What are the reasons for menopausal obesity

Menopausal weight gain is mainly related to changes in hormone levels, decreased basal metabolic rate, lifestyle changes, and other factors. Common reasons include a decrease in estrogen leading to fat redistribution, muscle mass loss slowing down energy expenditure, emotional fluctuations causing overeating, insufficient exercise, and genetic factors.

1. Decreased estrogen

Ovarian dysfunction leads to a decrease in estrogen levels, promoting fat transfer from the buttocks and thighs to the abdomen. The regulatory effect of estrogen on lipid metabolism is weakened, making visceral fat more prone to accumulation. This change in fat distribution not only affects body shape, but may also increase the risk of cardiovascular disease.

2. Muscle mass loss

As age increases, muscle tissue gradually decreases, and the basal metabolic rate decreases by about 5% every decade. Menopausal women experience accelerated muscle mass loss and reduced daily energy expenditure. Even with the same dietary intake, excess calories are more easily converted into fat storage.

3. Emotional eating

Hormonal fluctuations can easily trigger anxiety and depression, and some women relieve stress through high sugar and high-fat foods. Changes in serotonin levels can increase the craving for carbohydrates, and frequent meals can lead to excessive calorie intake. Nighttime hot flashes and insomnia may also lead to an increase in nighttime eating behavior.

4. Decreased physical activity

Menopausal symptoms such as joint pain and decreased physical strength may reduce the willingness to exercise. After the reduction of family responsibilities, daily activities naturally decrease, such as reducing household chores and choosing elevators instead of stairs. Prolonged sitting time leads to sustained calorie expenditure below intake.

5. Genetic predisposition [SEP]: Individuals with a history of obesity or metabolic syndrome in the SEP family are more likely to develop menopausal obesity. Specific genes may affect the sensitivity of adipocytes to hormonal changes. This group of people needs to start weight management interventions earlier.

It is recommended that menopausal women adopt a high protein, low glycemic index diet, consume sufficient calcium and vitamin D daily, and engage in 150 minutes of moderate intensity aerobic exercise combined with resistance training per week. Priority should be given to joint protection exercises such as brisk walking and swimming. Maintaining a regular schedule can help stabilize hormone levels, and if necessary, seek medical evaluation to determine whether hormone replacement therapy is needed. Weight management should be gradual to avoid the risk of osteoporosis caused by extreme dieting.