As women age, their hormone levels change. Oestrogen levels (the hormone responsible for the development and regulation of the female reproductive system) begins to drop. This impacts visceral fat (tummy fat) production with levels rising from 5-8% to 10-15% of your total body weight.¹

Lower oestrogen levels also cause a slowing of your metabolism and a reduction in your muscle mass.^1,2

Hormone changes can also lead to more prominent abdominal fat. This can lead to health complications, such as type 2 diabetes, high blood pressure and heart disease, especially if you are considered to be obese (BMI over 30).³

It is not just biological factors that can impact on your weight. Family commitments, genetics, stress, lack of sleep, and work can all have an influence. You may have a sedentary job or don’t have time to think about healthy meals. No matter what the reason, there are ways to overcome weight gain.

Exercise

Adding more exercise into your routine can help in managing your weight. Aim for 150 minutes a week. You don’t have to have a complicated programme, you can start by focusing on building your muscle tone through simple movements.

Making a cup of tea? Do 10 squats while waiting for the kettle to boil. Going to the supermarket? Park in the furthest spot to encourage you to walk more. All activity counts towards weight loss.

Resistance training can also help in building muscle mass. It can help you burn more calories at rest. This is because it causes small muscle tears which require a lot of energy to repair.⁴

You should aim to strength train 2 to 3 times a week to help maintain bone and muscle health.⁵

Food choices

Eating nutritionally balanced meals, can help ensure that you have the vitamins and minerals you need to support normal body functions. It can also help you get the energy you need to carry out other lifestyle changes like exercise.

You need to reduce your calorie intake by 200 calories a day to compensate for your slower metabolism, otherwise, you may find you start putting on weight.

If you don’t know where to start, there are a few ways you can improve the quality of your diet. You can try:

• Eating more food rich in vitamin D. Oily fish such as salmon or mackerel help with your vitamin D levels, to help maintain your bone health. Vitamin D supplements are also recommended. You should have 10mcg per day.
• Iodine rich foods such as seafood, eggs and dairy. You should aim to have 140mcgs a day which should be achievable if you are eating a balanced diet. This will help maintain your thyroid function which helps regulate your weight.
• Calcium-rich foods such as dark leafy greens, beans and almonds. Aim to have 2 to 3 servings of calcium a day for good bone health.^1,6,7

Eating protein rich foods helps you feel fuller for longer and can also boost your iron and omega-3 consumption. Protein should make up approximately one quarter of your plate at mealtimes.¹

These food types contribute to a healthy endocrine system. This is the network of organs and glands that your body uses to control hormone levels.⁶

Sleep

Sleep influences the release of hormones called ghrelin and leptin. They contribute towards your feelings of hunger and fullness.

So, when your sleep quality is poor, you might feel like eating more.

To make sure you’re getting enough sleep, try to find ways to relax before bed. Switch off from technology at least an hour before bed, dim the lights and unwind. Maintain a strict bedtime to help your body adjust to a more regular pattern of behaviour.

If you’re still struggling to sleep, try to enjoy the feeling of relaxation. Meditation and other relaxation techniques can help you feel calmer.⁸

If self-help measures have not been effective at reducing your weight, medicated weight loss treatments could help you reach your goals.

Injectables, such as Wegovy and Mounjaro are available for anyone who has a BMI over 30 looking to lose weight. They are weekly injections you can do at home that help suppress your appetite and make you feel fuller quicker.

If you don’t like the sound of an injection, there are tablets you can take too. Orlistat helps absorb dietary fat from the food you eat. You take one three times a day. The absorbed fat is then excreted in your bowel movements.

Medicated weight loss isn’t suitable for everyone, but your GP or local pharmacist will be able to help you with figuring out what is right for you.

You may also be able to have hormone replacement therapy (HRT). HRT can help you balance your hormones which will indirectly help you to manage your weight. If you are interested in HRT, speak to your GP. They will be able to explain your options and whether it is suitable for your needs. They may also be able to advise you on any other supplements you may be able to take that will have a positive impact on your symptoms.