What is Menopause Weight Gain?
As women transition into menopause, many experience a noticeable increase in body weight. Research indicates that most women may gain approximately 5-8% of their baseline body weight during the first two years of menopause.
What Causes Menopause Weight Gain?
The factors contributing to weight gain during menopause are multifaceted and not solely attributable to hormonal changes. Key contributors include:
Aging Factors: Natural aging leads to a decrease in muscle mass, which slows metabolism and makes it more difficult to burn calories.
Hormonal Changes: A significant drop in estrogen during menopause can disrupt the regulation of eating habits and further reduce metabolic rates. Studies have also found elevated levels of the hunger hormone ghrelin in perimenopausal women, intensifying feelings of hunger.
Body Composition Changes: Fat distribution shifts toward the midline of the body, which can alter body shape.
Other Menopause Symptoms: Symptoms such as anxiety, hot flashes, and night sweats can lead to sleep disturbances, further exacerbating weight gain due to decreased energy levels and motivation.
Non-Medical Treatments for Menopausal Weight Gain
Women can adopt various lifestyle changes to manage weight gain during menopause:
Exercise: Aim for at least 150 minutes of aerobic activity per week, along with strength training twice a week. Tailor exercises to personal preferences and physical capabilities, including flexibility and mobility workouts like yoga.
Mindful Eating: Increase the intake of fruits and vegetables while reducing refined carbohydrates. Focus on whole, unprocessed foods, practice portion control, and consider tracking food intake to identify patterns. Limit alcohol consumption to support hormonal balance.
Mental Health Maintenance: Addressing stress and anxiety through methods like talk therapy can help prevent emotional eating. Ensuring adequate sleep is also vital, as sleep disturbances are linked to weight gain.
Telehealth Weight Loss Options
For those seeking additional support, telehealth weight loss services can offer convenient access to specialized care. These programs often include virtual consultations with weight loss specialists who can provide tailored advice, meal planning, and accountability, making it easier to stay on track with weight management goals during menopause.
Role of GLP-1 Medications in Weight Management
For some women, particularly those struggling with traditional weight loss methods, medications such as GLP-1 receptor agonists can be beneficial. These include options like Wegovy and Zepbound and compounded options including semaglutide and tirzepatide.
Who Qualifies for GLP-1 Medications?
Eligibility for GLP-1 medications is typically assessed using Body Mass Index (BMI):
BMI of 30 or Higher: Considered obese, individuals in this category often qualify for weight loss medications.
BMI of 27 or Higher with an Obesity-Related Condition: Conditions such as type 2 diabetes, hypertension, or sleep apnea can also qualify individuals for treatment, as these comorbidities increase health risks.
BMI Less than 27 with Recent Use of Weight Loss Medication: Some individuals with a BMI under 27 who have recently been on weight loss medication may also qualify, depending on their overall health and specific circumstances.
BMI Less than 27 and NOT recently on weight loss medications? Read my latest blog for Perimenopause and Menopause Weight Gain for a BMI less than 27.
How Do GLP-1 Medications Work?
GLP-1 medications mimic the hormone glucagon-like peptide-1, which plays a crucial role in appetite regulation. Key benefits include:
Reduced hunger and appetite
Increased feelings of fullness with smaller portion sizes
Decreased cravings and fewer food-focused thoughts
When combined with a balanced diet and healthy lifestyle, GLP-1 medications can support sustainable weight loss. If you've struggled to maintain lifestyle changes like diet and exercise, GLP-1 medications can help maintain these changes.
Final Thoughts
Weight management during menopause can be a complex journey influenced by numerous factors. At Empowered Women’s Telehealth, I offer personalized care to address menopause-related weight gain and provide information on GLP-1 medications for sustainable results. If you think you might qualify for these treatments or wish to explore other options, schedule a consultation with us. Together, we can create a tailored plan to help you achieve your health and wellness goals.
What Should You Do Next?
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References
Greendale, G. A., Jiang, S.-F., & Karlamangla, A. S. (2019). Changes in body composition and weight during the menopause transition. JCI Insight, 4(5), e124865. https://doi.org/10.1172/jci.insight.124865
Fitch, A. K., & Bays, H. E. (2022). Obesity definition, diagnosis, bias, standard operating procedures (SOPs), and telehealth: An Obesity Medicine Association (OMA) Clinical Practice Statement (CPS). Obesity Medicine Association. https://www.sciencedirect.com/science/article/pii/S2667368121000048
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