Menopause and perimenopause bring many changes, and one of the most frustrating for many women is unexplained weight gain. Even if you’re eating the same and staying active, the numbers on the scales may start creeping up. So, why does this happen and more importantly, what can you do about it?
The Science Behind Menopausal Weight Gain
As we age, our bodies undergo hormonal shifts that impact metabolism, muscle mass, and fat distribution. Here’s why weight gain is so common during this stage of life:
1. Loss of Muscle Mass (Sarcopenia)
One of the biggest factors in menopausal weight gain is the natural decline in muscle mass, known as sarcopenia. From around age 30, we gradually lose muscle but this process accelerates during menopause due to decreasing oestrogen levels. Since muscle burns more calories than fat, a loss in muscle means a slower metabolism, making it easier to gain weight.
2. Changes in Fat Distribution
Oestrogen plays a crucial role in determining where fat is stored. Before menopause, women typically carry more fat in the hips and thighs. However, as oestrogen levels drop, fat is more likely to accumulate around the abdomen, increasing the risk of health issues like heart disease and insulin resistance.
3. Increased Insulin Resistance
Hormonal changes can also make the body less responsive to insulin, leading to higher blood sugar levels and increased fat storage—especially around the midsection. This is why many women find that weight gain during menopause feels different and harder to lose.
4. Slower Metabolism
With a natural decline in muscle mass and hormonal fluctuations, the body burns fewer calories at rest. If lifestyle adjustments aren’t made, even a previously well-balanced diet can lead to gradual weight gain.
The Power of Strength Training
While many women focus on cardio for weight management, strength training is one of the most effective tools for combating menopausal weight gain. Here’s why:
Builds and Preserves Muscle – Strength training helps counteract muscle loss, keeping metabolism higher and preventing unwanted fat gain.
Boosts Metabolism – More muscle means your body burns more calories, even while at rest.
Improves Bone Health – Postmenopausal women are at a higher risk of osteoporosis, and strength training helps strengthen bones and reduce this risk.
Regulates Blood Sugar Levels – Resistance training improves insulin sensitivity, helping to prevent fat storage and reducing the risk of type 2 diabetes.
Enhances Mental Well-being – Exercise, especially strength training, boosts mood and energy levels, helping to combat the fatigue and emotional ups and downs that can come with menopause.
Take Control of Your Health with Aroha Fitness
Menopause may bring challenges but you don’t have to navigate them alone. At Aroha Fitness, we specialise in helping women in perimenopause and menopause build strength, boost energy and feel confident in their bodies. Our personalised training programmes are designed to support muscle growth, improve metabolism and enhance overall well-being—so you can stay strong, fit and empowered at every stage of life.
Ready to take the first step? Let’s work together to build a stronger, healthier you! Get in touch today to learn more about how Aroha Fitness can support you on your journey.
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