Why do people gain weight during menopause

Menopausal weight gain is mainly related to changes in hormone levels, decreased basal metabolic rate, decreased muscle mass, lifestyle changes, and genetic factors. A decrease in estrogen levels can lead to a redistribution of fat, a natural decrease in basal metabolic rate with age, further reduction in muscle loss and energy expenditure, as well as unhealthy lifestyle habits and a family history of obesity that may exacerbate weight gain.

1. Changes in hormone levels

Menopausal women experience a decline in ovarian function and a significant decrease in estrogen secretion. Estrogen has the function of regulating fat distribution and energy metabolism. A decrease in its level can lead to an increase in visceral fat accumulation and the transfer of subcutaneous fat to the abdomen. Meanwhile, estrogen deficiency may affect the balance of leptin and ghrelin, leading to increased appetite and delayed satiety.

2. Decrease in basal metabolic rate

The basal metabolic rate of the human body decreases by about 2% -3% every decade after the age of 30, especially during menopause. Mild hypothyroidism may also occur, further reducing energy expenditure. Even if maintaining the same diet and exercise habits, a decrease in daily calorie consumption may lead to gradual accumulation of fat.

3. Decreased muscle mass

As age increases, muscle loss occurs, and menopausal women may experience a 1% -2% decrease in muscle mass annually. Muscle tissue is an important heat consuming organ, and muscle reduction directly reduces resting energy expenditure. Lack of resistance training can accelerate this process, creating a vicious cycle of decreased metabolic rate and increased fat.

4. Lifestyle Changes

Menopause is often accompanied by sleep disorders, emotional fluctuations, and other problems. Some women relieve stress by eating high sugar and high-fat foods. Reduced physical activity and increased sedentary time are also common phenomena. These behavioral changes may result in calorie intake exceeding expenditure, especially for populations with decreased metabolic capacity.

5. Genetic factors may increase the probability of menopausal weight gain due to a family history of obesity. Specific genes such as FTO gene mutations can affect adipocyte differentiation and energy metabolism efficiency. The interaction between genetic background and menopausal hormone changes may determine an individual's susceptibility to weight gain.

Comprehensive measures need to be taken for weight management during menopause. It is recommended to increase the intake of foods rich in high-quality protein and dietary fiber, such as fish, soy products, and whole grains, and control refined carbohydrates and saturated fats. Doing 150 minutes of moderate intensity aerobic exercise combined with 2-3 sessions of resistance training per week can help maintain muscle mass and metabolic rate. Ensure 7-8 hours of high-quality sleep and relieve stress through meditation and other methods. Regularly monitor changes in weight and waist circumference, and consult a doctor if necessary to assess thyroid function and hormone levels. Establishing long-term healthy lifestyle habits is more beneficial for a smooth transition through menopause than short-term dieting.