Weight Management and Andropause: A Practical Guide

Weight gain is a common concern for many men experiencing andropause. Hormonal changes, particularly the gradual decline in testosterone, can slow down metabolism, reduce muscle mass, and lead to increased fat accumulation—especially around the abdomen. However, with the right approach, weight management during andropause is achievable and can support both your physical and emotional well-being.

Here’s a guide to understanding and managing weight gain during andropause.

Why Does Andropause Affect Weight?

During andropause, the body undergoes several changes that can contribute to weight gain:

• Decreased Metabolism: As testosterone levels decline, your body may burn fewer calories at rest.
• Reduced Muscle Mass: Less muscle mass means a slower metabolic rate, making it easier to gain fat.
• Hormonal Shifts: Lower testosterone and increased cortisol levels (linked to stress) can contribute to fat storage, particularly in the midsection.
• Lifestyle Factors: Sleep disturbances, changes in physical activity, and stress can also contribute to weight gain.

1. Prioritise Strength Training

Building and maintaining muscle mass can help boost your metabolism and support healthy weight management.

Tips:

• Incorporate resistance exercises such as weightlifting, bodyweight exercises (push-ups, squats), or resistance band workouts.
• Aim for 2-3 strength training sessions per week.
• Focus on compound movements that target multiple muscle groups (e.g., deadlifts, lunges).

2. Adopt a Balanced and Sustainable Diet

Instead of restrictive diets, aim for a balanced approach that nourishes your body and supports your energy levels.

Key Nutrition Tips:

• Protein Intake: Include lean protein sources at each meal (chicken, fish, tofu, beans) to support muscle maintenance and reduce hunger.
• Healthy Fats: Incorporate heart-healthy fats like avocados, olive oil, and nuts.
• Whole Grains: Swap refined carbohydrates for whole grains such as oats, brown rice, and wholemeal bread.
• Fibre-Rich Foods: Include vegetables, fruits, and legumes to support digestion and maintain satiety.
• Reduce Sugary Snacks: Limit processed foods and sugary drinks to prevent energy spikes and crashes.

3. Mind Your Portions

As metabolism slows, portion control becomes an essential part of weight management.

Strategies for Portion Control:

• Use smaller plates to help regulate portion sizes.
• Serve meals mindfully—avoid distractions like the TV or phone while eating.
• Wait 10 minutes after finishing your plate before considering a second helping.

4. Stay Active with Aerobic Exercise

Cardiovascular exercise is important for burning calories, improving heart health, and supporting weight management.

Suggestions:

• Brisk Walks: A daily 30-minute walk can help improve cardiovascular health and burn calories.
• Cycling or Swimming: Low-impact activities that are easy on the joints.
• Group Classes: Joining local fitness classes can add motivation and social connection.

5. Prioritise Quality Sleep

Sleep disruptions during andropause can affect hunger-regulating hormones, making it harder to manage your weight.

Sleep Hygiene Tips:

• Create a consistent sleep schedule by going to bed and waking up at the same time each day.
• Avoid screens and bright lights for at least 30 minutes before bed.
• Keep your bedroom cool, quiet, and comfortable.

6. Manage Stress Levels

Elevated cortisol levels due to chronic stress can lead to increased fat storage, particularly around the abdomen.

Stress-Reduction Techniques:

• Try mindfulness practices such as meditation or yoga.
• Take regular breaks throughout the day to avoid burnout.
• Engage in hobbies or activities that bring you joy and relaxation.

7. Track Your Progress

Monitoring your progress can help you stay motivated and identify what works best for your body.

Tracking Tips:

• Keep a food diary to track meals and identify patterns.
• Use fitness apps to log workouts and monitor activity levels.
• Measure your progress not only by weight but also by how your clothes fit and your energy levels.

8. Be Realistic and Kind to Yourself

Weight management is a gradual process, and it’s important to set realistic goals. Focus on creating sustainable habits rather than quick fixes.

• Celebrate small victories, such as completing a week of consistent exercise.
• Avoid comparing yourself to others—your journey is unique.
• Remember that health isn’t defined by numbers on a scale but by how you feel and function day-to-day.

When to Seek Professional Support

If weight management feels particularly challenging or if you experience sudden, unexplained weight gain, consider speaking with a healthcare provider or registered dietitian. They can help you identify any underlying issues and create a personalised plan that aligns with your goals.

Achieving Balance During Andropause

Weight management during andropause isn’t about perfection—it’s about creating healthy, realistic routines that support your overall well-being. By combining regular movement, balanced nutrition, quality sleep, and stress management, you can take meaningful steps toward maintaining a healthy weight and feeling your best.