What is menopause and does it really cause weight gain?
According to the CNGOF (National College of Gynecologists and Obstetricians), a woman is considered to be menopausal when she has not had her period for a year. “This is a natural phenomenon that causes a drop in the production of sex hormones by the ovaries. explains Françoise Debuy, dietitian.
These changes can cause some unpleasant symptoms such as mood swings, hot flashes, sweating or intense feeling of fatigue. But, they also increase the risk of developing certain diseases.
This hormonal change causes, in the body, a new distribution of fats. They are no longer lodged in the thighs or hips, but rather move towards the stomach.
However, at this time of life, menopause is not solely responsible for possible weight gain. “The basic metabolism decreases, that is to say the energy expenditure at rest for digestion, respiration…” explains the specialist. “Fortunately, there are ways to manage your weight : It is difficult to limit weight gain, but it is possible to reach a balance weight. This means what we do if we respect your eating sensations“.
What are the good habits to adopt to manage your weight during menopause?
First of all, it is important to note that weight gain is not systematic at menopause. Then, the dietician recommends continuing to eat starchy foods at all meals. “They are often demonized and considered as “fattening” foods, this is not the case. On the contrary, eating them at each meal, in sufficient quantity, helps you avoid feeling hungry quickly and snacking between meals“. Moreover, “foods with a high glycemic index should not be “banned” either. I frequently hear, in consultations, patients who forbid themselves from these foods, but who eat large quantities during cracking“.
Therefore, following a restrictive diet is out of the question: deprivation has never been an effective solution. The expert confirms: “After a weight loss diet, weight regain is almost systematic: 80% of people regain the weight lost one year later, and the majority (95%) regain their original weight five years later. Those who manage to maintain their weight stable probably do so to the detriment of their Mental Health with some dietary restrictions strict”.
It is also essential to continue to to drink a lot and reduce alcohol consumption.
Exercise is also a very good habit to get into, well before menopause. Experts recommend at least 30 minutes a day. The intensity can be more moderate : the important thing is to continue to exercise. It is possible to opt for walking, gym, a little swimming or cycling. These activities are a very good way to relieve all forms of stress. Sport does not necessarily allow you to lose weight, because it increases the feeling of hunger. “The ideal is to move every day with the “method of small steps”, such as systematically taking the stairs rather than the escalators, getting off at the bus stop preceding the usual stop…” says Françoise Debuy.
Finally, rest should not be neglected : the hormone that prevents fat storage is secreted during sleep! Studies show that women who regularly sleep more than seven hours are less likely to gain weight. “Bad sleep negatively affects key weight-regulating hormones and appetite, which can impact weight.” specifies the dietitian.
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