Why do women become increasingly overweight after menopause

Female upper body obesity after menopause is mainly related to factors such as decreased estrogen levels, decreased basal metabolic rate, and changes in fat distribution. A decrease in estrogen can lead to the accumulation of fat in the abdomen, slowing down metabolism and reducing calorie expenditure. Muscle loss further exacerbates fat accumulation.

1. Decreased estrogen levels

Ovarian function decline leads to a sharp decrease in estrogen secretion, losing its regulatory effect on fat distribution. Estrogen can originally inhibit visceral fat accumulation, and after menopause, fat is more likely to deposit in the waist and abdomen, forming central obesity. This change in fat distribution can also increase the risk of cardiovascular disease.

2. Decreased basal metabolic rate

Aging and muscle loss lead to a decrease in resting energy expenditure. After the age of 30, women's basal metabolism decreases by about 2% every decade, and the rate of decline accelerates after menopause. Muscle tissue consumes more calories than adipose tissue, and a decrease in muscle mass can lead to weight gain even with a constant diet.

3. Increased insulin resistance

Estrogen deficiency can affect insulin sensitivity, making it easier for blood sugar to be converted into fat storage. Menopausal women often experience increased postprandial blood sugar fluctuations, which promote the accumulation of fat around internal organs in the abdominal cavity, forming a typical apple shaped body.

4. Decreased physical activity

Hormonal changes can cause fatigue and joint discomfort, leading to a general decrease in activity levels in menopausal women. Daily physical activity decreases, calorie consumption is insufficient, and excess energy is converted into fat storage. Lack of exercise can also accelerate muscle loss, forming a vicious cycle.

5. The influence of stress hormones

Menopausal emotional fluctuations lead to an increase in cortisol secretion, which promotes protein breakdown and fat redistribution. Long term stress can make it easier for fat to accumulate in the upper body, while inhibiting leptin secretion and increasing appetite and food intake.

It is recommended that menopausal women adopt a high protein, low carbohydrate diet, supplement with sufficient calcium and vitamin D daily, choose aerobic exercises such as brisk walking and swimming that reduce joint pressure, and combine strength training to maintain muscle mass. Ensuring 7-8 hours of high-quality sleep helps regulate the balance of leptin and ghrelin, avoiding nighttime eating. Regularly check waist circumference and visceral fat content, and if necessary, undergo hormone replacement therapy or metabolic regulation under the guidance of a doctor. Maintaining positive socialization and hobbies can also alleviate stress eating.