Metabolism and Weight Loss – What can you do to lose the menopausal weight gain?

Weight is just one measure of overall health, but it is one that many of my clients are concerned with. And I know that through the years of peri-menopause and menopause it can feel even more difficult. Menopausal weight gain is a real challenge for so many women!

If this describes you, then this article is for you.  Overweight and obesity are common today with two-thirds of adults and one-third of children experiencing these in the United States right now. That’s hundreds of millions of people, so please don’t feel alone. Overweight and obesity can increase the risk of many health problems like type 2 diabetes, heart disease, and some cancers. Achieving a healthy weight, eating nutritious foods, and being physically active can help improve your health, reduce your risks, and help you to feel comfortable and confident.

But as you know, there is so much more to the old advice: eat less, move more. 

Weight loss is challenging for many reasons:

• There is an abundance of food (and often low quality food) around most of us 24/7.
• Eating isn’t just something we do for sustenance; it’s gratification, a social activity, and sometimes even a reward.
• Computers and cars, etc. have contributed to a much more sedentary lifestyle—we don’t all need to be physically active farmers to survive anymore.
• Reducing calories voluntarily is hard and can feel overly restrictive; it’s a challenge to change habits.
• Many diets work in the short term, but fail later on because they’re too restrictive, unsustainable, and not designed for you as a unique individual.
• After losing weight, maintaining weight loss can be difficult, and may be even harder for women after menopause

But, it can be done! I have been helping women to lose weight and to keep it off for more than 20 years. 

Today, let’s go over some strategies to overcome the challenges of weight loss.

What is metabolism and how can I lose weight during menopause?

Your weight is based on several factors, some are controllable and others are not. For example, genetics, family history, and hormones can impact your weight. Also, how much and what you eat, the medications you’re taking, the amount of stress you’re under, how much sleep and physical activity you get also contribute to weight, and are often very controllable.

Here’s where metabolism fits with weight. There are so many things that your body does at rest: breathing, pumping blood, adjusting hormone levels, maintaining your body temperature, and growing and repairing cells. The amount of energy (calories) your body uses to perform these essential functions is called your “basal metabolic rate.” Overall, your basal metabolic rate (BMR), or metabolism, accounts for about two-thirds of the calories your body burns each and every day.

“Metabolism is the process by which your body converts what you eat and drink into energy. During this complex process, calories in food and beverages are combined with oxygen to release the energy your body needs to function,” according to the Mayo Clinic.

Your metabolism is influenced by genetics, your body size and composition. People who are bigger and/or have heavier bones and more muscle mass burn more calories at rest. Because men tend to be bigger and have more muscle, they naturally tend to have a higher metabolism than women. This also goes for younger people. Because bone and muscle mass naturally tend to decrease (and fat mass naturally tends to increase) with age, if you don’t take steps to maintain bone and muscle mass, your metabolism likely will decrease which results in increased weight. 

Certain medical conditions can also affect your metabolism. For example the hormonal conditions of Cushing’s syndrome, polycystic ovarian syndrome (PCOS), or hypothyroidism (under-active thyroid) can slow your metabolism down. These conditions often come with a range of other symptoms beyond just weight gain. If you suspect that you have an underlying medical condition, don’t hesitate to speak with your doctor or healthcare professional about tests to confirm these diagnoses. 

A slow metabolism may be one factor that influences weight, but it’s not the only one. How your body processes what you eat or drink and how active you are also play roles in your weight. The process of digesting food burns calories. About 10 percent of the calories in carbohydrates and protein are used to digest them. Plus, the amount of physical activity you do also accounts for some of the calories you burn every day. 

While some people may gain or lose weight easier than others, and there are many factors that influence weight management, we can’t ignore the importance of the balance of your “energy equation”. That is, the amount of energy (calories) you take in minus the amount of energy (calories) you burn can determine whether you gain or lose weight. It’s not everything, but it is important nonetheless.

Weight loss/maintenance strategies

Before you start a weight-loss program, be sure to speak with your healthcare provider. Many weight-loss products or programs can be harmful depending on your current state of health and goals. Be particularly wary of products or programs that promise quick, long-lasting, or effortless weight loss.

Your behaviors and habits have a huge influence on your weight and you are empowered to adjust them as you see fit. A general rule of thumb is that if you experience overweight or obesity and want to lose weight, try cutting 500 calories per day from what you eat. And, if you can add in some of these other strategies (including adding physical activity) you may be able to reach your weight-loss goals even faster. 

But again, there is a lot more to it.

Here are my top six strategies for weight loss/maintenance: 

1) Set specific, realistic, forgiving goals

• Instead of a goal to “lose weight,” try smaller and more specific goals that you can attain.
• Daily or weekly goals can be, for example, to cook a vegetable-rich meal on the weekend, decrease food cues (hiding cookies out of sight or disregarding food ads), or walk at least 30 minutes a day for at least 5 days a week.
• Try to stick with a new habit for at least a week or two to start making it routine. Then when one habit becomes consistent, add another one.
• Remember, consistent habits will create long-term results. Speed is not the answer, make small changes over time for success. 

