Is it possible to lose weight during menopause

Despite all the efforts – diet and fitness – those extra pounds don’t go away. To lose excess and regain harmony, it is first of all important to find out the true causes of the problem.

Myth number 1. The cause of excess weight during menopause is a decrease in the production of estrogen


With age, the amount of estrogen in a woman’s body decreases, which often leads to difficulties in maintaining weight. The condition of the skin also worsens – it becomes less elastic, loses its tone. Along with this, there is a redistribution of adipose tissue according to the abdominal type – a fat “pillow” appears in the abdomen. If the weight increases rapidly, then this can provoke the development of the menopausal metabolic syndrome. It is characterized by abdominal obesity, the development of insulin resistance due to estrogen deficiency, as well as dyslipoproteinemia – a change in the composition of blood lipoproteins (HDL and LDL).To identify and confirm a significant decrease in estrogen characteristic of menopause, it is recommended to perform studies:

Myth number 2. Weight gain is associated with thyroid disorders

Actually: YES

Weight gain is often caused by a decrease in thyroid function, which regulates basal metabolism. Thyroid hormones stimulate an increase in carbohydrate utilization, and protein metabolism, and increase the breakdown of fats, thereby helping to maintain slimness and maintain a normal weight. With a lack of these hormones (hypothyroidism), metabolism slows down, and fats are not broken down as efficiently.

The reason for this condition may be a lack of iodine in the body, the assimilation of which depends, in turn, on the level of TSH, a thyroid-stimulating hormone. TSH, through the activation of its receptor, stimulates the flow of iodine into the thyrocyte (epithelial cells in the thyroid gland), the formation of iodothyronine, and the cleavage of thyroglobulin with the release of thyroid hormones.

With hypofunction of the thyroid gland, the flow of iodine into the thyrocyte and the breakdown of thyroglobulin increase, with hyperfunction, the flow of iodine and the breakdown of thyroglobulin are inhibited.

With a decrease in the intake of iodine in the body, TSH activates receptors, while the level of TSH does not increase, but the gland itself increases in size (hypertrophy, endemic goiter). With iodine deficiency, receptor sensitivity decreases and the level of TSH and thyroid hormones (free T4) increases.For screening and prevention of thyroid diseases, it is recommended to undergo a comprehensive examination and donate blood for analysis according to the following indicators:

Myth number 3. Being overweight during menopause can cause fractures

Actually: YES

Estradiol in women is a real “protector” of bone tissue, it does not allow the parathyroid hormone to “take” calcium from the bone. Bone loss mostly affects postmenopausal women – one in three suffers from osteoporosis. In addition to hormonal disorders, the cause of this disease can be a hereditary predisposition to fractures, insufficient calcium intake and vitamin D deficiency, or long-term use of certain drugs (glucocorticosteroids, anticonvulsants, thyroid drugs).To confirm the diagnosis of osteoporosis, to assess the state of mineral metabolism and bone metabolism in order to select adequate pharmacotherapeutic support, a number of studies can be performed at CITILAB, including complex ones:

Myth number 4. Obesity can be a harbinger of cancer

Actually: YES

It is reliably known that such a connection exists. However, the reasons for the “start” of tumor growth are being specified. Many scientists believe that carcinogenesis in this case is triggered by trans fats.

In fact, these are polymer formations that form after repeated heating of the oil. Significant amounts of trans fats are found in commercial confectionery, convenience foods, sauces (mayonnaise, ketchup), spreads (butter substitute), quick soups, and hydrogenated butter cheeses.

Obesity is a reliable risk factor for endometrial cancer, esophageal adenocarcinoma, stomach cancer, liver, kidney, breast cancer, and ovarian cancer. In many cases, obesity is a consequence of metabolic syndrome, one of the signs of which in women is an increase in waist volume of more than 88 cm. Therefore, in order to eliminate risks, it is recommended to regularly undergo an examination for early detection of cancer.

For example, CITILAB is the official operator’s new innovative test ASPIRE Screen (service code 2500)… The study reveals the risk of oncological and inflammatory diseases, chronic intoxication, and metabolic disorders even when there are no symptoms (!). In Germany, ASPIRE Screen is required, without it, medical life insurance is not issued.

Myth number 5. Weight training can help you lose weight during menopause

Actually: YES

Against the background of the extinction of the function of the ovaries, metabolism slows down, extra pounds accumulate imperceptibly, and the place of muscle mass, which “melts”, is taken by fat deposits. Strong muscles are the foundation of longevity. Scientists have proven that strength training is especially important during menopause. They speed up metabolism and improve blood circulation and skin tone. It is enough to exercise 1-2 times a week for 45 minutes to maintain normal weight indicators. You can add lymphatic drainage massage to them once every 10-14 days: it helps to remove excess fluid, and tones, and makes the skin smooth.


It is important to remember that any physical activity carries health risks. To exclude them, CITILAB sports doctors have developed a special new complex – 99-00-802 Sport basic profile. It provides a comprehensive assessment of your fitness readiness.

How to stay toned and slim during menopause?

First of all, you should undergo a comprehensive examination at CITILAB and perform basic tests that exclude the risks of developing metabolic syndrome, oncology, thyroid disorders, and diabetes mellitus. If everything is within the normal range, reconsider your diet:

  1. Don’t cut your diet drastically. Reducing portions to a minimum size, on the contrary, leads to the fact that the body begins to store fat. Malnutrition reduces performance and leads to food breakdowns, especially in the evening.
  2. The diet should be balanced. Many women, in order to lose weight, begin to follow mono-diets – apple, rice, kefir. As a result, they limit the intake of entire food groups containing important nutrients, such as proteins. Such diets do not bring tangible results, and the kilograms quickly return.
  3. Control your stress. An increase in the level of stress hormones – adrenaline and cortisol – in the blood causes a decrease in the sensitivity of cells to insulin. As a result, excess glucose is stored in the form of body fat. To relieve stress, take a walk in the park, ride a bike, go to a bathhouse or get a massage. In short, do something nice for yourself.
  4. Eat fractionally. This will help keep your metabolic rate at an adequate level. Three meals and two snacks are the way to go.
  5. Don’t completely eliminate your favorite foods. A slice of dark chocolate, a cup of fresh strawberries with cream are permissible. Eat “forbidden” foods a little and no more than 1-2 times a week, preferably in the morning.