Myth Weight gain is inevitable during Perimenopause
MenoStrong | Let's Bust Another Menopause Myth!
We've all heard about the dreaded middle-aged spread!
As women approach perimenopause and menopause, weight gain often becomes one of the biggest concerns. Clothes start feeling tighter, our waistlines change, and sometimes it feels as though the things that worked for us in our 30s and 40s just aren't working anymore.
But is weight gain really an inevitable part of menopause?
The simple answer is no. But there is a little more to it than that!
So, What's Actually Happening?
During perimenopause, our hormones begin to fluctuate, particularly oestrogen. These changes can influence where we store body fat, with many women noticing more around their middle.
But hormones aren't the only factor.
As we get older, several things can contribute to changes in our weight and body composition.
We naturally lose muscle as we age, particularly if we aren't strength training.
Our daily activity levels may decrease without us even realising.
Poor sleep, stress and menopause symptoms can affect our energy, appetite and eating habits.
Our lifestyles change. Work, family commitments and simply having less time for ourselves can all play a part.
And of course, genetics also influence how our bodies respond.
The important thing to understand is that menopause doesn't automatically mean you have to gain weight.
However, it can mean that you need to make a few adjustments to how you eat, move and look after yourself.
It's Not Just About the Number on the Scales
One of the biggest changes during menopause is where we store body fat.
Even if your weight stays relatively stable, you may notice changes in your waistline and body shape.
This is partly because declining oestrogen levels are associated with an increase in abdominal fat.
At the same time, age-related muscle loss can affect our strength, metabolism and overall body composition.
Which is why I always encourage women to look beyond the scales.
Your strength, muscle mass, fitness, energy and how you feel are just as important.
What Can You Actually Do About It?
The good news is that there are plenty of practical things you can do to support your health and manage your weight during menopause.
And no, you don't need to starve yourself, cut out carbohydrates or spend hours doing cardio!
My MenoStrong Quick Tips
1. Make strength training a priority.
Aim for at least two sessions a week, building towards three if your lifestyle allows. Strength training helps maintain muscle, improve bone health and support long-term strength and independence.
2. Include protein with every meal.
Protein supports muscle maintenance and recovery. Spread your intake throughout the day rather than leaving it all until your evening meal.
3. Don't automatically cut carbohydrates.
Carbohydrates provide valuable energy for exercise and everyday life. Focus on portions, fibre and choosing nutritious foods that support your activity levels.
4. Be mindful of your overall calorie intake.
If fat loss is your goal, you generally need to consume fewer calories than you use over time. Small, sustainable adjustments are far more useful than restrictive diets you can't maintain.
5. Keep moving throughout the day.
Walking, cycling, gardening and simply being more active all count. Don't underestimate how much your everyday movement contributes to your health.
6. Enjoy your cardio.
You don't need to stop HIIT because you're menopausal. Choose exercise that suits your fitness, recovery and personal preferences. A combination of strength training and cardiovascular exercise works well.
7. Pay attention to your sleep.
Menopause symptoms can make sleep difficult. Establish a regular bedtime routine and seek support if night sweats or other symptoms are affecting your rest.
8. Manage stress and make time for yourself.
Life can be incredibly busy during these years. Find activities that help you relax, whether that's walking, exercising, reading or spending time with friends.
9. Reduce mindless snacking and be mindful of alcohol.
It's often the little extras that add up. You don't need to be perfect, but becoming more aware of your habits can make a difference.
10. Be consistent, not perfect.
You don't need to change everything overnight. Start with a few habits you can realistically maintain and build from there.
My Final Thoughts
Having experienced these changes myself, I understand how frustrating it can be when your body starts to feel different.
And even with my years of experience in fitness and women's health, I've had to make adjustments to my own training, nutrition and lifestyle.
But one thing I firmly believe is that we have far more control over our health and fitness than we sometimes give ourselves credit for.
We can't stop the hormonal changes that come with menopause, but we can take positive steps to maintain our muscle, manage our weight and feel stronger as we get older.
Menopause is a natural stage of life. Weight gain doesn't have to be an accepted consequence.
And that's what MenoStrong is all about. Helping you understand what's happening to your body and giving you practical ways to look after it.
Need a Little Support?
At Kate Campbell Fitness, we help women build strength, improve fitness and make sustainable changes to their nutrition and lifestyle.
Whether you're new to exercise, returning after a break or simply need a little guidance, we're here to help.
Learn more about how we can support you through your MenoStrong years.