What is Menopause and Perimenopause?
Menopause is when a woman hasn’t had a period in 12 months, which causes the hormones oestrogen, progesterone, and testosterone to fall. The perimenopause is the time directly before this, when women can still have periods but the fluctuating levels of these hormones causes a lot of symptoms (to read more about these symptoms, check out the NHS website here).
Every woman will experience menopause differently, with symptoms that impact both physical and mental health. While these transformations are well-documented, one aspect that often takes center stage in women’s lives during this phase is the relationship between menopause and fat loss.
In this blog, we’ll look at how menopause symptoms directly affect women’s diet and exercise, and thereby impact weight loss goals.
Metabolic Rate Slowdown
One of the significant challenges women encounter during menopause is a gradual slowdown in metabolism. This is due to declining hormone levels, which cause the body to burn calories at a slower rate, making it easier to gain weight and harder to shed excess pounds.
According to the NHS, exercise, specifically strength training, activity, and stress reduction are some of the best ways to manage this.
Increased Risk of Osteoporosis
Lower levels of oestrogen in the body increases the risk of developing weaker bones and osteoporosis for women who have been through menopause. Read more about this process here.
This can increase the likelihood of injury when exercising with incorrect form, or when trying a new workout without support. We recommend working with a Personal Trainer (PT) to developing a programme of exercise that suits your needs and ensures an injury-free environment. Get to know Beckwith’s PTs here!
The Hormonal Rollercoaster
As menopause approaches, hormonal fluctuations become a hallmark of this transition. The decline in estrogen levels, a hormone responsible for regulating metabolism, can contribute to changes in body composition. Reduced estrogen may lead to an increase in visceral fat, especially around the abdomen, which is linked to an elevated risk of chronic diseases.
Muscle Mass
With age, there is a natural tendency to lose muscle mass, but this process accelerates during menopause. This heightens the importance of regular strength training, to boost your metabolism and counteract some of this muscle mass loss. If you haven’t tried strength training before, check out our beginners’ guide on getting started with it here!
Reduced muscle mass also means your body needs fewer calories to function properly, and this sudden change can contribute to weight gain during this period.
The Role of Nutrition
Adopting a balanced and nutrient-dense diet is crucial for women navigating the menopausal phase.
Dr. Louise Newson, GP and Menopause Specialist, and Joe Wicks, discuss the importance of a balanced diet in managing menopause symptoms here.
They recommend increasing your intake of healthy fats, such as olive oil, avocados, and nuts, and cutting back on processed foods and sugar. Adding in fresh fruit and veg to your regular diet is a great place to start.
Alcohol and coffee can negatively affect the quality of your sleep, which in turn can have a negative affect on your mood and symptom management.
Key Takeaway: Menopause is Challenging, but Weight Loss is Still Achievable
Menopause undoubtedly brings its share of challenges, and the impact on weight loss is a concern for many women. However, a holistic approach to symptom treatment can go a long way in enabling weight loss for women during this period.
By understanding the hormonal shifts, embracing exercise, prioritizing a balanced diet, and more, women can navigate this phase with resilience and achieve their weight loss goals.
