Clothes fit much more tightly, the bathroom scale shows a higher number, and belly fat is much more resistant to weight-loss efforts than it used to be – even though nothing has changed in terms of diet and exercise. It’s therefore no wonder that weight gain during menopause is one of the changes that troubles many women the most.
Yet what feels like a battle against one’s own body has a clear biological basis: the hormonal changes during menopause affect numerous bodily functions, including metabolism, fat distribution and feelings of hunger. That’s why it’s important to understand the connections – that way, you can take targeted steps to counteract them and support your body during this special phase.
In this article, you will find out
- why weight gain during menopause is such a common topic,
- which hormones play a role in this and
- what you can actually do to boost your metabolism.
Why does weight gain occur during menopause?
Weight gain during menopause is the result of various hormonal changes and is primarily triggered by one hormonal factor: declining estrogen levels. The hormone estrogen plays a central role in the female body that extends far beyond the menstrual cycle. When hormone levels are balanced, estrogen influences, for example, how efficiently the body burns energy from food and how fat tissue is distributed throughout the body.
As estrogen levels drop during menopause, these processes undergo fundamental changes. Metabolism gradually slows down, so that the body burns less energy even at rest. Fat increasingly accumulates in the abdominal area, and muscle mass is gradually lost, which further reduces the basal metabolic rate.
At the same time, the effects of insulin and cortisol – the hormones most important for blood sugar – also change, which further influences metabolism and fat distribution.
As a result, many women gain weight – even though their daily routines remain unchanged. And that is why a new approach is needed during menopause to support weight management and well-being in the long term.
Hormonal Weight Gain: Which Hormones Play a Role?
Although estrogen is the main cause of weight gain during menopause, two other hormones also play a key role: insulin and cortisol.
Declining estrogen levels directly affect the cells’ insulin sensitivity. As a result, blood sugar levels fluctuate more widely, food cravings occur more frequently, and fat – especially in the abdominal area – is stored more easily and is harder to break down. At the same time, persistently elevated cortisol levels promote the accumulation of visceral abdominal fat and can make it harder to lose fat. Since many women become more sensitive to stress during menopause, this effect can be exacerbated.
This is exactly where the Menopause Package with three complementary products comes in:
- Pro Meno Balance provides fenugreek extract (FenuSMART®), saffron extract (affron®), ashwagandha extract (KSM-66®) and vitamin B6, which contributes to the regulation of hormonal activity and to normal psychological function.
- Pro Osteo contains important nutrients such as olive leaf extract, milk protein hydrolysate (OSTEUM™) and vitamins D3 and K2, which contribute to the maintenance of normal bones.
- Pro Omega Ultra provides high-quality omega-3 fatty acids with a particularly high concentration of the essential omega-3 fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), plus the omega-7 fatty acid (cis-palmitoleic acid).
Menopause & Belly Fat – Why Does Fat Accumulate Around the Belly?
The fact that fat accumulates more in the abdominal area during menopause is also a result of declining estrogen levels. This hormone plays an important role in the distribution of fat throughout the body. As estrogen levels decrease, fat storage shifts increasingly from the hips and thighs to the abdominal area. A distinction is made between two types of abdominal fat:
- subcutaneous fat, which lies directly beneath the skin
- visceral fat, which accumulates deep within the abdominal cavity around the organs
During menopause, the proportion of visceral fat – which is particularly metabolically active – increases. It produces signalling molecules that can promote inflammatory processes and impair insulin sensitivity. This makes it relevant not only from an aesthetic perspective but also from a health perspective. The key to getting rid of this particularly stubborn belly fat is metabolism. The more active it is, the better the body can access and break down this fat over the long term.
Boosting Your Metabolism During Menopause: What Helps?
You may have already noticed: boosting your metabolism during menopause requires a different approach than in the years leading up to this stage of life. Three areas in particular play a key role here:
- Exercise and muscle building: More muscle mass means a higher basal metabolic rate. Since both basal metabolic rate and muscle mass naturally decline during menopause, strength training is particularly valuable. Combined with moderate endurance training, this creates an effective foundation that specifically boosts carbohydrate and protein metabolism as well as fat burning.
- Sleep and recovery: During sleep, the body regulates important hormones such as cortisol, insulin and leptin. If you don’t get enough sleep or sleep poorly, this balance is disrupted, which negatively affects your appetite, fat burning and energy levels.
- Stress reduction: Chronic stress raises cortisol levels, which inhibits fat burning and promotes the accumulation of belly fat. Therefore, regular relaxation breaks, exercise and intentional rest during menopause are key components of healthy weight management.
Eating Right During Menopause: What’s the Best Diet?
During menopause, diet is a key factor in supporting weight loss. The following are particularly important:
- Blood sugar-friendly meals: Estrogen promotes the uptake of glucose from the blood into tissue cells. However, when estrogen levels drop, insulin sensitivity also decreases. The metabolism becomes more sensitive to carbohydrates and, consequently, to blood sugar fluctuations. Protein, healthy fats and complex carbohydrates help reduce blood sugar fluctuations and keep you feeling full longer.
- Dietary fibre and gut health: Dietary fibre – such as that found in vegetables, legumes and whole grains – stabilises blood sugar levels and promotes a healthy gut flora. A well-functioning microbiome, in turn, supports nutrient absorption and influences how efficiently the metabolism works.
If you want to support your metabolism even more effectively during menopause, the Weight Loss Package is a helpful addition. It combines Pro Metabol Aktiv for healthy fat and energy metabolism, Pro Blutzucker Balance for stable blood sugar levels and Pro Präbioma to strengthen the gut flora – three areas that play a crucial role in weight loss during menopause.
Conclusion: Stay Fit Through Menopause with the Right Tips
Menopause changes the way the body handles fat, energy and hormones, and many women feel these changes quite distinctly. But with the right understanding and the appropriate steps, these changes aren’t a dead end – they’re a starting point for a new approach, tailored to your body’s changing needs.
A blood sugar-friendly diet (with fibre from whole grains, fruit and vegetables; protein from sources such as low-fat dairy products; and healthy fats like flaxseed oil, nuts and seeds), targeted exercise focused on muscle building and endurance, good sleep and stress reduction form the foundation. In addition, the Menopause Package and the Weight Loss Package can help to specifically support hormonal balance, metabolism and gut health – the foundation for healthy and sustainable weight management during menopause.
This turns a challenge into an opportunity to get to know your own body anew and to be more mindful of its needs.
Sources
- Shamshad Begum S et al. A novel extract of fenugreek husk (FenuSmart™) alleviates postmenopausal symptoms and helps to establish the hormonal balance. Phytotherapy Research, 2016. https://pubmed.ncbi.nlm.nih.gov/27406028/
- Kell G et al. affron® a novel saffron extract improves mood in healthy adults. Complementary Therapies in Medicine, 2017. https://pubmed.ncbi.nlm.nih.gov/28735826/
- Mozaffarian D, Wu JH. Omega-3 fatty acids and cardiovascular disease. Journal of the American College of Cardiology, 2011. https://pubmed.ncbi.nlm.nih.gov/22051327/
