So Saturday morning I slip on my favorite jeans and cami when what upon my eyes does appear but a little muffin top appearing above the waistband of my pants. WTF? I have a solid base of 20+ miles per week. How is weight gain possible? I haven’t changed my diet (OK there was that recent incident with the thigh sized burrito at my favorite Mexican place), and in general eat pretty low on the food chain. I don’t get it. Ah, but I am of that age- a little past the middle. So is weight gain inevitable for peri-menopausal or menopausal women runners?
According to sports nutrition expert Nancy Clark, the average weight gain of women between the ages of 42 – 52 is 4.6 pounds – but that gain occurs in women regardless of their menopause status.
So, what does Clark say causes this pound packing? I’ll paraphrase:
Coincidence: Menopause occurs during a time of life when women may become less active. A less active lifestyle not only reduces your calorie needs, but also results in a decline in muscle mass. Because muscle drives your metabolic rate, less muscle means a slower metabolism and fewer calories burned.
I don’t fit into this one. Iam in better physical shape and running more miles than I ever have. Uncheck.
Sleep Abnormalities: Sleep patterns commonly change in mid-life. Add to that sleep-disrupting night sweats and a husband who snores, and many women end up feeling exhausted most of the time. Sleep deprivation is associated with weight gain. When you are sleep deprived, your appetite grows. The hormone that curbs your appetite(leptin) is reduced and the hormone that increases your appetite (grehlin) becomes more active.
OK, I do get the sweats, but Steve has always snored. Uncheck.
Career: Menopause coincides with career success,including business meals at nice restaurants, extra wine, plush vacations and cruises. Read: more calories and less exercise.
Ahahahaha! My business meals these days consist of a can of tuna standing up at the kitchen counter. I don’t drink and the thought of being stuck on a ship with thousands of people I don’t know makes me nauseous. Uncheck.
Sheer Gluttony: By mid-life, most women are tired of dieting and depriving themselves of tempting foods; they may have been dieting since puberty! The "No, thank you" that prevailed at previous birthday parties now becomes "Yes, please."
I don’t attend birthday parties. They depress me. Uncheck.
This isn’t helping. I rarely weigh myself and I’ve never been a dieter. Since my early thirties Ihave relied on a healthy, active lifestyle to stay slim and I know that I run and feel better with about 108 pounds on my small frame. I keep searching for answers.
Finally, I find some logic– and it comes, from all places, the Weight Watchers Research Department. It’s not that the weight gain is associated with menopause, but with middle age in general. It IS coincidence. Here’s what they have to say:
“Research has shown that the weight gained in women of menopausal age is more related to the aging process than to the hormonal changes that occur with menopause. As women age, they experience a gradual decrease in muscle mass (which burns more calories) and an increase in body fat (which burns fewer calories), resulting in a gradual reduction in metabolism. Consequently, the number of calories needed to maintain body weight is reduced….
“Negative thought patterns and moods that are common during the menopausal years may also contribute to weight gain. A study from the University of Pennsylvania School of Medicine found that middle-aged women who reported high levels of depressive symptoms and anxiety, were more likely to experience greater amounts of weight gain…
“Because weight gain is mostly related to the aging process, not changing hormone levels, hormone replacement therapy (HRT) does not appear to have an effect on weight changes during menopause. Most studies have shown no significant differences in weight gain among those women receiving HRT and those receiving a placebo….
“Increasing physical activity may be an especially effective strategy during this time of life. Studies suggest that menopausal women who are physically active are more successful at preventing weight gain, excess abdominal fat, and preserving muscle mass compared to their pre-menopausal counterparts.”
I apologize to Nancy Clark for dissing her so quickly. Her advice is for middle-aged women to do more weight lifting and strength training to help build muscle mass and resist this natural decline as we age.
It also sounds like we actually have to re-look at our diets as our needs are changing. Clark says, “If you have gained undesired fat, do not diet. If you have been dieting for 35 to 40 years of your adult life, you should have learned by now that dieting does not work. Rather you need to learn how to eat healthfully. This means, fuel your body with enough breakfast, lunch, and afternoon snack to curb your appetite (and energize your exercise program). Then, eat a lighter dinner. Think small calorie deficit. That is, consuming 100 fewer calories after dinner (theoretically) translates into losing ten pounds of fat per year.”
Running is good for us for so many reasons. It’s good for the heart, good for the head, good for our moods and good for our bodies. Those of us who have been running for years and are now solidly in middle age instinctively know that all the workouts we’ve done allow us to pass through menopause and the natural process of aging more smoothly than our more sedentary sisters.
If you’re in your 20s or 30s now, keep in mind that everything that you’re doing to stay fit and healthy will bear so much fruit in 20 years. And if you’re thinking about starting to run, like wearing sunscreen, it’s an investment in your future well-being.
In the end, I think I should regard my little muffin top as Nancy Clark puts it, “simply more of me to love.” Now, if only running could do something about these parentheses on my face. ;-)
