Will menopause lead to weight gain and weight loss

After gaining weight during menopause, it is possible to lose weight, but comprehensive interventions such as diet adjustment, exercise intervention, hormone regulation, metabolic management, and psychological adjustment are needed. Menopausal women are prone to fat redistribution and decreased metabolic rate due to a decrease in estrogen levels. Menopausal weight gain is mainly related to hormonal changes. A decrease in estrogen levels can lead to fat accumulation in the abdomen, and the basal metabolic rate decreases annually. By increasing protein intake, controlling refined carbohydrates, supplementing calcium and other dietary adjustments, visceral fat accumulation can be reduced. Engaging in aerobic exercise and resistance training every week can increase muscle mass and improve insulin sensitivity. Some women may need to undergo hormone replacement therapy after evaluation by a doctor to alleviate symptoms such as flushing and night sweats while helping with weight management. Elevated levels of stress hormone cortisol can also exacerbate abdominal obesity, and regulating autonomic nervous system function through meditation, mindfulness exercises, and other methods can help with weight loss.

A small number of women may have pathological factors such as thyroid dysfunction or insulin resistance, which require treatment of the primary disease first. Hypothyroidism can lead to a significant decrease in metabolic rate, manifested as fear of cold, constipation, and difficulty losing weight, requiring medication to correct thyroid hormone levels. Polycystic ovary syndrome patients often have hyperandrogenism and insulin resistance, and insulin sensitizers should be used under the guidance of a doctor. Some antidepressants may cause weight gain, and if necessary, consult a doctor to adjust the medication plan.

Menopausal women should not pursue speed in weight loss, and it is recommended to lose no more than 5% of their weight per month. Daily consumption of soy products, deep-sea fish and other foods rich in phytoestrogens and omega-3 fatty acids can be increased, avoiding high sugar and high-fat diets. Persist in low impact aerobic exercises such as brisk walking and swimming, combined with resistance training such as dumbbells and elastic bands. Ensuring adequate sleep helps regulate levels of leptin and ghrelin, and avoid eating two hours before bedtime. Regularly monitor changes in waist circumference and body fat percentage, and seek professional guidance from nutrition or endocrinology departments if necessary to develop personalized management plans.