Proven Strategies to Manage Weight and Boost Metabolism

Introduction

For ~50% of the world’s population, there comes a time of unprecedented and often unexpected challenge. This time occupies around a third of life. It is associated with sleep disturbance, mood changes, brain fog, palpitations, hot flashes, fatigue and weight gain. I’m sure this sounds all too familiar to many of you, whilst others are desperately trying to wrap their heads around the cause of such an array of symptoms. That cause is menopause.

Menopause is a natural phase of life for women and is associated with a great deal of change. Weight gain is a very common symptom of menopause and stems from a huge hormonal shift. As oestrogen levels fluctuate and decline, chaos ensues within the female body. The regulatory mechanisms that keep menstruation consistent become increasingly disrupted, leading to a slower metabolism, increasing fat storage (fat deposition sites shift), especially around the abdomen, and crucially, decreasing muscle mass.

The weight gain does not merely present a cosmetic concern. The excess fat mass can impact overall health and well-being as the risk of conditions like heart disease, diabetes, and metabolic disorders becomes more profound. My intention is not to scare you off in this early stage of the article. I merely intend to make you, the reader, aware of the significance of menopause. Garnering an understanding of this significance makes the tips that proceed all the more important. The good news is that there are proven strategies to manage weight and boost metabolism during menopause. My intention is to provide a toolkit to navigate this stage of life, providing science-backed solutions that can mitigate the weight-gaining, metabolism-deteriorating effects of menopause. Learn to balance your hormones, boost your metabolism and achieve a sustainable weight management practice to approach this stage of life with the utmost confidence.

Menopause: How it Affects Metabolism and Weight

The most notable change during menopause is the erratic decline of oestrogen. Depleted oestrogen levels manifest in metabolic shifts that can result in weight gain. One of these shifts concerns the loss of muscle mass as muscle protein turnover becomes dysregulated. Simply speaking, muscle regeneration becomes impaired, which results in a decline in muscle mass.1 This can impact strength and cause feelings of fatigue and weakness, but it also presents changes to metabolism. Muscle mass is the cornerstone of metabolic processes, meaning that muscle mass depletion coincides with a slower metabolism. Less muscle mass results in fewer calories burned during each day.

Do you ever feel as though you’re doing all the right things? All the things you’ve done before to lose weight. And yet, you continue to gain weight. You become frustrated, confused and even desperate. The important thing is to not enter a place of despair and be discouraged by a seeming lack of progress. This is a natural process, accentuated by a host of other factors. The sleep disruptions associated with menopause can disrupt hunger-satiety signals and lead to fatigue, which may impact physical activity levels. Stress levels can rise and trigger unfavourable cravings or episodes of emotional eating. The combination of these factors creates the perfect storm for weight gain.

I reiterate the need to avoid a place of despair. The good news is that there are ways to mitigate the impact of these hormonal changes that trigger a cascade of symptoms conducive to weight gain. With lifestyle modification, effective nutrition protocols, refined sleep hygiene practices and increased physical activity, it is possible to leap each hurdle as you approach it. This may sound too simplistic, but I’d suggest the beauty lies in the simplicity. There is no need to overcomplicate the principles. The following section outlines some proven strategies used to help millions of women around the globe.

Nutrition for Menopause Weight Management

There are nutrition practices that can be adopted during the period of perimenopause and menopause that, when combined with other lifestyle modifications, can have a positive impact on the management of weight. The proceeding points outline these practices and offer guidance on how they may be implemented:

- Protein intake is essential for mitigating the decreasing muscle mass triggered by low oestrogen. Many studies recommend a protein intake of between 0.8-1-1.2 grams per kilogram of body weight per day (g/kg/d), but I suggest that you aim for closer to 1.6 g/kg/d. Another great metric to consider is 1 gram per pound of body weight per day.

- Avoid excessive consumption of refined, simple sugars (e.g., cakes, chocolate bars, sweets and soda). The reason for this is to control blood sugar levels. As oestrogen and progesterone levels fluctuate and decline during menopause, the body becomes less adapted to balance blood sugar levels. This results in sharp peaks and troughs of blood sugar, which can trigger fatigue, mood swings and the famed hot flashes (often occur at low blood sugar levels). Opt for more sustained-release carbohydrates from complex, starchy sources such as whole grains, fruits and vegetables. Excess sugar can also cause unnecessary episodes of overconsumption.2 Adequate intake of calcium, vitamin D, vitamin C and B vitamins.

