Remember the “Freshman 15”? Snort. #forgeddaboutit. Your real problem is the “Fifty 15” or heaven forbid, the “Fifty 50.” How many times have you heard something like this…..
I used to live on a diet of pizza and ice cream, and could still lose 5 pounds between Monday and Friday for the weekend.
Glory days, girls. Glory days.
As you approach and go through menopause, your risk of weight gain increases as your hormone levels drop. While it’s not inevitable that you will gain 10 or 20 pounds, managing your weight WILL become a greater challenge in your 40s and 50s. And losing those pounds? Exponentially more difficult. You are not dreaming it. It is much, much harder to lose weight at 48 than it was at 28. Why?
We reached out to Dr. Alyse Kelly-Jones for some answers. In her ob-gyn practice at Mintview OB-GYN, Dr. Kelly-Jones is particularly interested in women’s sexual health and in their health & wellness issues in the menopause decade. Which starts with perimenopause when your estrogen begins to drop (in your 30s!!) and continues through to your post-menopausal 50s.
What are the challenges that women face in their 40s and 50s regarding their weight that they may not have dealt with in their 20s and 30s?
“Perimenopausal women have many challenges for weight loss. Often women develop bad habits in their 20’s and 30’s, and our bodies just can’t tolerate this type of treatment in our 40’s and 50’s. I tell patients that perimenopause is the body’s way of saying ‘Wake up and pay attention to me!’ “
“Many things contribute to weight issues at this age. Our hormones begin to fluctuate causing sleep and mood disturbance. Hot flashes, night sweats and wacky periods are also signs of hormonal issues.”
And how do we know if we are perimenopausal?
According to Dr. Kelly-Jones, your level and consistency of estrogen and progesterone generally start to become more irregular your early to mid-30s. You may not have any symptoms yet, but hormonal changes are happening. Most women start to report symptomatic changes of perimenopause during their 40s.
What are the symptoms of perimenopause and menopause?
Most women are familiar with the classic signs of menopause — hot flashes, thickening waists, moods that fluctuate wildly. But Dr. Kelly-Jones says that those other signs of “aging,” like thinning hair, brittle nails, and weird sleep disturbances, are actually likely perimenopause. For a complete list on the signs and symptoms of perimenopause and menopause from Dr. Kelly-Jones, check out our post here.
In researching this topic around the web, we found a few common barriers to weight loss that seem directly related what happens in perimenopause and menopause. Here are some commonly accepted issues that women face regarding weight management over 40:
Lowered Resting Metabolic Rate: according to the American Council on Exercise, your resting metabolic rate, which accounts for more than half of your daily total energy expended, decreases 1-2% per decade starting at about 20 years old. In other words, after you reach 20, your daily energy burn decreases about 150 calories per decade. Doing the math, at 50 that’s at least 450 calories fewer each day than at 20.
Loss of Muscle Mass: This is a key culprit. Once you hit 50, the experts estimate that you could have 20% less muscle mass than you did when you were 20. Ever hear someone complain that they weigh the same as they did when they were in college, but their jeans have gone up two sizes? Exactly. Muscle has been replaced by fat.
And what causes decreased muscle mass? Decreased physical activity and exercise for sure. The older you get, the more tempting it is to give up a challenging and regular exercise routine. You have more aches and pains, your joints hurt, you tire more easily. But also, you may have decreased testosterone. Low T, you’ve heard about as a concern for men. Well, it also contributes to loss of muscle mass and other issues in women.
Dr. Kelly-Jones says:
“I recommend women get their hormones tested. Many of my patients are likely deficient in testosterone and this deficiency can cause fatigue, mood issues, brain fog, belly fat and low libido. As our testosterone declines, we lose muscle mass and so we burn less calories. If we eat the same amount, the pounds start to creep up on us.”
Sleep Deprivation. It is thought to also lower your resting metabolic rate, slowing down how many calories you burn each day. What can cause sleep deprivation over 40? Stress. And hormonal changes. (And wine, at least in my anecdotal research).
Exercising Excessively instead of Eating Wisely. You cannot outrun your fork over 40. It’s not even healthy to try. Not only is your body not as effective at burning calories, your joints probably can’t tolerate those insane workouts of your youth. Some experts believe that nutrition accounts for a full 60% to 70% of your level of physical fitness. You cannot eat like you did in your 20s; your goal at this stage in your life is to eat to fuel your metabolism throughout the day, to keep it as active as possible and keep yourself feeling full and energized all day. Cut back to fewer, smarter, healthier calories and spread them into 5-6 small meals a day.
Are there any things women entering and/or post menopause can do to manage weight fluctuations and gain?
Dr. Kelly-Jones explains that the hormonal fluctuations in perimenopause cause a metabolic imbalance in our body which can make weight gain easier. The most important thing a woman can do during perimenopause is optimize her health by:
- eating a clean, whole foods diet, with lots of dark leafy green vegetables and healthy sources of protein and fat
- exercising
- staying well-hydrated
- maximizing sleep before midnight and never sacrificing a good nights rest to get something else done
- managing stress
“In their 40s and 50s, many women are so busy taking care of their families and their career that they eat fast food and skip exercise. They often will treat their mood issues with sugar filled products and unused sugar gets turned into fat. Women need to remember that they come first and in order to lead healthy productive lives, they must pay attention and begin to treat their body like the valuable precious resource it is,” says Dr. Kelly-Jones.
So, it’s not all in your head. Apparently, it’s all in your hormones. I highly recommend you not suffer and struggle in silence. Talk to your doctor and ask to have your hormone levels checked along with your thyroid, etc. There are steps you can take to get them into balance if they’re significantly off.
Make no mistake. #thestruggleisreal. You are going to have to be careful about what you eat, when you eat it and what you do for exercise if you want to avoid weight gain in your late 40s and 50s. Stay tuned for our tips on maintaining a fit body and healthy weight over 40, and cheer up. It can definitely be done!
