Weight gain during the menopause: How to get rid of the extra kilos

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Table of contents

1. Causes of weight gain
2. Fat deposits on the stomach
3. What the BMI says
4. Tips against weight gain
5. The right diet to lose weight healthily
6. Sufficient nutrients are important
7. Lose weight healthily with exercise and keep it off
8. Tips for your connective tissue

The menopause is often accompanied by the issue of weight gain. In general, the topic of gaining or losing weight during the menopause seems to preoccupy many women. In fact, it is one of the most well-known symptoms of the menopause.

That's why it's generally good to know:

1. What are the underlying causes of weight gain during the menopause?
2. Where do the little fat pads prefer to form?
3. How do I know if I am overweight?
4. How can I prevent weight gain?

Fortunately, there are numerous ways and tips to easily and effectively counteract the pointer on the scales. We present some of them in this article.

There are several possible causes of weight gain during the menopause

The general assumption is that weight gain during the menopause is mainly due to hormonal changes in a woman's body. This is initially correct, but incomplete, as there are several reasons for weight gain during this phase of life:

1. Hormone change: the female hormones (oestrogen) decrease, while the proportion of the male hormone (testosterone) increases.
2. Decrease in muscle mass: This is a completely normal age-related process and has nothing to do with the menopause.
3. Lower basal metabolic rate: The female body requires less energy. But we don't automatically eat less because of this. Unused energy is converted into fat and stored in the body.

During the menopause, fat deposits form mainly on the stomach

Some women find the fat pads on their belly or even a belly that looks like they are pregnant annoying. However, if you know why the love handles settle there, you can do something about it. The reason why excess fat tends to settle on the belly before the menopause is due to the increase in testosterone in a woman's body.

In younger women, fat tends to accumulate on the buttocks and hips. This creates the "typical" female pear body shape - figuratively speaking. With the so-called "hormone belly", a woman's body shape changes during the menopause. The pear disappears and the fat deposits on the stomach make it more apple-like.

The BMI shows you where your weight lies

The question now arises: when do we actually start talking about being overweight? The body mass index, or BMI for short, will tell you. It is calculated from the ratio of body weight to height and age. Depending on how high the calculated value is, the German Nutrition Society (DGE) distinguishes between these five BMI categories:

1. Underweight
2. Normal weight
3. overweight
4. Extremely overweight (obesity)
5. massive obesity

Unfortunately, it is a value with weaknesses because, for example, it does not take into account the weight of muscle mass. Older people, for example, tend to have less muscle. However, these are heavier than fat, so old people are often classified as underweight, even though they are still of normal weight in relation to their muscle mass.¹

Getting through the menopause without gaining weight: what you can do

All of the above reasons for weight gain during the menopause are nothing to worry about. We'll show you how to stay fit and strong during the hormonal changes. Whether you just want to boost your metabolism or actually lose weight during the menopause, make sure you

1. eat a balanced diet,
2. provide your body with the most important nutrients,
3. get enough exercise to boost your metabolism and
4. support the elasticity of your connective tissue with creams, massages and the like.
   

A balanced diet helps you lose weight sustainably and healthily

If you want to lose weight, you go on a diet to drop the pounds. The success of losing weight is usually predetermined. But so is the yo-yo effect. The more sustainable and, above all, healthier way to lose weight and maintain your normal weight is through a balanced diet.² When putting together your daily menu, you should pay attention to the following things:

1. reduce sugar
2. eat a low-salt diet
3. Avoid white flour
4. Give preference to wholemeal flour
5. Eat enough fruit and vegetables
6. consume animal foods only in moderation
7. Drink plenty of water or tea (unsweetened)

Provide your body with all the important nutrients

In addition to a healthy diet that can help you lose weight during the menopause³it is just as important to provide your body with the necessary nutrients during this phase of life. Vitamins B1 and B6 as well as biotin are particularly important for the female body, as

1. Vitamin B6 makes an important contribution to regulating hormone levels and
2. Biotin and vitamin B1 contribute to normal energy metabolism. Biotin also supports the normal metabolism of macronutrients.

These valuable vital substances are contained, for example, in the menopause vital substance complex , which you can order online here in the Feelgood Shop.

Sufficient exercise and sport: how to achieve a feel-good weight

Even if you sometimes find it difficult to motivate yourself: Exercise is always beneficial for your health and well-being during the menopause. Regular exercise boosts your metabolism and makes it easier for you to lose weight. It's best to start slowly with two to three sessions per week and with sports such as

1. Hiking,
2. walking,
3. cycling,
4. swimming or
5. moderate jogging.

Support the elasticity of your connective tissue with these tips

The most important measures for healthy weight loss come from within: With a healthy diet and supplementation of important nutrients as well as regular exercise. You can also help your body stay in shape from the outside, for example with

1. special skin-firming creams,
2. Alternating showers (cold-warm),
3. massages and
4. peelings.

All of this promotes the firmness and elasticity of your skin tissue. So the menopause can come without a hitch.

Scientific sources