How to prevent weight gain during menopause

Is it true that you gain weight more easily during menopause?
And if so, what can be done to counter it?
Here, one of the motivation experts at NordIQ Life tells us more.

For many men and women in transition, the experience of change can be great. At the same time, it can come stealthily and be difficult to identify. Some testify to both weight gain, anxiety, depression and difficulty sleeping. Maybe they don’t recognize themselves, either physically or mentally. Among other things, the neurotransmitter serotonin decreases, which can create irritation, depression and mood swings. And yes, for many, the metabolism also drops due to hormonal changes, while reduced testosterone and estrogen levels increase feelings of hunger.

An average weight gain of 5 kilos per year

There are figures that indicate that the metabolism in menopause decreases by 100 calories per day. That’s roughly the energy level of a banana. Does that sound small? Maybe it. But if you reduce your burning by 100 calories a day for a year, that means a weight gain of about 5 kilos. If you continue to eat as usual without increasing the amount of exercise – even though your metabolism has decreased – your weight gain can therefore sneak up without you reflecting on it.

Decreased muscle mass

Additional factors to keep in mind is that the older you get, the less muscle mass you have, which otherwise accounts for a large part of energy consumption. Often the movement pattern also changes. Maybe it doesn’t feel as obvious to climb up on a chair to reach the highest shelf in the kitchen or to crawl under the table to retrieve something you’ve dropped? Even the lack of natural everyday movement thus lowers energy consumption.

Tips to avoid weight gain

So what can be done to counteract weight gain during menopause?
In part, my tip is to try to increase your daily exercise to compensate for your reduced energy consumption. Feel free to include at least 30 minutes of walking per day. For one thing, strength training is good for maintaining muscle mass. Spend extra time warming up and also work on mobility exercises to reduce stiffness and prevent injury. Lack of sleep and stress can also worsen the problems, so feel free to try simple meditations, yoga or some other form of mindfulness. Preferably out in nature.

No difference in fat storage

What about the fat storage, is it so that you “put on weight” more easily during menopause?

No, according to experts, your body’s propensity to store fat does not change just because you age. The body does this in roughly the same way at all ages. What matters is your habits and how deeply rooted they are. Maybe the bun for morning coffee or the evening snack in front of the TV is something you don’t want to compromise on.

Avoid bans

My advice in that case is not to ban yourself from things you enjoy. However, you can try to change your behavior, by perhaps only taking half a bun at a time or compensating with walks or some other form of exercise?
You should also never cut back on real food, but instead change the composition so that it becomes more nutritious. For example, increase the amount of vegetables. It provides both more nutrition and fiber, and keeps you full longer. Also increase the amount of protein in the form of, for example, meat, fish, poultry, eggs or legumes. It also increases satiety and gives you building blocks that are part of several important processes in the body.

“Be sure to enjoy!”

Most importantly in transition, you are hopefully wiser and have more experience with you. You probably know what has and hasn’t worked in the past in life. Use that knowledge to create a long-term strategy to feel as good as you can. Manage your stress, let your sleep routine take place, move a lot in everyday life, exercise regularly and fill your body with the right kind of nutrition and energy. Just make sure to enjoy the second half of life!

NordIQ Life’s 12 best tips

Increase everyday exercise
Add at least 30 minutes of walking per day
Complete with a couple of strength training sessions
Invest in good mobility exercises
Review your sleep routines
Reduce stress with meditation, yoga or mindfulness
Stay out in nature as much as you can
Review your daily habits
Avoid bans
Review your meal composition
Think about what has and hasn’t worked in the past
Be sure to enjoy!