Menopause is a key and inevitable phase in a woman’s life.
Dr Claude Chauchard
Once ovarian activity ceases, this physiological state continues for the rest of a woman’s life. This period is marked by significant hormonal changes that affect many aspects of health, including weight. Many women notice weight gain, often concentrated around the abdomen, hips, thighs, or neck.
Let me explain the reasons behind this weight gain and guide you on how to react and lose weight—a process that is far from simple.
1. The Reasons for Weight Gain
a) Hormonal Changes
During menopause, oestrogen levels drop drastically, reaching nearly zero in the bloodstream. This hormone plays a crucial role in regulating fat distribution in the body. Its decline often causes fat to shift to the abdomen, hips, and thighs. This is not only unsightly but also increases the risk of cardiovascular diseases.
b) Slowing Metabolism
As we age, our basal metabolic rate slows down, meaning the body burns fewer calories at rest. Without adjustments to diet or physical activity, weight gain becomes almost inevitable.
c) Loss of Muscle Mass
Menopause is often associated with sarcopenia, the progressive loss of muscle mass. This is exacerbated by the decline in androgen levels (such as testosterone, which is present in small amounts in women). Since muscle tissue is more metabolically active than fat, this loss slows the metabolism further, leading to weight gain.
d) Lifestyle Factors
Lifestyle factors also play a role, including reduced physical activity, stress, and less disciplined eating habits. Additionally, sleep disturbances caused by hot flushes disrupt hormones regulating appetite, such as leptin (which suppresses hunger) and ghrelin (which increases hunger), leading to stronger food cravings.
2. How to React to Weight Gain
a) Understand the Changes
It is important for women to recognise that these changes are natural and that weight gain can be managed. The goal is not just about aesthetics but also about protecting your health.
b) Evaluate Hormonal Imbalances
Before starting a weight management programme,
I evaluate hormonal changes and discuss the possibility of hormone replacement therapy (HRT). With bio-identical hormones available in France, this treatment can be very effective. A comprehensive biological assessment often complements this process to understand the patient’s metabolism better.
3. Tips for Losing Weight During Menopause
a) Adjust Your Diet
• Reduce Portions: Since metabolism slows down, slightly reducing portion sizes can help avoid excess calorie intake.
• Prioritise High-Fibre Foods: Fibre regulates digestion and promotes satiety.
• Limit Refined Sugars and Processed Foods: These foods promote fat storage. Avoid sugar-fat combinations like ice cream and pastries, as they are particularly fattening.
• Adopt a Nutrient-Rich Diet: Focus on fruits, vegetables, lean proteins, and healthy fats.
b) Exercise Regularly
• Combine Cardio and Strength Training: Activities like brisk walking or cycling, paired with muscle-strengthening exercises, help boost metabolism and preserve muscle mass.
• Incorporate HIIT (High-Intensity Interval Training): These short, intense workouts are highly effective for burning calories and improving metabolic health.
c) Manage Stress
Chronic stress increases cortisol, a hormone that promotes fat storage, especially around the abdomen. Techniques like meditation, yoga, or deep breathing can help reduce stress levels.
d) Improve Sleep Quality
Poor or insufficient sleep disrupts appetite-regulating hormones, increasing hunger and weight gain.
Practise good sleep hygiene by:
• Going to bed at the same time every night.
• Avoiding screens before bedtime.
• Creating a calm, restful sleep environment.
e) Stay Hydrated
Drinking enough water helps maintain metabolism, flush out toxins, and prevent water retention, which is often mistaken for weight gain.
4. Medical Interventions
a) Hormone Therapy
As mentioned earlier, hormone replacement therapy can restore balance and mitigate some of the undesirable effects of menopause.
b) Non-Invasive Techniques
Methods like EMSlim help tone and reshape the body without surgery by stimulating muscle growth and reducing localised fat.
Weight gain during menopause is a natural consequence of hormonal changes, but it is not inevitable. With a proactive approach that combines a healthy diet, regular exercise, stress management, and quality sleep, it is entirely possible to maintain a healthy weight and protect your health. The key is to approach this phase with patience and focus on sustainable habits. l
Follow my advice on Instagram: @keto_dr_Chauchar
Dr Claude Chauchard: A renowned specialist in Nutrition, weight control and Medicine for Age Prevention. More than a million copies of 14 books sold in more than 5 languages. Founder of the Anti-Aging clinic concept. La Clinique De Paris, established in China, Taiwan, Japan and Korea since 1992. Assistant professor at the universities
of SEOUL and PEKING. Creator of the online Chrono Géno Nutrition method.
More informations: lcdpi.net
