Midlife challenges of Menopause
Weight Gain & Belly Fat
Weight gain, particularly around the belly, is a common challenge during menopause due to hormonal shifts and metabolic changes. As estrogen levels decline, the body tends to store more fat around the abdomen, a phenomenon often referred to as "menopause belly." This fat redistribution is driven by changes in how the body processes and stores fat, making it harder for women to maintain their pre-menopausal weight.
“It’s SO FRUSTRATING - I didn’t change anything and suddenly I’m gaining weight!”
Beyond menopause, weight gain and belly fat in women can result from a variety of causes. Hormonal imbalances, such as those associated with thyroid dysfunction or polycystic ovary syndrome (PCOS), can contribute to increased fat storage. Poor dietary habits, including the consumption of processed foods and sugary beverages, lead to excess calorie intake and fat accumulation. Sedentary lifestyles also play a significant role, as physical inactivity reduces the body’s ability to burn calories and maintain muscle mass.
At Sapphire, we take a holistic approach to tackling weight gain. Through a combination of medical interventions - hormone therapy or GLP-1 agonists like Semaglutide or Tirzepatide - and lifestyle coaching - nutrition advice, physical fitness and exercise and mindset - we aim to be your partner in getting back your energy and vitality!
Women gain an average of 1.5 pounds per year during their 40s and 50s, primarily due to hormonal changes
Where is the extra weight coming from?
We often hear the most frustrating aspect of changes in midlife being weight gain without any lifestyle changes. There are a number of interconnected variables which can lead to increase weight and belly fat including:
Decrease in Estrogen production - Estrogen regulates glucose and lipid metabolism. When estrogen levels decrease, metabolism slows down, resulting in fewer calories burned and more fat accumulation. Additionally, estrogen regulates where fat is stored in the body. When estrogen levels are low, fat can accumulate around the waist instead of on the hips and thighs.
Loss of Muscle Mass - As we age and our lean muscle mass decreases, our bodies burn fewer calories. Muscle burns between 6-10 calories per day at rest whereas fat burns just 2-3 calories per day. Therefore it’s important to retain as much lean muscle mass as possible.
Poor Sleep quality - Less time spent sleeping increases the hormone ghrelin which results in increased appetite, and reduces leptin leading to a reduced sensation of fullness.
Stressors - The stress hormone, cortisol, regulates metabolism. Stress and anxiety - perhaps due to weight gain itself - can lead to high levels of cortisol which, in turn, may lead to overconsuming and more weight gain.
Diet quality - You are what you eat! Your body is built and fueled by the food you consume; if your body is being fed ultra-processed foods (which are calorie-dense but often contain little to no nutritional value) you will feel less satiated and consume more calories, leading to weight gain.
Tips for Shedding Belly Fat
Managing weight as we age is an incredibly complicated subject, however here are some key areas to focus in order to lose some weight and feel energized again!
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Having lean muscle mass provides numerous health benefits including: a higher metabolism, improved insulin sensitivity, better bone density, reduced risk of injury, enhanced physical function, improved mental well-being, and a stronger immune system. You should plan to incorporate 2-4 days of strength training every week.
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GLP-1 receptor agonists (GLP-1 RAs) like Semaglutide and Tirzepatide have several potential benefits, including weight loss, blood sugar control, improved cardiovascular health and they can also help lower blood pressure. They act to promote feelings of satiety which reduces overall calorie consumption. They can be a very effective treatment for people when combined with diet and lifestyle changes.
Additionally, estrogen therapy can help address metabolic slowdowns and fat redistribution.
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There is no one-size-fits-all, perfect diet. However, there are bad diets. Focus on a nutrient-dense, high-fiber diet with lean proteins and healthy fats. You should also avoid ultra-processed foods and added sugars, which contribute to belly fat.
Consider two key tips to improving diet:
Shop the perimeter: At supermarkets, all the processed foods are in the middle of the store. Focus on the perimeter where you’ll find the healthy fruits, vegetables and meats.
Buy local and organic - The closer you are to the source of the food the better. Find a local CSA (community supported agriculture), shop farm stands, and as much as possible buy organic.
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Supplements like omega-3 fatty acids, magnesium, and vitamin D are very beneficial to supporting metabolic health. You can find great supplements at a discount in our Partner stores
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Prioritize stress-management techniques in your daily routine, they will help in all aspects of your life.
Add 10 minutes of meditation and/or deep breathing practices daily
Consider yoga, tai chi, acupuncture, massage therapy
Journaling can provide a positive outlet for thoughts and emotions