Menopause is accompanied by many physical and hormonal changes. Hot flashes, brain fog, vaginal and skin dryness, sleep disturbances… and, for many women, gradual weight gain, especially around the belly and thighs.
Rather than seeing this stage as a series of inconveniences, it is more constructive to view it as a natural transition, like the one experienced during adolescence, which was already something. This different perspective allows for a better understanding of what the body is going through and to act accordingly, with kindness and appropriate strategies.
The good news? Even though weight gain is common, it is not inevitable. By adjusting your lifestyle, diet, and habits, it is entirely possible to maintain a healthy weight and preserve your energy.
Why does menopause promote weight gain?
1. Metabolic changes
As we age, our metabolism slows down, and this effect can become more pronounced during menopause. A common cause is insulin resistance, a condition where cells become less sensitive to the action of insulin. As a result, glucose circulates more in the blood, is converted into fats, and stored in the liver or fat cells. This metabolic imbalance directly contributes to weight gain.
2. Hormonal changes
The gradual decrease in estrogen also plays a key role. This reduction disrupts the balance of cortisol (the stress hormone) and promotes fat storage, especially in the abdominal area. The body becomes more prone to retaining reserves, even without major changes in diet or physical activity.
3. Changes at the thyroid level
Some women develop thyroid disorders during this period, such as hypothyroidism. A slowdown of the thyroid gland leads to a slower metabolism, and therefore a tendency to gain weight, often accompanied by other symptoms: fatigue, dry skin, hair loss, constipation, low mood.
How to limit weight gain during menopause?
1. Move differently to boost metabolism
L’activité physique est l’un des meilleurs moyens de contrer l’insulinorésistance et de stimuler le métabolisme. Mais pas n’importe laquelle :
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Muscle training (resistance or bodybuilding) is particularly effective. Since muscles are metabolically active, the more you develop them, the more calories you burn at rest. In summary: you need to lift weights.
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The microtears created during strength exercises stimulate the production of growth hormones and improve insulin sensitivity.
Ideally, integrate 2 to 3 strength training sessions per week, combined with cardiovascular exercises (brisk walking, cycling, dancing) to maximize the benefits.
2. Adjust your diet smartly
A balanced diet plays a crucial role in weight management.
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Réduire les glucides raffinés (white bread, pasta, pastries, sweets) to limit insulin spikes.
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Prioritize proteins at each meal: they promote satiety, help maintain muscle mass, and support metabolism. Possible sources include lean meats, fish, legumes, nuts, and seeds. For practical and regular support, the poudre de protéines est une solution simple et efficace. Elle permet de compléter l’apport quotidien et d’atteindre la cible recommandée d’environ 20 to 25 g of protein per meal. (aim for between 1.2g and 2.5g per kg for athletes. Otherwise, for more sedentary individuals, aim for 0.8g to 1.2g per kg of body weight)
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Betting on fibers : they improve digestion, promote satiety, and help stabilize blood sugar levels. They are found abundantly in fruits, vegetables, whole grains, flax seeds, and legumes. An adequate intake of fiber also contributes to cardiovascular health, which is essential at this stage of life.
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Integrate some omega-3 : these essential fatty acids have an anti-inflammatory effect and support the health of the heart, brain, and joints. They are found in fatty fish (salmon, sardines), chia seeds, flaxseeds, and walnuts. They can also help regulate mood, a plus during menopause.
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Do not neglect the calcium and vitamin D : they are essential for maintaining bone strength and preventing osteoporosis, a higher risk after menopause. Preferred sources include dairy products, fortified plant-based drinks, almonds, green vegetables, as well as a vitamin D supplement au besoin, particularly in autumn and winter.
3. Taking care of your adrenal glands
At menopause, the body is more sensitive to stress. Weakened adrenal glands lead to fatigue, difficulty concentrating, energy fluctuations, and sometimes increased weight gain.
To support their proper functioning:
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Maintain a balanced diet, rich in fiber and protein.
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Allow yourself rest and limit caffeine.
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Complete with natural adrenal support formulas, such as the Formule Surrénale de Gamma Force ou Adrenrgy AM by ATP LAB, designed to help the body better manage daily stress and energy.
4. Support your thyroid
A healthy thyroid is essential for an efficient metabolism. When it is underactive, weight loss becomes difficult, even with a balanced diet.
To promote its activity:
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Zinc : essential for the synthesis of thyroid hormones.
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Ashwagandha : an adaptogenic plant that contributes to hormonal balance and may support thyroid function.
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Complex of B vitamins : essential for cellular energy production and overall metabolism.
Ces nutriments agissent en synergie pour redonner un coup de pouce au métabolisme ralenti.
Take a supplement of magnesium of quality would be an excellent addition, it promotes calm, helps lower cortisol levels, and supports recovery.
A change, but also an opportunity
Menopause can be experienced as a constraint, but it can also become an opportunity to reclaim your well-beingTaking time for yourself, listening to your needs, and adopting new habits can turn this stage into a springboard for better health.
- To learn more, also check out our detailed article on the Vitamins Keys and Dietary Tips, which perfectly complements this advice.
Weight gain during menopause is influenced by several factors: metabolism, hormones, thyroid. But it is not inevitable. With targeted adjustments — regular physical activity, a protein-rich diet, stress management, and appropriate support with natural supplements such as the poudre de protéines, the Formule Adrenal Gamma Force, theAdrenrgy AM ATP LAB, the zinc, theashwagandha et un complex of B vitamins — it is possible to get through this period with energy and balance.
Rather than enduring these changes, menopause can be experienced as an opportunity to refocus and build a solid foundation for optimal long-term health.
Article written by Audrée Hogue
References:
- https://blog.barnabe.io/articles/alimentation-menopause
- https://www.pharmacielafayette.com/enseigne/blog/sante/le-sport-au-feminin-gerer-la-menopause-par-lactivite-physique
- https://www.santedesfemmes.com/dossier-hormones/equilibre-hormonal/les-surrenales-font-partie-de-la-reponse/