel tighter and our blouses snug? If you’re going through perimenopause or menopause, it’s easy to blame fluctuating estrogen and other hormones. However, recent research shows estrogen might not be the only factor at play. The good news? Weight gain after menopause doesn’t have to be a given.
It turns out that eating and exercise habits significantly impact body weight much more than declining estrogen levels, which explains the ideal weight of those women in menopause who eat well and exercise. I have noticed that many women already come into menopause with 10, 20, and even 30 pounds overweight because of poor dietary choices and a sedentary lifestyle. Excess sugar, alcohol, and no exercise or weight training are major reasons.
Studies are demonstrating that estrogen loss does not necessarily equal fat gain. So, what is the main culprit for these excess pounds?
As women age, their metabolic rate slows down. That is, the amount of energy the body needs to perform its tasks decreases. Muscles are high-maintenance tissues that consume more energy than fatty tissues. As we age, we experience a steady decline in muscle tissue, which causes the body to need fewer calories. Unfortunately, hormonal changes during this time accelerate muscle loss. The combination of having less muscle mass, which is the tissue that burns calories, and eating and drinking more due to stress, anxiety, or just giving up on the changes is the reason we suffer from excess weight.
The best approach to combat fat storage isn’t restrictive dieting. Aim for 1200-1500 calories of nutritious foods and incorporate aerobic and weight training exercises. This combination helps burn fat and build muscle while reducing stress and cortisol levels, contributing to fewer pounds accumulated in the belly.
Adopt better eating habits and a consistent weight training routine to help manage your weight during this stage. It’s true that menopause brings change, but it can also signal the start of a healthier lifestyle and a body you feel more comfortable in. Take action today!
Your nutritionist,
Sabrina Hernandez.
