Menopause is a natural transition that typically occurs between the ages of 45 and 55. During this time, a woman's body experiences many changes as estrogen levels begin to decline. One common change that occurs is unexpected weight loss or inability to lose weight.
Why Weight Loss Occurs
There are several reasons why women may lose or struggle to lose weight during menopause:
- Declining estrogen levels lead to a slower metabolism, making it harder to maintain weight. Estrogen helps regulate metabolism and body fat storage. With less estrogen, the body burns fewer calories and often shifts fat storage patterns.
- Loss of muscle mass also slows metabolism. Muscle burns more calories than fat at rest. As women lose muscle with age and declining estrogen, their resting metabolism becomes slower.
- Changing stress hormone levels can increase belly fat storage and make weight loss harder. Cortisol and other key hormones fluctuate more during menopause.
- Hot flashes, night sweats, sleep disturbances and other menopausal symptoms can cause loss of appetite and subsequent weight loss for some women. Discomfort, irritability and fatigue may decrease motivation to eat.
- Some women change eating habits and become less active during menopause, leading to weight gain for some, while enhanced weight loss for others.
Is Weight Loss Normal?
Mild weight loss is common during
perimenopause and menopause. However, excessive or rapid weight loss is not normal and may indicate an underlying health condition. Here are guidelines on menopausal weight changes:
- Up to 10-15 pounds of weight loss may be normal due to shifting hormones, muscle loss, etc. This often stabilizes after menopause.
- Losing more than 15 pounds unexpectedly could signify an issue and should be evaluated. Underlying conditions like thyroid disorders, depression or gastrointestinal issues could cause abnormal weight loss.
- Inability to lose weight with diet and exercise may also accompany menopause due to metabolic slowdown. This can be frustrating but is biologically normal.
What Helps With Menopausal Weight Loss?
If struggling with weight changes during menopause, the following strategies may help:
- Eat a nutritious, high-protein diet focusing on whole foods to supply needed nutrients and calories
- Incorporate strength training to build/maintain muscle mass and counteract muscle loss
- Consider supplements like calcium, vitamin D, omega-3s to support health
- Ask your doctor about bioidentical hormone therapy to help stabilize hormone levels
- Manage stress through yoga, meditation, journaling, therapy and other methods
- Get enough sleep and moderate activity daily
Over time, hormone levels should stabilize and unexpected weight loss subside. Being patient and supporting overall health during this transition lays the foundation for healthy aging.
Seeking Help
Consult a medical provider if excessive or rapid weight loss persists despite lifestyle measures.
Blood tests can check hormone levels and screen for underlying conditions. A nutritionist can help ensure adequate, balanced calorie intake. And a fitness trainer can advise an muscle-supporting exercise regimen.
For personalized care through menopause, the practitioners at
Hormone Harmony Clinic specialize in hormonal balancing, nutrition and lifestyle support for women in perimenopause and menopause. Their comprehensive programs help women transition comfortably and healthfully. Contact Hormone Harmony Clinic today for a consultation.