2) Ditch the “diet” mentality and focus on making lasting improvements for sustainable health 

• Focus on improving your food choices for overall health, rather than “dieting” for weight loss.
• Enjoy fruits, vegetables, and lean proteins as the biggest focus of your eating.
• Replace saturated and trans fats with healthier choices such as olive oil, nut butters, avocados.

 3) Try eating a different way and see what works for you

• Ideally, each meal should take at least 20 minutes to eat, so eat slower. Enjoy your food more and listen for fullness cues that subtly signal when you’re getting satisfied and it’s time to stop eating.
• Eat more mindfully by focusing on and enjoying what you’re eating while you’re eating it. Pay attention to your food’s smell, taste, and texture as you’re eating it.
• Try putting your fork down or sipping water between bites and thoroughly chewing before swallowing.
• If you have a habit of snacking in front of the TV or computer screen, try getting used to replacing that with a glass of water or unsweetened beverage instead.

4) You don’t have to do "exercise" to be more physically active (but you can)

• Boost your activity; move for at least 30 minutes per day (even three 10 minute sessions can help); more movement can bring greater benefits.
• Aerobic activity (e.g., walking, bicycling, etc.) is the most efficient way to burn calories.
• Weight training (e.g., using weights or pushing your body against gravity) builds your muscles which increases your metabolic rate; ideally you’d include at least two weight training sessions per week.
• Don’t forget you don’t have to do “exercise” to be physically active, you can take the stairs more often, park further away, walk a bit faster, or do housework or gardening—it all adds up.
• Fidgeting counts, too. Your non-exercise activity thermogenesis (NEAT), like shaking a leg, tapping a foot, or even twirling a pen, also burns a little bit of calories.
• Remember that any physical activity is better for your health (and weight loss goals) than none.
• Consistency is key. It is more important to find an exercise/movement plan that fits into your life rather than trying to do something that is unrealistic and then quitting.

5) Reward your successes

• According to the National Institutes of Health, “frequent small rewards, earned for meeting smaller goals, are more effective than bigger rewards that require a long, difficult effort.”
• Each time you reach a goal, however small, reward your success with a non-food activity or item.
• For example, you may want to buy yourself that book, movie, music, or game that you’ve wanted for a while. Or re-read, re-watch, or re-listen to an old favorite.
• Perhaps you can put a small amount of money away to save up for a larger reward.
• Rewards don’t have to be monetary. You can take some time for yourself like have a bath, do your nails, or enjoy a craft or hobby you love (or try a new one).
• Maybe you’d prefer some time to watch comedy skits or funny animal videos online.

6) Persevere

• Losing weight is hard and it is not uncommon to have some trial and error before you find what works well for you. Remember you are unique!
• Every day is a new day. If you go off track, get back on track and try again.
• Don’t give up. There is a solution that will work for you. You just have to find it.

Final thoughts

While weight is but one measure of health, it is a big concern for many people, particularly for women during the years of menopause. Losing weight is not easy. Your metabolism is influenced by many different factors—some you can’t control (e.g., your genes) and others you can (e.g., what and how you eat).

The fundamentals of weight loss include enjoying healthier, nutritious foods more often and being more physically active, but there are so many approaches that can help make this happen for you. The way you approach dieting and eating, the way you set your goals and reward yourself, and the way you persevere are all totally customizable so you can try and see what works for you.

For a nutritious approach to metabolism and your weight, consult a Registered Dietitian Nutritionist who can work with your concerns and dietary restrictions. I can help. 

Here is my link to book an appointment to see if my program can help you. 

References

Harvard Health. (2018, May). Burning calories without exercise.

Harvard Health. (2018, July). Small tricks to help you shed pounds and keep them off. 

Harvard Health. (2019, March 19). The lowdown on thyroid slowdown.  

Harvard Health. (2019, November 20). Building simple habits for healthy weight loss.

Mayo Clinic Healthy Lifestyle. (2019, February 21). Is a slow metabolism the reason I'm overweight? 

Mayo Clinic Healthy Lifestyle. (2019, February 21). Can I boost my metabolism to lose weight?  

Mayo Clinic Healthy Lifestyle. (2020, November 10). Metabolism and weight loss: How you burn calories.  

NIH Intramural Research Program. (2020, Dec 8). Attempting Weight Loss Linked to Reduced Risk of Death.

NIH National Center for Complementary and Integrative Healthy. (2017, September). Weight Control.  

NIH National Heart, Lung, and Blood Institute. (n.d.). Aim for a healthy weight.  

NIH National Heart, Lung, and Blood Institute. (n.d.). Guide to Behavior Change.