- Adequate intake of omega-3 fatty acids. Aim for 2 portions of oily fish (e.g., salmon, mackerel, tuna, sardines, herring, etc.) per week and choose supplements that provide 500-1000mg of combined EPA and DHA fatty acids per day. 3

- Aim for 5 portions of fruit and vegetables per day and 30 different plant-based foods per week (including nuts, seeds, herbs, spices, beans and legumes). The diversity of vitamins, minerals, fibre, polyphenols (plant defence-chemical compounds), antioxidants and other nutrients will reduce inflammation in the body.

- Increase consumption of legumes (e.g., beans, peas, chickpeas, lentils or soy). Aim for at least 2 servings per week.

- Incorporation of foods with a high-fibre content is recommended every day. Examples include whole grains, legumes, nuts and seeds (~30g of unsalted nuts and seeds per day can be beneficial). Aim for at least 20-30g of fibre per day but striving for up to 45g is advisable.

- Opt for the consumption of healthy fats (monounsaturated and polyunsaturated) from sources such as avocados, nuts, seeds and olive oil to aid in hormone production and sustained energy to boost overall feelings of wellbeing and health.

- Moderate consumption of red meat (e.g., beef) is recommended. Processed meats (e.g., bacon and sausages) should be consumed sparingly. Lean protein sources can be consumed more regularly (e.g., poultry, low-fat dairy products).

- Establish a physiological eating schedule to align your hunger-satiety cues and hormones with your circadian rhythm (the body’s internal clock) and certain periods of the day. For example, always eat breakfast (meal 1) at 10:00 am and always eat your last meal 3 hours before bedtime.

- Reduce processed food consumption and opt for whole food sources.

- Alcohol is to be reduced as much as possible.

- A smoking-free lifestyle is recommended.

- Regular physical activity and sufficient quality sleep are crucial (more to follow).

It should be added that these recommendations need to be adapted to the specific individual. The nutritional needs of one person will vary from another depending on age, weight, nutritional status, physical activity levels and disease state. To ensure that energy, nutrient and fluid requirements are tailored to you as an individual, consult a nutritionist/dietitian or practitioner. 4

Exercise for Menopause Weight Management

Consistent physical activity and exercise is a vital component of weight loss and general health during menopause. With hormonal changes slowing metabolism and contributing to muscle loss, exercise becomes essential to offset these effects and ultimately make managing weight easier.

One of the most effective types of exercise for menopausal women is resistance or strength training. Focusing on strength training exercises such as lifting weights, using resistance bands or bodyweight exercises (e.g., squats and press-ups) can have profound benefits for helping to preserve and build muscle mass. Not only will this boost metabolism, but it can also improve bone density (reducing osteoporosis risk) and improve mental health. 5 Aim to incorporate strength training two to three times per week to reap the positive impact for weight management.

Combining strength training with cardiovascular exercise provides a potent fusion of health-boosting effects for menopausal women. The aim is simply to get your heart pumping to boost your cardiovascular system. The recommendation is at least 150 minutes of moderate-intensity cardio each week which can include walking, running, cycling, swimming or even more niche activities like dancing and Zumba. 6 The positive effects include boosted heart health, reduced blood pressure and cholesterol, management of weight through calorie burning and boosted mood and sleep. 7

For a holistic approach to exercise that maximises the upside, I encourage the inclusion of flexibility and balance exercises. Good examples include Yoga, Pilates and or a simple stretching routine to enhance flexibility, prevent injury and reduce aches and pains. Studies have shown positive effects of these practices on mood and stress reduction too, which can prove indirectly beneficial for weight loss. Chronic stress can cause episodes of binging or overeating which detract from any weight loss goal. Therefore, practising mindful stretching can seriously contribute to weight management. 8

Further evidence for the benefits of exercise training and the impact on overall quality of life in menopausal women can be explored in the study by Dabrowska and colleagues (2016). They demonstrated the efficacy of a holistic exercise regimen for improved vitality and mental health. 9

Lifestyle and Menopause Weight Management

This wouldn’t be a holistic approach to managing weight during menopause without a consideration for lifestyle factors beyond nutrition and exercise. In fact, one can argue that the following lifestyle factors play an equally important role as nutrition and exercise. The truth is that all these facets of our health are undeniably linked, and the art is finding the balance to tilt the scales in your favour.

Sufficient sleep quantity and quality is essential during the menopause. Despite sleep often being sacrificed during menopause due to night sweats and insomnia, it is incredibly important to prioritise sleep for the detriment it can have on health outcomes. Poor sleep contributes to fatigue but will also disrupt hunger-regulating hormones (like cortisol, ghrelin and leptin), increasing cravings and appetite and ultimately leading to weight gain. A healthy and consistent sleep routine is key to offsetting the sleep deterioration that is so often associated with menopause. Create a calming bedtime environment, reducing screen time and avoiding any excitement or stress, to promote a restful and restorative night of sleep.

