On average, women aged between 45 and 55 years gain around half a kilo per year. As you get older, you lose muscle mass, which slows your metabolism and causes weight gain. So if your diet doesn't change, you are likely to gain weight.
Sudden weight gain is a common side effect of menopause. As women enter their 40s and 50s there is a tendency to gain weight. While this weight gain can sometimes be attributed to lifestyle factors, it's also often linked to hormonal changes in perimenopause.
Loss of lean muscle – Around your 40s, and especially when you hit menopause, you'll likely start to lose muscle mass due to lower estrogen and testosterone levels. This can lead to weight gain due to the fact that muscle mass is one of the largest components of how many calories you burn each day.
It's typically the worst during the onset of menopause, known as perimenopause. During perimenopause, you will still have a menstrual cycle. However, it may be changing and accompanied by symptoms like hot flashes, mood swings and weight gain.
People naturally lose muscle after 40, especially women after menopause. Because muscle burns more calories than fat, this can slow down your metabolism and make it harder to shake those stubborn pounds.
According to the Healthy Women Study, the average weight gain in perimenopausal women was about five pounds; however, 20 percent of the population they studied gained 10 pounds or more. Not only is the weight increase from a drop in estrogen, but it's also due to a decrease in energy expenditure.
What does hormonal weight gain look like? Hormonal weight gain looks like any type of excess weight. Factors such as age, sex, body type, and cause of weight gain may make you gain weight differently. However, it's not possible to know that hormones are causing your weight gain by the way it looks.
This may be due to menstruation, heart or kidney failure, preeclampsia, or medicines you take. A rapid weight gain may be a sign of dangerous fluid retention. If you quit smoking, you might gain weight. Most people who quit smoking gain 4 to 10 pounds (2 to 4.5 kilograms) in the first 6 months after quitting.
Maintaining a healthy lifestyle through a balanced diet, regular physical activity, proper sleep, and stress modification can help with managing and reversing hormonal weight gain and decreasing the associated health risks that may result if it is not addressed.
Still, losing weight after 40 is possible. Incorporating some of these tips for losing and maintaining body weight can help. For example, reduce your carb intake, eat whole foods, limit alcohol intake, and relieve stress as much as possible.
Slower metabolism
Goddard says estrogen levels begin to decline as a woman begins perimenopause. “As a result, we lose muscle mass, and that loss results in a decrease in metabolism — we literally have to consume fewer calories to maintain or lose weight,” she says.
"If post-menopausal women cut back on calories and up the intensity of their exercise, they lose weight and tone up, just like younger women. It may be a bit slower, but it happens. It requires long-term adherence as well." Pinkerton suggests aiming for a 400- to 600-calorie daily deficit.
You may notice weight gain during menopause changes your body in different ways—for example, your face looks fuller or your belly is softer than it used to be. The weight you've gained in your abdomen during menopause will usually feel fleshy and thick, and you might notice some "rolls" of fat.
Weight gain during menopause has a variety of causes. Some of the gain is due to the body's natural aging process. As your age creeps up, estrogen and muscle mass decline. That slows your metabolism and changes the way your body stores and distributes fat, leading to weight gain.
A combination of diet and exercise may help symptoms. A person can perform exercises that burn fat, such as running, walking, and other aerobic activity. Reducing the calories a person consumes can also help.
Before, during, and after menopause, your estrogen levels begin to wane and your metabolism slows, making it more difficult for you to lose weight, particularly around your middle.
B-complex vitamins: These help metabolize carbohydrates, fats, and proteins, activating stored energy instead of letting it turn to fat. Niacin, vitamin B-6, and iron: This impressive trio increases your body's production of the amino acid L-carnitine to help burn fat.