Menopause and Weight Loss

Many women associate menopause or the use of hormone replacement therapy with weight gain. But what are the facts? And what can you do about it?

In both women and men, there is an increase in Body Mass Index (BMI) with age, with the peak BMI occurring between 50 and 59 years of age (1). Many women claim that this weight gain is caused by menopause, however research doesn't support these claims. Women gain total body weight at a linear rate from age 35 - 65, a trend that is not related to loss of ovarian hormones or their subsequent replacement (2).

Menopause results in body composition changes that could indirectly lead to weight gain. During the menopausal years there is a shift in the distribution of fat from the traditional hourglass figure of the younger woman to a more central deposition in the abdomen.

These changes in fat distribution are independently associated with an increased risk of developing hypertension, abnormal lipid profiles, Type II Diabetes and cardiovascular disease (3). In addition to the change in the distribution of body fat, there is more body fat and less muscle mass. This may decrease resting metabolic rate, which in turn results in weight gain (4).

What's the best advice for women dealing with weight gain in their menopausal years?

Exercise. Try walking at a moderate intensity for at least 30 minutes a day (in 10 - 30 minute bouts) and partake in bi-weekly resistance training sessions. This prescription is supported by a study that demonstrated numerous health benefits for exercise in menopausal women, including loss of abdominal fat and overall body fat (5).

References:
1. Kuczmarski RJ, Flegal KM, Campbell SM, Johnson CL. 1994, 'Increasing prevalence of overweight among US adults, A National Health and Nutrition Examination Survey 1960-1991' Journal of the Americal Medical Association, 272:205-11

2. Davies KM, Heaney RP, Recker RR, Barger-Lux MJ and Lappe JM. 2001, 'Hormones, Weight Change and Menopause' International Journal of Obesity, 25:874-879

3. Sturdee D, MacLennan A. 2007, 'The weight problem', Climacteric, 10:2

4. Smith K. 2005, 'Exercise Can Help Control Body Changes During Menopause', Healthcare, Food and Nutrition, 22(10)10-11

5. Asikainen T, Kukkonen-Harjula K, Miilunpalo S. 2004, 'Exercise for Health for Early Postmenopausal Women', Sports Medicine, 34:753-778

Alcohol and Weight Loss

Lots of people often asked if drinking alcohol can hinder weight loss. Here's our answer:

To lose weight, you will probably need to moderate your alcohol consumption. We don't want to demonise alcohol (or any other food or drink) - we're strong believers in the saying "all things in moderation" and you still need to go out and enjoy yourself when you are losing weight. But it's important that you appreciate that drinking alcohol will hinder your weight loss efforts.

Alcohol is High in Calories

Alcohol contains 70 calories per serve. To put this into perspective, the following meals contain the same number of calories as three standard drinks:

- 100g lean pork/steak/chicken breast + 2 cups of salad

- 1 x 95g can tuna (98% fat free) + 4 Vita Wheat crackers

- 1 Weight Watchers Beef Burgundy frozen meal + 2 cups of vegetables

These meals provide important nutrients, vitamins and minerals, which can't be said for alcohol: alcohol calories are 'empty calories', or energy without any substantial vitamins or minerals. Additionally, alcohol may directly promote fat storage by slowing fat and carbohydrate digestion and increasing appetite (1). 

If you were on a 1500 Calorie a day meal plan during weight loss and chose to consume 500 of these calories from alcohol (approximately 4 x 375mL cans of regular beer), you would need to provide all your essential nutrients from the remaining 1000 Calories. This may be difficult; and it's possible that nutritional deficiencies may occur over time.

And if you consumed 1500 Calories of food per day plus 500 Calories of alcohol per week (approximately 4 x 375mL cans of regular beer), you might gain 5kg of weight per year!

Can Alcohol be Beneficial to My Health?

The risks of consuming alcohol far outweigh any possible benefits. There are health benefits from drinking alcohol, but these can be obtained by drinking as little as half a standard drink per day (2).

How much Alcohol is Safe to Consume?

The Australian Alcohol Guidelines have recently been updated (3) and consist of four recommendations:

1. For healthy men and women, drinking no more than two standard drinks on any day reduces the lifetime risk of harm from alcohol-related disease or injury (note that it is no longer considered safe for men to drink four standard drinks per day).
2. For healthy men and women, drinking no more than four standard drinks on a single occasion reduces the risk of alcohol-related injury arising from that occasion.
3. For children and young people under 18 years of age, not drinking alcohol is the safest option. 4. For women who are breastfeeding, pregnant or planning a pregnancy; not drinking is the safest option.

What is a Standard Drink?

See the image to the right. Note that there is no standard glass size used in Australia: you will often be served more than one standard drink.

How can I Reduce My Alcohol Intake?

Try the following practical tips for reducing your alcohol intake:

- Eat before you drink alcohol: food fills you up, slowing your drinking pace and possibly slowing your absorption of alcohol

- Drink water or a diet soft drink before drinking any alcohol and avoid salty foods while you are consuming alcohol

- Sip alcohol slowly and put your glass down between sips

- Intersperse your alcoholic drinks with non alcoholic drinks such as water or diet soft drinks

- Dilute wine with ice, water, juice or natural mineral water; dilute beer with diet lemonade or soda water and mix spirits with diet soft drinks or soda water

- Choose light beer over full strength

- Don't let other people 'top up' your glass: be more assertive and do not to let peer pressure make you drink more than you want to

- Avoid 'shouts' or get a glass of water when it's your turn to buy a round

- Volunteer to be the designated driver to avoid peer pressure to drink.

So go easy on the alcohol when you are trying to lose weight and you'll reap the rewards.

References:
1.National Health and Medical Research Council (2003), Dietary Guidelines for Australian Adults Commonwealth of Australia

2.Lewis S, Campbell S, Proudfoot E et al (2008) Alcohol as a Cause of Cancer, Cancer Institute NSW, Sydney

3.National Health and Medical Research Council (2009) 'Australian guidelines to reduce health risks from drinking alcohol' Commonwealth of Australia