What can I do about my fluctuating weight gain?  I exercise regularly - 3-days a week.  Are my hormones out of whack?

Answer:

You’re not alone. Many women complain about gaining between 10 and 20-pounds during the perimenopausal years. It would make sense that hormones are to blame; however health care professionals aren’t quick to draw a direct link between weight gain and menopause. Instead they point to other reasons that may lead to the weight gain you’re experiencing.

Many physicians link weight gain to slower metabolism due to age; rather than to menopause. As the body ages - especially if we’re not active in our younger years - our metabolism will naturally slow down. Eventually you’re left with a body that doesn’t burn the same amount of calories that it once did. Therefore, you’re suddenly expected to burn more calories through exercise, or take in less through calorie restriction in order for your body to maintain its current weight.

Another factor that’s blamed for weight gain is thyroid function. The thyroid is directly linked to the speed of your metabolism. For example, a lower functioning thyroid directly translates to a slower metabolism. Again, according to this scenario the body would have to burn more calories or take in fewer calories to maintain the same weight. If you suspect your thyroid might be “out of whack,” talk to your physician about a thyroid assessment.

The final theory does inadvertently have to do with menopause – or rather estrogen production. This theory indicates that weight gain is the body’s way of making up for the lack of estrogen produced by the ovaries. As estrogen production slows, the body develops more fat tissue and excess fat cells are able to convert other hormones into estrogen to make up for the lack of estrogen production.

Think of this as the body’s defense mechanism – sure you gain some weight, but the weight gain will ultimately lessen the effects of depleting estrogen on your body.  This may actually be beneficial for menopausal women who are extremely thin.

It sounds like you’re already taking the first step to losing the excess weight you’ve gained by incorporating exercise into your lifestyle. One option might be to intensify your workouts by working out 4 times per week instead of 3. You could also incorporate weight training into your workouts, as its known to speed up your metabolism and burn fat 3 times more effectively than cardio training alone.

If you don’t have time for more exercise you can tackle the weight gain from the caloric side by reducing the number of calories you eat. Start with small changes - eat whole grains instead of white breads and cereals. Switch to low fat dairy and cut out sugar, sodas and fatty processed foods. The key to losing weight is to expend more calories then you take in.  

For further guidance visit a registered dietician or certified nutritionist for an assessment of your diet and to draw up a customized meal plan that will help you lose weight and speed up your metabolism.