Ugh The Menopause Muffin Top - Simple Ways To Reduce Weight Gain

“The trick is to age honestly and gracefully and make it look great, so that everyone looks forward to it.”

~~Emma Thompson

Of all the things menopause brings, none is more frustrating and feared than the dreaded weight gain that can accompany those changing hormones. Yes, our biggest complaint is hot flashes but let’s be real. A/C and fans can help cool us off. Weight gain is a whole other level of frustration. 

Interestingly, the weight gain associated with the menopausal years doesn’t seem to be exactly related to hormonal changes alone. As we age, managing our weight just becomes harder. Metabolisms slow down. Appetites change. Ability to exercise changes. Energy levels change. Menopause and its metabolic shenanigans just adds to the mix and the body just wants to hang on to its fat deposits for dear life. Hint: it’s not just about what you eat.

So is midlife weight gain inevitable? Do we just have to settle for stretchy pants and a menopause muffin top? The answer is a resounding no. You just need a plan. 

Operation No Muffin Top

The key to any good weight management plan is to choose a plan you can live with for the long haul. As you put your plan together, ask yourself, “Can I see myself doing this for the rest of my life?” If not, consider another option. Here we go:

Make the Commitment– Aging and menopause happen. To make lasting changes, you have to make a commitment to yourself and to your plan. You can’t put in 50% and expect to get 100% back. 

Take A Hard Look– Before you make changes, you have to know what you need to change. And we are not good at guessing. Keep a diary for a week or so to track your eating and lifestyle habits. Record everything: what you’re eating, when and where you’re eating, how you’re sleeping, exercise you’re doing (or not), stressors. Then take a good hard look at what seems to be working for you and what isn’t. Those are your change points. 

Start With Your Diet– Weight management is about 80% of what you eat and 20% exercise and everything else. Seriously. How you fuel your body matters. A 200 calorie chicken breast is going to be metabolized differently than a 200 calorie cookieespecially if you are insulin-resistant.

The good news is that you don’t need some fancy, expensive diet plan that promises effortless results. Start simple. Cut out the things that you already know don’t help your weight loss efforts – packaged/processed foods, cookies, chips, sweets, soda…you get the idea. Just starting there can get you moving in the right direction. You want to fuel your body with whole, unprocessed foods. Not sure how to put it all together? A visit to a nutritionist can be worth its weight in gold especially if you struggle with metabolic issues. 

Exercise is Your Friend– Exercise is an important tool in managing your weight and is known to help with a number of other issues including sleep quality and cardiovascular health. The American Heart Association and others recommend at least 150 minutes a week of moderate intensity exercise. You don’t have to run yourself ragged on a treadmill. Do things that you enjoy. Walk, swim or take a dance class. Start slow and slowly build up. The key is to build the habit of doing some kind of intentional movement every day. 

Get Your Zzz’s– Surprised by this one? Most people are. Sleep quality is one of the strongest predicators of weight gain. Why? It turns out the hormones that regulate your appetite, leptin and ghrelin, are influenced and set by your sleep time and quality. When your sleep is poor, you are more likely to be hungry and to crave things like carbs and sugar. Bad news for the waistline.

Tame Your Stress– Stress wrecks sleep which we already know is important for weight management. Stress is also linked to overeating. When we’re stressed we want comfort foods and those are usually those high fat, high carb processed goodies that soothe us. There’s also a neurochemical thing that happens in your brain that makes these stress-foods irresistible when we’re under pressure. Find ways to release and let go of the stressors and worries of the day. Find a few minutes each day to just relax into the moment and allow yourself to experience the feeling of peace. 

Consider HRT– The thinking has changed on HRT and healthcare providers are more willing to help their patients weigh the risks and benefits of HRT. Women on HRT often find relief from symptoms. They are able to be more active and engaged in their lives. HRT might even help you shed a few pounds if your diet and exercise are on point. HRT is not for every woman but if you’re struggling, ask your healthcare provider if it’s an option for you. 

The dreaded menopause muffin top and stretchy pants do not have to be your destiny. With a little planning and perseverance, you can maintain a healthy weight and rock those skinny jeans.