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Hormones and Weight Gain-What you need to know
If you’ve been noticing the scale creeping up despite your best efforts, you’re not alone. Hormonal shifts during menopause can make maintaining a healthy weight feel like an uphill battle.
But take heart my friends, it’s not your fault! It’s your hormones!
As we age, and our estrogen levels decline, which leads to:
- Slower metabolism: Your body burns fewer calories at rest.
- Increased fat storage: Especially around the belly 🙁
- Muscle loss: Lean muscle helps burn calories, but hormonal changes can reduce it.
And let’s not forget the role stress plays. Elevated cortisol levels (your stress hormone) can trigger cravings and encourage your body to hold on to fat. It’s a perfect storm for fat storage and makes weight loss seem impossible!
Additionally, lots of women experience insulin sensitivity due to the barrage of sugars we consume and that are hidden in our food supply.
Our first instinct is to cut calories and exercise harder in an effort to lose unwanted weight. I know. It seems logical. But it’s actually NOT going to work because of the metabolic changes mentioned above. Think of calories as fuel for your car- you actually need MORE of the right calories! Extra cardio and working out MORE isn’t the answer due to the stimulation of cortisol. It’s a viscious cycle, ladies!
So, what can you do?
- Prioritize Protein: Eating enough protein supports muscle retention and keeps you feeling full longer. Aim for 30-40 gms/meal or at least 100-130 grams per day.
- Less Cardio and More Resistance/Strength: Strength training builds muscle, which helps boost metabolism.
- Balance Your Plate: Include fiber-rich veggies, healthy fats, and whole grains to stabilize blood sugar. (And of course reduce or eliminate sugar from your diet).
- Manage Stress: Practices like yoga, meditation, or even a daily walk can help keep cortisol in check.
- Get Enough Sleep: Poor sleep disrupts hormones that regulate appetite and metabolism.
Weight gain during menopause isn’t inevitable—it’s a signal that your body needs a new approach. By focusing on nutrition, movement, and stress management, you can reset your health and start to feel like yourself again!
Unfortunately, there isn’t a cookie cutter approach to managing your weight through menopause.
Book a call with me to discuss your goals for 2025 and I’ll help you map them out! https://calendly.com/lesliemk1/nutrition-assessment