What to do if you gain weight (medication, age, menopause)

Weight gain is a complicated issue that affects many people, especially when they are going through different stages of life or have to overcome health hurdles.

It becomes particularly annoying and irritating when it sets in gradually, as can be the case with medication, in old age and during the menopause.

But if you get to the heart of what's causing this unwelcome visitor and find effective ways to deal with it, you can take control of your health and happiness.

This comprehensive guide highlights the myriad causes of weight gain and gives practical advice on how to tackle this challenge.

1. understanding weight gain: Causes

Weight gain occurs when the scales tip - the most common cause of weight gain is excessive energy intake from the diet, which exceeds the body's ability to burn energy, resulting in excess energy being stored as fat.

There are several factors that influence this dance, including what you eat, how much you exercise, hormonal fluctuations and the health of your metabolism.

External factors such as stress, the quality of your sleep and the habits, that you share with others play an important role in weight development. 

Understanding these complex influences is crucial to unraveling the tangled web of weight gain and developing a personal approach to dealing with it.

2. effects of medication on body weight

An important but often overlooked catalyst for weight gain is medication.

A number of medications can tip the scales by affecting the metabolism, stimulating the appetite or causing the body to retain fluid.

The appetite-stimulating effect of cortisone can be particularly pronounced. Antidepressants, especially the tricyclics, can increase the feeling of hunger, which leads to increased calorie consumption.

Some oral contraceptives can also change your weight due to hormonal fluctuations.

If you feel that your medication is causing you distress, you should talk to your doctor to find other treatment options or adjust the dosage to mitigate these effects while meeting your health needs.

3. the role of hormones in weight gain in old age and during the menopause

Hormones, the invisible puppet masters, have a major influence on body weight, which is particularly evident in midlife and during the menopause. 

Hormonal imbalances cause the so-called hormone belly.

The drop in oestrogen during the menopause not only affects reproductive health, but also changes body composition and fat distribution, often leading to an increase in abdominal fat.

In addition women often gain weight during the menopause, even though they eat the same amount and remain active.

In addition to the menopause, ageing also leads to a decrease in muscle mass and a decline in the basal metabolic rate, which is why women burn fewer calories.

4. specific medical conditions and their effects on body weight

Various diseases have a direct effect on body weight, from appetite and metabolism to water retention.

Unexplained weight gain can also be associated with Water retention due to various medical conditions. 

An underactive thyroid, for example, slows down the metabolism, which often leads to weight gain, even if food intake does not change or decreases.

Diseases such as Cushing's syndrome cause the body to release too much cortisol, leading to central obesity, which is characterized by fat deposits in the abdominal area.

Heart failure and kidney disease can also trigger water retention, which manifests itself in sudden weight gain that has nothing to do with a change in fat mass.

5 The importance of diet and exercise for weight control

Nutrition and Exercise habits are the cornerstones of weight control, especially in view of the physiological changes caused by ageing and hormonal upheavals.

But one thing is certain: Lack of sleep leads to food cravings and weight gain. 

5.1 Nutrition as the basis for a healthy weight

A balanced nutrition plan forms the basis for a healthy weight and general well-being.

Wholemeal products provide complex carbohydrates that keep blood sugar levels stable and provide long-lasting energy.

Fruit and vegetables are not only low in calories, but also rich in vitamins, minerals and fiber, which aid digestion and strengthen the immune system.

Lean proteins such as poultry, fish, pulses and tofu help to maintain and build muscle mass, which is particularly important in old age to counteract a slow metabolism.

One important aspect is portion size control.

We often consume too many calories without realizing it, even when we eat healthy foods.

This can be avoided by eating consciously and listening to the body's own hunger and satiety signals.

Snacks such as potato chips, sweets and sugary drinks should only be consumed in moderation, as they often provide empty calories and can promote cravings.

The regularity of meals also plays a role.

Three balanced main meals and small, healthy snacks between meals keep blood sugar levels stable and prevent excessive hunger pangs.

Sufficient fluid intake in the form of water or unsweetened tea also supports digestion and ensures that the body functions optimally.

Nutrition is not a diet, but a long-term lifestyle that combines pleasure and health.

5.2 Exercise to support the metabolism

Regular physical activity that combines aerobic exercise such as walking or cycling with muscle-strengthening activities is important to boost the metabolism and counteract age-related muscle loss.

Aerobic exercises increase the heart rate and promote fat burning, while muscle-strengthening activities such as weightlifting or Yoga help to maintain and build muscle mass.

Creating an exercise plan that is tailored to individual preferences and schedules paves the way for long-term adherence and success in maintaining a healthy weight.

Small changes, such as taking the stairs instead of the elevator or taking short walks during your lunch break, can already have a noticeable effect.

In addition, exercise can stress reduce stress, improve sleep quality and lift the general mood, which has a positive effect on eating behavior.

It is important that training is enjoyable and does not feel like a chore.

Whether it's group sports, dancing or swimming - the variety of options makes it easy to find something suitable.

With steady progress and the integration of exercise into everyday life, it becomes easier to stay motivated and achieve positive results in the long term.

5.3 Conclusion

To summarize, weight gain due to medication, the passage of time or menopause can be challenging, but if you understand the core issue and take a multi-pronged approach, you can mitigate it.

By combining thoughtful food choices, consistent exercise and stress management with medical advice, you can achieve a healthy weight and improve your quality of life.

The focus should always be on overall wellbeing, because true health goes beyond numbers - it's about feeling good in your skin and living a life where physical and mental wellbeing dance in harmony.