It has become commonplace for women to place the blame for their increased weight squarely on the shoulders of menopause. In doing so, they rely not on the stack of peer-reviewed publications concluding otherwise, but on their unwillingness to outwardly recognize that they entered perimenopause overweight or obese.They have become more sedentary (or continue to do the same level of fitness activity that they have done for years), and, more often than not, consume far more calories than their body now requires. Many feel as though they have no chance to lose weight because they are ‘in menopause’. This is simply not true.
When ovarian function rests at the onset of menopause there is a decline in available estrogen. Estrogen plays many roles in the female body including that on our metabolic rate, sexual health, ability to experience restorative sleep, and to maintain bone, heart and cognitive health. And although hormonal changes may increase the likelihood for abdominal fat, these changes alone do not cause weight gain.To address this transition that most women naturally progress through, we need to first take responsibility. Most women ‘want’ to be thinner, eat healthier, become more fit, no longer carry around their laundry list of diagnoses or take their growing list of prescribed medications. Above all, they just want ‘to get rid of their belly’. But obesity isn’t confined to a belly or thighs: obesity is a serious health problem that requires supportive interventions. And once the desired body weight is attained, managing that weight needs to be viewed as a lifelong endeavor.
To a large degree, genetics notwithstanding, losing this weight can be accomplished, but it requires an understanding of the biology involved, as well as acknowledging that you’ll need to change your relationship with food. And the change has to be a permanent behavior change; if not, the result will be simply returning to old patterns or seeking out yet another diet. If that cycle sounds familiar, it should as greater than 60% of US women ages 40-49 report having dieted to lose weight between 2013-2016.(1) Put simply, in order to see the outcome you desire, you have to change your relationship with food and exercise. Simply eating really well for a month and engaging in a few casual walks will not burn fifty pounds of excess fat; it takes time and effort to undo years of poor eating choices. And the reality is that the majority of that effort needs to come from what you are eating.
Women often reach a point of clarity at menopause where they no longer want what they have and they set out on a mission to address just that. Most are highly motivated. Most are doing it for themselves at this point in their life. But after decades of eating and drinking less-than-ideally, they are quickly reminded that change is hard.They recognize that it feels familiar despite they heading into this attempt with a perceived different level of motivation. And yet the difference between those who ‘want’ and those who ‘attain’ often comes down to grit.
Grit involves perseverance, resiliency, commitment, and the overarching willingness to practice those behaviors that lead to the desired outcomes. You must educate yourself so that you understand the basic biochemistry behind food metabolism and how it effects us as we move through the life stages - like menopause - and not merely follow an anecdotal list of restricted foods that ultimately become your newfound disordered eating plan. Grit may have a genetic component, but it does not mean that those who were born into or raised by families who lacked inherent grit cannot succeed. It means that you may have to work harder. So be it.
Menopause presents new challenges, but it isn’t anything that you cannot handle with support, education and understanding. And a willingness to truly change your relationship with food.
(1) https://www.cdc.gov/nchs/products/databriefs/db313.htm