What is the problem? 

Many women are frustrated because they have put on weight and can't manage to lose it again. And because it becomes increasingly difficult as they get older. Unfortunately, weight gain is one of the most common symptoms that women experience during the menopause. Women gain an average of 2 to 2.5 kg during the menopause, which usually accumulates in the abdominal area. Weight gain is complex and although hormones play a role, other factors are often involved.

Weight gain is one of many factors that can affect self-esteem during the menopause. All the more reason to understand the mechanisms and find solutions.

What are the reasons for this?

Our calorie requirements decrease as we get older. This means that if you eat the same way you always have, your weight will slowly increase. In reality, as you age, your muscle mass decreases. Since muscles burn calories, we inevitably have to eat fewer calories. Our metabolism, i.e. the amount of energy our body needs to perform its basic functions, therefore decreases. For this reason, we need to change our diet.

In addition, certain menopause symptoms such as tiredness, low mood or joint pain are not necessarily an incentive to exercise, which in turn could help with weight loss.

It should also be emphasized that a low estrogen level leads to a redistribution of fat from the thighs to the middle of the body, so that your figure can change while your weight remains the same.

How can I keep my weight under control?

Instead of starting a strict diet or starving yourself, try to analyze your diet and adjust it if necessary. Are the proportions of your meals balanced? You need a quarter protein, a quarter carbohydrates and half vegetables. Do you take the time to prepare your own meals instead of using processed foods that are often too fatty and salty? Do you have a problem with snacking between meals? What is your relationship with sugar? 

Keep a simple food diary and analyze for yourself whether your diet is balanced. Do not hesitate to consult a nutritionist or dietician. Being accompanied to recognize your deficiencies and receive good advice can be very beneficial.

Sleep also has an impact on your weight. It's much harder to make good food choices when we're tired. It may sound trivial, but getting enough healthy sleep is important to balance your hormones and keep your weight stable.

Exercise is also important for managing weight gain during the perimenopause and menopause. Each woman must find out for herself what is best for her. For those who do not exercise, it is advisable to start with small changes, such as going for a walk for five or ten minutes. Then you can try to lengthen the exercise sessions to increase the heart rate.Any exercise that helps build muscle mass is basically good: yoga, Pilates and strength training can all help you. Yoga also helps you to relieve stress in a pleasant way. Continuing to build muscle offers many benefits: On the one hand, your body burns more calories and on the other, muscles give you better overall support