Weight loss in midlife - not as black and white as we were led to believe.

In today's world, social media is flooded with information about health and well-being, particularly concerning menopause. It’s fantastic that so much knowledge is now accessible, transforming what was once a whispered topic into an open discussion. Yet, the abundance of information can also feel confusing and overwhelming, making it challenging to know which sources to trust.

As a personal trainer, I often receive requests from women focusing on weight loss, especially regarding fat accumulation around the midsection, commonly known as belly fat. Therefore, I’d like to outline several reasons why this issue becomes more prominent in midlife.

Hormonal shifts

Hormonal shifts, particularly the decline in estrogen levels, significantly affect how fat is stored and metabolised. During the reproductive years, estrogen helps regulate body fat distribution, often favouring hips and thighs.   However, as estrogen levels drop during menopause, fat distribution shifts toward the abdomen and increases visceral fat, the deeper fat stored around the abdominal organs.

Visceral fat is particularly concerning because it’s linked to a higher risk of cardiovascular disease, type 2 diabetes, and metabolic syndrome.

Stress and overwhelm of midlife.

Cortisol encourages fat storage primarily because it plays a crucial role in our body's stress response. When cortisol levels rise in response to stress, a series of physiological changes triggers fat accumulation, particularly in the abdominal area. 

• Energy Storage - Cortisol prepares the body for potential threats by promoting energy storage to ensure enough fuel is available during stressful situations. It increases appetite and cravings for high-calorie foods, leading to overeating.

• Insulin Resistance - Elevated cortisol levels can cause insulin resistance, which means the body’s cells become less responsive to insulin. This can lead to higher blood sugar levels and, over time, encourage the storage of fat in the body, particularly visceral fat around the organs.

• Fat Distribution - Cortisol can influence where the body stores fat, favouring abdominal fat deposition. This type of fat is metabolically active and produces hormones that can further exacerbate weight gain and health risks.

Together, these factors create a cycle that makes weight loss more difficult during prolonged stress. 

Lifestyle factors

In addition to hormonal changes, lifestyle factors play a significant role in midlife weight gain. Many women become less active due to the demands of work, caregiving, or simply the fatigue brought on by menopausal symptoms.  

Loss of muscle

As women reach midlife, typically in their late thirties to early forties, they begin to lose muscle mass at a rate of 3% to 8% per decade. This gradual decline in muscle affects physical strength and profoundly impacts metabolism. Muscle tissue requires more energy to maintain than fat tissue, so as muscle mass decreases, the body's metabolic rate slows down. This means that even if dietary habits remain unchanged, women may find weight loss more difficult due to burning fewer calories at rest.

Loss of muscle can also influence bone health, increasing the risk of osteoporosis. This is a serious concern for women in midlife, as lower estrogen levels during this period can further contribute to bone density loss. 

The residue of Yo-Yo dieting

Yo-yo dieting, with its weight loss and gain cycles, can severely affect a woman's metabolism, particularly by midlife. These fluctuations can lead to a slowdown in metabolic rate due to constant caloric deprivation and overeating, causing a decrease in lean muscle mass, which is vital for a healthy metabolism. Over time, this stress can disrupt hormonal balance, making weight regulation even more difficult, particularly as we age and transition through peri-menopause to our post-menopausal years.

Broken sleep

Changes in sleep patterns, such as insomnia or disrupted sleep due to night sweats, can also affect weight. Poor sleep is associated with increased hunger hormones and cravings for high-calorie foods, further complicating weight management.

So, it is not as simple as counting calories in and calories out. When we address weight loss, we are looking for a long-term strategy, not a quick fix.