Stress management is another key lifestyle factor that deserves considerable thought and attention. Elevated, chronic stress causes raised levels of cortisol (the body’s stress hormone), which can dysregulate those aforementioned hunger-regulating hormones and stimulate the deposition of fat, especially around the abdomen. Stress-induced fat gain, coupled with the onset of emotional eating habits, can make weight gain all the more challenging. Therefore, the incorporation of stress-managing practices like meditation, mindfulness, yoga, deep breathing and exposing oneself to nature can prove useful.

Remaining sufficiently hydrated at all times throughout the day is key for managing weight. Dehydration can slow metabolism and thus increase feelings of hunger. Simply aim for at least 1.5 - 2 litres of water consumption per day (in addition to other drinks) to offset any potential dehydration and the resulting high-calorie cravings. 10

The final lifestyle factor that may have a potent impact on the management of menopausal weight gain is meal timing. Limiting eating to specific windows of time and adopting an intermittent fasting practice is a great way to control caloric intake and optimise metabolism. I encourage an initial 12:12 fast, meaning 12 hours in which you allow yourself to eat and 12 hours (including sleep time) where you refrain. From this starting point, you can build to 14:10 and then eventually 16:8 if you find it beneficial. The focus should always be on nutrient-dense foods conducive to the recommendations above. If you find yourself deviating from these recommendations as a result of the fasting practice, I recommend you reduce your fast or experiment with different time windows.

The Round-Up

Menopause is a phase of life that can present much confusion. There is perhaps nothing more confusing and frustrating about it than the weight gain. You continue to eat the same things and exercise, and yet you feel as though the weight continues to accumulate. This article aimed to highlight how you can navigate the menopause and prevent the dreaded weight gain. My hope is that you come away from this with the holistic approach needed to combat the hormonal changes and resulting symptoms. A protein-rich and fibre-dense diet packed with whole foods, in combination with regular exercise and lifestyle modification, has the power to boost metabolism, support muscle retention and promote fat loss. The key is to embrace these strategies with consistency to ensure a well-balanced approach conducive to long-lasting health.

References

1. Collins, B.C., Laakkonen, E.K. and Lowe, D.A. (2019) ‘Aging of the musculoskeletal system: how the loss of estrogen impacts muscle strength’, Bone, 123, pp.137–144. Available at: https://doi.org/10.1016/j.bone.2019.03.033. 

2. Wilkinson, D.L. (2022) ‘Sugar and menopause - what you need to know’, Stella, 13 April. Available at: https://www.onstella.com/the-latest/your-body/sugar-and-menopause-what-you-need-to-know/ (Accessed: 2 October 2024).

3. Moore, A. (2024) The benefits of omega-3 fatty acids for women during menopause, Liz Earle Wellbeing. Available at: https://lizearlewellbeing.com/health/the-menopause/omega-3-menopause/ (Accessed: 2 October 2024).

4. Erdélyi, A. et al. (2023) ‘The importance of nutrition in menopause and perimenopause—a review’, Nutrients, 16(1), p. 27. Available at: https://doi.org/10.3390/nu16010027.

5. Capel-Alcaraz, A.M. et al. (2023) ‘The efficacy of strength exercises for reducing the symptoms of menopause: a systematic review’, Journal of Clinical Medicine, 12(2), p. 548. Available at: https://doi.org/10.3390/jcm12020548.

6. Physical activity guidelines for adults aged 19 to 64 (2022) nhs.uk. Available at: https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-for-adults-aged-19-to-64/ (Accessed: 3 October 2024).

7. Wild, S. (2023) What’s the best exercise for the menopause? Available at: https://www.bupa.co.uk/newsroom/ourviews/menopause-exercise#:~:text=Doing%20cardiovascular%20exercise%20will%20help,your%20lungs%20and%20blood%20vessels. (Accessed: 3 October 2024).

8. Kai, Y. et al. (2016) ‘Effects of stretching on menopausal and depressive symptoms in middle-aged women: a randomized controlled trial’, Menopause (New York, N.y.), 23(8), pp. 827–832. Available at: https://doi.org/10.1097/GME.0000000000000651.

9. Dąbrowska, J. et al. (2016) ‘Twelve-week exercise training and the quality of life in menopausal women – clinical trial’, Przegla̜d Menopauzalny = Menopause Review, 15(1), pp. 20–25. Available at: https://doi.org/10.5114/pm.2016.58769.

10. ‘How to keep hydrated during perimenopause and menopause’ (no date) balance menopause. Available at: https://www.balance-menopause.com/menopause-library/how-to-keep-hydrated-during-menopause/ (Accessed: 4 October 2024).