Stopping Menopause Weight Gain

Menopause, a natural transition in every woman's life, brings with it a cascade of hormonal shifts. While hot flashes and sleepless nights often take center stage, many women also find themselves grappling with a most unwelcome side effect.

Weight gain.

This isn't just a matter of aesthetics either. Increased abdominal fat, which is a common consequence of menopausal changes, is linked to higher risks of heart disease and type 2 diabetes.

But there are things you can do about it. You're not powerless against these changes! While some shifts are inevitable, strategic dietary choices can be a powerful tool in managing your weight and overall health during this phase of life. We're talking about prioritizing protein in particular. Take notes! We've got lots of bullet points for you in this one.

Before we dive into protein, let's briefly understand why weight management becomes more challenging during menopause:

  • Declining Estrogen: Estrogen plays a role in fat distribution. As estrogen levels drop, fat tends to shift from the hips and thighs to the abdominal area.

  • Muscle Loss (Sarcopenia): We naturally lose muscle mass with age, a process accelerated by declining estrogen. Muscle is metabolically active, meaning it burns more calories at rest than fat. Less muscle equals a slower metabolism.

  • Insulin Resistance: Hormonal changes can lead to increased insulin resistance, making it harder for your body to use glucose for energy and more likely to store it as fat.

  • Sleep Disturbances & Stress: Menopausal symptoms can disrupt sleep and increase stress, both of which can impact hunger hormones and lead to increased calorie intake.

This is where protein steps in and becomes boss. Far from being just for bodybuilders, adequate protein intake is crucial for women navigating (peri)menopause and aiming for healthy weight management. Here's why:

  • Satiety Superpower: Protein is the most satiating macronutrient. It helps you feel fuller for longer, reducing overall calorie intake throughout the day. This is particularly helpful when dealing with fluctuating hunger signals during menopause. 

  • Muscle Preservation and Growth: This is perhaps the most critical role of protein during (peri)menopause. By providing the building blocks for muscle, protein helps combat age-related muscle loss. The more muscle you maintain (or even build), the higher your resting metabolic rate, making it easier to burn calories and prevent weight gain.

  • Thermogenic Effect: Protein has a higher thermic effect of food (TEF) compared to carbohydrates and fats. This means your body expends more energy to digest and metabolize protein, contributing to a slightly higher calorie burn. It's not huge, but every bit helps.

  • Blood Sugar Regulation: Protein helps stabilize blood sugar levels, preventing those sharp spikes and crashes that can lead to cravings and overeating. This is especially beneficial if you're experiencing increased insulin resistance.

  • Reduced Cravings: By promoting satiety and stable blood sugar, protein can significantly reduce cravings for sugary or unhealthy snacks, which often contribute to weight gain. If you fill up on protein, you can't fill up on junk food!

So, how much do you need?

While individual needs vary, the general recommendation for women during (peri)menopause is to aim for at least 1.2 to 1.6 grams of protein per kilogram of body weight per day. For example, a 65 kg (approx. 143 lb) woman would aim for 78-104 grams of protein daily. Many recent studies are suggesting 1 gram of protein per pound of bodyweight as an even better target. It's also beneficial to distribute your protein intake throughout the day, aiming for 20-30 grams per meal.

How are you supposed to get that much protein every day?

It doesn't have to be complicated or overwhelming. Here are some bite-sized tips:

  • Make Protein Your Plate's Cornerstone: When planning your meals, think about your protein source first.

  • Start Your Day with Protein: A protein-rich breakfast (eggs, Greek yogurt, protein smoothie) can set you up for success, keeping you full and energized.

  • Smart Snacking: Instead of reaching for processed snacks, opt for protein-packed options like a handful of nuts, a hard-boiled egg, cottage cheese, or a protein bar.

  • Lean Protein Sources: Focus on lean meats (such as chicken breast and turkey), fish, eggs, dairy products (like unsweetened Greek yogurt and cottage cheese), legumes (including beans and lentils), and tofu.

  • Plant-Based Power: If you're plant-based, make sure you're getting a variety of protein sources like lentils, chickpeas, quinoa, tempeh, edamame, and plant-based protein powders.

  • Protein Powders: A convenient way to boost your intake, especially if you struggle to meet your needs through whole foods. Our Whey Protein Isolate is an excellent example!

  • Read Labels: Pay attention to protein content on food labels.

Protein is essential for weight management during (peri)menopause, but it's just one part of the bigger picture.

Focus on strength training 2 to 3 times a week to build muscle, and include cardio to boost heart health and burn calories. All of that protein needs a place to go and strength training makes sure your body knows to use it to keep muscle. Load up on fiber-rich foods like fruits, veggies, and whole grains to feel full and support gut health. Healthy fats are essential for hormones, too.

Don't forget to manage stress with meditation, relaxation, or time outdoors. And to your best to aim for 7 to 9 hours of quality sleep each night to help you feel your best.

Menopause is a significant life transition, and it's okay to acknowledge the challenges it presents. But by understanding the physiological changes and adopting strategic dietary habits, particularly by prioritizing protein, you can empower yourself to navigate this phase with greater control over your weight and overall health.

It's not about restriction; it's about nourishing your body wisely to support your evolving needs.


Sources:

https://www.mayoclinic.org/diseases-conditions/hot-flashes/symptoms-causes/syc-20352790

https://www.health.harvard.edu/womens-health/why-am-i-gaining-belly-fat-during-menopause

https://www.medicalnewstoday.com/articles/321064

https://www.health.com/sarcopenia-7571535

https://menopausenetwork.org/blood-sugar-chaos-perimenopause-diabetes-risk

https://www.webmd.com/menopause/sleep-disorders-sleep-menopause

https://www.webmd.com/diet/what-are-macronutrients

https://pmc.ncbi.nlm.nih.gov/articles/PMC10780928

https://ajcn.nutrition.org/article/S0002-9165(23)19177-5/fulltext

https://obgyn.onlinelibrary.wiley.com/doi/10.1111/1471-0528.17290

Back to blog