Visceral Fat and Menopause

Approximately 85% of women experience unexplained weight gain and these changes can begin happening up to 10 years before they hit menopause. 

This weight gain can occur with women who initially had a relatively healthy lifestyle with no major changes occurring to their nutrition or activity level. This is also targeting women who are highly active as well. 

The reason why this is happening is the hormonal changes taking place within the body during this time. Because these changes can effect the metabolism it can be more difficult to stay on track. 

During Menopause hormone levels decrease. When Estrogen levels decline it can lead to changes in body fat distribution with more fat accumulating around the abdominal area. This is known as visceral fat and it has been linked to an increased risk with various health issues such as cardiovascular disease and diabetes. Hormones play a crucial role in regulating metabolism, hunger and satiety. Because of hormonal imbalances women need to pay closer attention to their calorie intake. 

This is definitely not a time to try fad diets or over restricting calories which could cause cortisol levels to spike more resulting in even more of a slow down for the metabolism. 

When it comes to weight loss during menopause it is important to note that Calorie deficit should not just come through diet alone. Regular physical activity is also important when it comes to a healthy metabolism. We are also seeing the results in studies that strength training also will decrease menopausal symptoms such as hot flashes and improve the quality of sleep. 

It is also important to note that women in menopause may have unique health challenges that can impact their ability to lose weight. It is important to talk with your doctor when health conditions and medications are involved. 

Menopause is an individual experience for each women especially when it comes to the symptoms related to it and how they effect you. I will always go back to these three things, a healthy diet to avoid deficiencies, a strength training program with adequate daily activity and sleep. Focusing on these three things will help you work towards getting the visceral fat down and feeling more like yourself again overall from the changes taking place with your body.