Weight Management and Andropause: Taking Control of Your Health

At Kindbody, we know that maintaining a healthy weight during andropause can feel challenging. Hormonal changes, such as declining testosterone levels, can contribute to shifts in metabolism, muscle mass, and body composition. The good news is that with the right approach, you can regain control of your weight and improve your overall health. For our patients in Canada, here’s a culturally relevant guide to managing your weight effectively during andropause.

Why Weight Changes Occur During Andropause

As testosterone levels decline, you may notice an increase in body fat, particularly around the midsection, and a decrease in muscle mass. These changes can impact your metabolism and make it more difficult to maintain your usual weight.

Key factors influencing weight during andropause:

• Slower Metabolism: A gradual reduction in metabolism means you may burn fewer calories.
• Muscle Loss: Less muscle mass can lead to reduced calorie-burning efficiency.
• Changes in Lifestyle: Reduced physical activity or dietary habits can also contribute to weight gain.

Strategies for Effective Weight Management

1. Prioritise Strength Training

• Why It Helps: Building and maintaining muscle mass increases your resting metabolic rate.
• How to Get Started: Incorporate resistance exercises, such as weightlifting, resistance bands, or bodyweight exercises, 2–3 times per week.
• Tip: Focus on full-body movements, such as squats, deadlifts, and push-ups, to maximise muscle engagement.

2. Incorporate Cardiovascular Exercise

• Why It Helps: Cardio improves heart health and supports calorie burning.
• How to Get Started: Include moderate-intensity cardio, like brisk walking, cycling, or swimming, for at least 150 minutes per week.
• Canadian Tip: Take advantage of local walking trails, bike paths, or community fitness classes.

3. Focus on a Balanced Diet

• What to Include:
  • Protein: Supports muscle repair and reduces hunger. Sources: Chicken, fish, tofu, Greek yogurt, and legumes.
  • Healthy Fats: Help regulate hormones and provide sustained energy. Sources: Avocados, nuts, seeds, and olive oil.
  • Fibre-Rich Foods: Promote satiety and aid digestion. Sources: Vegetables, fruits, whole grains, and legumes.
• What to Limit: Minimise processed foods, refined sugars, and alcohol, which can contribute to weight gain.

4. Stay Hydrated

• Why It Helps: Adequate hydration supports metabolism and can help reduce feelings of hunger.
• How to Get Started: Aim for 2–2.5 litres of water per day. Add lemon, cucumber, or mint for extra flavour.

5. Improve Sleep Quality

• Why It Helps: Poor sleep can disrupt hormone levels and increase cravings for unhealthy foods.
• How to Improve:
  • Establish a regular sleep schedule.
  • Limit screen time before bed.
  • Create a relaxing bedtime routine with activities like reading or meditation.

6. Manage Stress Levels

• Why It Helps: Chronic stress increases cortisol levels, which can contribute to weight gain, especially around the abdomen.
• How to Reduce Stress:
  • Practice mindfulness techniques, such as deep breathing and yoga.
  • Schedule regular breaks during the day to relax and reset.
  • Consider counselling or mental health support if stress feels overwhelming.

Building Sustainable Habits

1. Set Realistic Goals

• Focus on small, achievable changes, such as adding an extra 10 minutes to your daily walk or replacing processed snacks with whole foods.

2. Track Your Progress

• Use a journal or app to track your meals, exercise, and progress.
• Celebrate milestones, no matter how small, to stay motivated.

3. Find a Support Network

• Join local fitness classes, online wellness groups, or community programs.
• Share your goals with friends and family to build accountability.

Breaking the Stigma Around Weight Management

Managing weight during andropause isn’t about achieving unrealistic ideals—it’s about supporting your health and feeling your best.

• Normalise the Conversation: Talking openly about weight and wellness helps break down stigmas and encourages others to seek support.
• Be Kind to Yourself: Recognise that weight management is a journey, and progress takes time.

When to Seek Professional Guidance

If you’re struggling to manage your weight despite making lifestyle changes, consider consulting with a healthcare provider or dietitian.

• Medical Options: Your provider may suggest hormone replacement therapy (HRT) or supplements to support metabolism and hormonal balance.
• Personalised Nutrition Plans: A dietitian can create a meal plan tailored to your preferences and goals.