Weight Management and Andropause: Finding Balance for a Healthier You

Weight management can become more challenging during andropause due to changes in hormone levels, metabolism, and muscle mass. However, with the right approach, maintaining a healthy weight is achievable. Small, consistent changes to your lifestyle can make a big impact, helping you feel more energised, confident, and in control.

Why Does Weight Gain Happen During Andropause?

As testosterone levels decline, several physical changes may contribute to weight gain:

• Slower metabolism: A decrease in muscle mass can lead to a slower metabolic rate, meaning the body burns fewer calories at rest.
• Increased fat storage: Hormonal shifts can make it easier for the body to store fat, particularly around the midsection.
• Emotional factors: Stress, low mood, or fatigue may lead to comfort eating or decreased motivation for physical activity.

Tips for Managing Your Weight During Andropause

The key to successful weight management is creating sustainable habits that support your overall well-being.

1. Focus on Balanced, Nutrient-Dense Meals

Eating a balanced diet can help you maintain energy levels and support muscle mass.

• Prioritise protein: Include lean proteins like chicken, fish, beans, and lentils at every meal to support muscle maintenance.
• Choose healthy fats: Incorporate sources of healthy fats, such as olive oil, avocados, nuts, and oily fish.
• Limit refined carbs and sugars: Reduce your intake of white bread, pastries, and sugary drinks to avoid blood sugar spikes.
• Increase fibre: Whole grains, fruits, and vegetables help you feel full and support healthy digestion.

2. Strength Training for Muscle Maintenance

Building and maintaining muscle mass can help counteract the natural decline in metabolism.

• Exercise recommendation: Include 2-3 sessions of strength training per week, focusing on major muscle groups (such as squats, deadlifts, and push-ups).
• Don’t forget recovery: Allow time for rest and muscle repair between workouts to avoid burnout.

3. Add Cardiovascular Exercise

Cardio helps burn calories and supports heart health.

• Activities to try: Brisk walking, cycling, swimming, or dancing.
• Goal: Aim for at least 150 minutes of moderate-intensity cardio per week.

4. Manage Stress and Sleep

Stress and poor sleep can lead to weight gain by increasing levels of cortisol, a hormone that can promote fat storage.

• Stress reduction: Incorporate mindfulness practices, yoga, or meditation.
• Sleep hygiene: Stick to a regular bedtime, reduce screen time before bed, and create a calming nighttime routine.

5. Be Mindful of Portion Sizes

Even healthy foods can contribute to weight gain if eaten in large quantities.

• Tip: Pay attention to portion sizes and eat slowly to recognise when you feel satisfied.
• Suggestion: Using smaller plates and bowls can help control portion sizes.

When to Seek Additional Support

If you’re finding it difficult to manage your weight despite making lifestyle changes, seeking professional guidance can help.

• Dietitian or nutritionist: A registered dietitian can provide personalised meal plans and advice tailored to your goals.
• Fitness coach: A personal trainer with experience in men’s health can design a workout routine that suits your needs and fitness level.
• GP referral: If weight gain is accompanied by other symptoms, such as extreme fatigue or mood changes, your GP can check for underlying conditions, such as thyroid imbalances or insulin resistance.

Take Control of Your Health

Weight management during andropause is not about drastic diets or intensive exercise regimens—it’s about making consistent, sustainable changes that fit your lifestyle. By prioritising balanced nutrition, regular movement, and self-care, you can maintain a healthy weight and feel empowered through this phase of life. Remember, small steps lead to lasting results.