After turning 40, it’s quite common to experience weight gain due to a slowing metabolism. This means you burn fewer calories and store more fat, particularly around the hips, buttocks, and abdomen. On average, you may gain up to 5 kilograms, which can be difficult to shed (1). If you’re looking to increase metabolism and combat this effect, this article is for you. 

How does menopause affect metabolism? 

The body’s ability to burn calories is referred to as metabolism. The hormonal shifts during perimenopause, particularly the reduction in oestrogen, encourage fat accumulation and lead to a loss of muscle mass. These changes, in turn, further slow down your metabolism (2). 

A sluggish metabolism makes it harder to lose weight, especially around the midsection. As a result, the risk of cardiovascular disease increases due to fat build-up (3). Additionally, during this stage, both the quality of your sleep and the functioning of your gastrointestinal tract may be impacted (2,4). 

Strategies to increase metabolism 

There’s no magic solution for losing weight or reversing the effects of a slow metabolism. However, some strategies can help mitigate the issues. Here are five of the most effective. 

1. Make sure to exercise 

Physical activity, including both aerobic exercise and strength training, helps build muscle and maintain a healthy weight. By increasing muscle mass, the body becomes more efficient at burning calories. In addition, regular exercise can help alleviate several menopausal symptoms, such as hot flushes, insomnia, and tingling in the hands (2,5). 

To reap the benefits of physical activity, aim for at least 200 minutes of moderate aerobic activity per week. Alternatively, you could do 75 minutes of vigorous aerobic activity, like jogging. Strength training should be incorporated at least twice a week (2). 

If your goal is to lose weight, but you struggle to stick to routines, try incorporating movement into your everyday life. Consider activities you enjoy, such as gardening, yoga, or other active hobbies (2). 

2. Stay on your feet to increase metabolism 

The concept is simple: keep your body moving as much as possible. Standing burns more calories than sitting (3). It’s not about standing all day, but rather moving regularly and maintaining good posture. For instance (3): 

• Walk instead of driving. 

• Take the stairs instead of the lift. 

• Visit a friend or family member rather than texting. 

• If your job requires sitting all day, consider a standing desk and take regular breaks to move around. Active breaks are also a brilliant way to keep yourself moving in the office. 

3. Maintain a balanced diet to increase your metabolism 

To lose weight and increase metabolism, we recommend the following dietary tips (4). 

• Eat food to give you energy and are rich in nutrients, but low in calories. 

• Ensure your plate is filled with fruits and vegetables of various colours. 

• Include whole grains and lean sources of protein. 

• Don’t forget to take probiotics and prebiotics. 

• Opt for products rich in omega 3 6 9 fats. 

Consult your doctor to see if a mediterranean diet would be suitable for you. It is often recommended for this stage, as it lowers the risk of heart disease and aids in weight loss (4). 

Keep in mind that spicy foods can also help to increase metabolism. However, avoid overindulging if you have a history of gastritis or chronic constipation (6). 

4. Make rest your priority 

Getting enough sleep is essential for maintaining good health and managing your weight. Insufficient sleep can lead to a loss of appetite and increased fat accumulation (7). 

5. Manage stress 

There is a direct link between weight gain and stress, owing to elevated cortisol levels. To counteract this effect, we recommend the following (3): 

• Go for a walk in green spaces. 

• Try meditation. 

• Consider learning a calming activity, such as embroidery. 

Every day requires perseverance to increase metabolism 

At any stage of life, maintaining a healthy body enables us to face any challenge. However, during menopause, it can be particularly challenging to cope with the changes. Nevertheless, it's easier if you exercise, eat a balanced diet, get enough sleep, and manage stress. 

The key to permanently increasing your metabolism is to adopt these long-term healthy habits. Incorporate them into your daily routine and your diet. In other words, make these changes part of your lifestyle. This will help you enjoy steady, stable energy and lessen the effects of a slow metabolism due to perimenopause (4). 

Bibliographic references 

1. Bartosch J. Why am I gaining weight so fast during menopause? And will hormone therapy help? [Internet]. The University of Chicago Medicine; 2023 Apr 24 [cited 2024 Aug 26]. Available from: https://www.uchicagomedicine.org/forefront/womens-health-articles/2023/april/menopause-weight-gain-hormone-therapy 
2. Mayo Clinic Staff. The reality of weight gain during menopause [Internet]. Mayo Clinic. 2023 Jul 08 [cited 2024 Aug 26]. Available from: https://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/menopause-weight-gain/art-20046058 
3. Garrard C. 12 Ways to Beat Menopausal Belly Fat [Internet]. Everyday Health. 2022 Oct 11 [cited 2024 Aug 26]. Available from: https://www.everydayhealth.com/menopause-pictures/ways-to-beat-menopausal-belly-fat.aspx 
4. Johnson S. Best ways to lose weight during menopause [Internet]. Medical News Today; 2019 Jun 5 [cited 2024 Aug 26]. Available from: https://www.medicalnewstoday.com/articles/325386 
5. National Health System. Things you can do. Menopause [Internet]. NHS. 2022 May 17 [cited 2024 Aug 26]. Available from: https://www.nhs.uk/conditions/menopause/things-you-can-do/ 
6. Mitchell K. Health Benefits of Chili, Chili Peppers, and Chili Powder [Internet]. WebMD. 2024 Mar 8 [cited 2024 Aug 26]. Available from: https://www.webmd.com/diet/health-benefits-chili-peppers 
7. NHS Cambridge University Hospitals. Menopause: A healthy lifestyle guide. NHS. 2024 Jul 16 [cited 2024 Aug 26]. Available from: https://www.cuh.nhs.uk/patient-information/menopause-a-healthy-lifestyle-guide/