Exercise can actually increase your energy. Just three hours of exercise weekly can improve the health of menopausal women.35,36,37,38,39 You may be able to add aerobic exercise into your everyday life without even noticing it! Take a walk during lunch with your colleagues. Go for a bike ride with your family after dinner. Put some music on while cleaning the house and add some dance moves. Jump on an elliptical trainer or treadmill instead of sitting while watching your favorite show.
Your muscles are important for bone density, strength, and overall health. However, your body starts to lose muscle as you age. Building muscle can increase your metabolism and help you burn more calories at rest. Muscle also takes up less space than fat, so you can feel leaner and toned as you increase your muscle mass. Good options to increase your muscle mass include light weightlifting, body weight exercises, and Pilates.
As we age, we tend to become more insulin resistant which can put us at risk for type 2 diabetes. When you eat foods that break down into sugar, the pancreas pumps out insulin to escort the sugar out of your blood. People with Insulin resistance don’t use insulin effectively so that cells have trouble absorbing sugar which causes a buildup of sugar and insulin in the blood. Researchers still aren’t 100% in agreement as to why, but at the end of the day, people with insulin resistance gain weight, particularly around the middle. And some research shows that lack of estrogen may cause insulin resistance.
Hormone imbalance can also wreak havoc on your weight. Keep in mind that perimenopause and other hormone changes can start when you are in your 40s. Estrogen dominance will definitely interrupt weight loss but so will the imbalance of cortisol, leptin and insulin. We have a great article that covers, in great detail, how these hormones affect your body. Check out Balance These 4 Hormones If You Want To Lose Weight for more information!
As you reach mid-life, the pressures pile up. Just think of the typical stressors, like caring for kids and aging parents, facing financial burdens and dealing with the demands of a job. When you’re experiencing stress, your body responds by releasing the hormone cortisol. If your stress diminishes, your hormone levels return to normal, but if you’re experiencing ongoing stress from “adulting,” cortisol levels will remain high. This can set off a series of biological events that may lead to an increased appetite with more cravings and a propensity to store fat in your belly.
If you are taking the appropriate measures (e.g., eating enough of a calorie deficit for your age and body composition, stressing less, and working on strength training) and still not losing weight, and you also have other symptoms of hypothyroidism (such as constipation, fatigue, dry hair and nails), then it may be worth considering getting your thyroid levels checked," advises Dr. Peterson.
One of the main culprits for weight gain is, of course, our hormones, which start to change right around the mid-30s and into the 40s. This change in hormones, less estrogen for women and less testosterone for men, cause the fat in our bodies fat to shift to the middle of the body while abandoning other areas of the body you could care less about. That's one reason you may get a little fluffier around the middle while other parts of you actually get smaller.