Reviewed by Helen Kollias, PhD and Brian St. Pierre, MS, RD
Discovering the Truth About Midlife Weight Gain
As we enter our mid-40s, many of us notice a gradual increase in weight on the scale. Despite our efforts to eat less and move more, the numbers keep climbing, leaving us frustrated and confused.
But is perimenopause really to blame for our metabolism slowing down?
After undergoing tests, I discovered that my metabolism was not the issue. Instead, several subtle factors unique to midlife women were contributing to the weight gain.
If you’re struggling with midlife weight gain like me, this article is here to provide insights and solutions to help you break free from the cycle of frustration.
Understanding Menopause
Menopause is a transitional phase that marks the end of menstruation after 12 consecutive months without a period, typically occurring between ages 46 and 56. Perimenopause, the period leading up to menopause, is characterized by hormonal fluctuations and symptoms like hot flashes, sleep disturbances, and weight gain.
Unpacking Midlife Weight Gain
Factors Contributing to Weight Gain:
- Disrupted Sleep Patterns
- Increased Hunger and Cravings
- Reduced Physical Activity
Addressing Sleep Issues
Impact of Sleep on Weight Gain:
Sleep deprivation can lead to emotional eating, impaired decision-making, and heightened appetite and cravings. Improving sleep quality is crucial for managing weight during midlife.
The Cycle of Food Preoccupation
Hormonal changes during menopause can trigger body image dissatisfaction and food preoccupation, leading to stress and binge eating behaviors. Extreme dieting and self-criticism can exacerbate these issues.
It’s important to focus on nutritious foods, mindfulness, and movement to maintain a healthy relationship with food and your body.
Adapting Exercise for Midlife
Exercise Strategies for Midlife:
- Prioritize Strength Training over Intense Cardio
- Incorporate Active Recovery
- Consider Supplementing with Creatine
Embracing a Midlife Mindset
Acceptance and self-compassion are essential in navigating the changes that come with midlife. Embrace new behaviors that prioritize health and well-being over unrealistic expectations.
Conclusion
Midlife weight gain is a common experience for many women, but it doesn’t have to define your journey. By addressing factors like sleep, diet, and exercise, you can manage weight effectively and thrive during this phase of life.
References
Click here to view the information sources referenced in this article.
If you’re a coach, or you want to be…
You can help people build sustainable nutrition and lifestyle habits that will significantly improve their physical and mental health. Consider the PN Level 1 Nutrition Coaching Certification to learn more.
