Why is it hard to lose weight after the menopause?

This is a question we get asked a lot. So many women find that they gain weight after the menopause and find it harder than ever before to lose that weight. In this article we'll explore the reasons behind that shift and what can be done about it.

Menopause, a natural phase in a woman's life, brings about various hormonal changes that can impact her body in several ways. The reality is that there are many factors at play here. The hormonal changes bring about a decrease in muscle mass, a decrease in energy for physical activity which can lead to a slower metabolism and a tendency for weight gain.

As oestrogen levels decline, fat distribution tends to shift towards the abdomen, increasing the risk of visceral fat accumulation. Our bodies are essentially primed to hold on to the fat during this period of life.

However, despite the challenges there are ways to lower the weight, improve blood glucose levels and therefore insulin resistance to shift those stubborn pounds. Within our clinic the preferred method for weight loss is adopting a lowering of carbohydrates. Here are 6 ways that this method can help in the post-menopausal period:

1. Improved Insulin Sensitivity and Blood Sugar Control:

One of the primary benefits of a low-carbohydrate diet is its positive impact on insulin sensitivity and blood sugar control. As women age and hormonal changes occur, insulin resistance can become more prevalent. By reducing carbohydrate intake and moderating blood sugar levels, a low-carbohydrate approach can help improve insulin sensitivity. This can have a profound effect on weight management, reducing the risk of developing type 2 diabetes and supporting overall metabolic health.

2. Enhanced Weight Loss and Maintenance:

We know that weight loss can be more tricky at the best of times, and finding a method that works to improve satiety (feeling of fullness), that reduces cravings and stabilizes blood sugar levels can lead to a more sustainable and efficient weight loss journey, helping women achieve their desired weight goals.

3. Increased Fat Burning and Metabolic Flexibility:

A low-carbohydrate diet encourages the body to shift from using glucose (carbohydrates) as its primary fuel source to utilizing stored fat for energy. This metabolic shift can lead to increased fat burning, which is particularly beneficial for individuals aiming to reduce body fat percentage and improve body composition. Moreover, a low-carbohydrate approach promotes metabolic flexibility, enabling the body to efficiently switch between using carbohydrates and fat as fuel sources.

4. Appetite Control and Reduced Food Cravings:

Menopause often brings about hormonal changes that can lead to increased appetite and food cravings. A low-carbohydrate diet can help regulate hunger hormones, such as ghrelin and leptin, leading to improved appetite control. By including adequate protein and healthy fats, which are more satiating than carbohydrates, individuals can feel fuller for longer periods and experience reduced cravings for unhealthy, carbohydrate-rich foods. This can support adherence to a healthier eating plan and aid in weight management.

5. Impact on Cardiovascular Health:

Cardiovascular health becomes increasingly important after menopause, as the risk of heart disease tends to rise. Low-carbohydrate diets have been shown to positively affect several risk factors associated with cardiovascular disease, including reducing triglyceride levels, increasing HDL (good) cholesterol, and improving blood pressure and inflammatory markers. By incorporating nutrient-rich whole foods and reducing refined carbohydrates and sugars, a low-carbohydrate approach can support heart health during and after menopause.

6. Increased Energy and Mental Clarity:

Many individuals report increased energy levels and improved mental clarity when following a low-carbohydrate diet. By stabilizing blood sugar levels and avoiding blood sugar spikes and crashes associated with high-carbohydrate meals, women may experience more consistent energy throughout the day. Additionally, the reduction of processed carbohydrates and refined sugars can contribute to improved mental focus and cognitive function.

Exercise has never been so important

We cannot ignore the profound effect exercise can have on physical health in this period. As muscle mass naturally declines with age, incorporating regular strength training exercises becomes essential. Strength training not only helps preserve and build muscle but also boosts metabolism, aiding in weight loss. This does not have to include heavy gym workouts; classes such as pilates and yoga offer a more gentle approach, incorporating meditation and can be done with friends.

Cardiovascular exercises play a vital role in burning calories, enhancing heart health, and promoting weight loss. Engage in activities such as brisk walking, cycling, swimming, dancing, or aerobics. Choose activities you enjoy to make them sustainable and incorporate them into your daily routine.

Embracing a positive mindset and practicing self-care are vital components of successful weight loss after menopause. Celebrate non-scale victories, focus on progress rather than perfection, and cultivate self-compassion. Engage in activities that promote emotional well-being, such as meditation, journaling, spending time in nature, or engaging in hobbies and social connections. Surround yourself with a support system of friends and family who uplift and encourage you on your journey.