warum nimmt man in den wechseljahren zu — what can you do yourself?

Weight gain during menopause is driven by declining estrogen, which shifts fat storage to the abdomen and lowers resting metabolism. Loss of muscle mass further reduces calorie burn. Sleep disruption, stress, and dietary changes also contribute. What you can do: Strength training 2–3 times per week preserves or builds muscle, boosting metabolism. A protein intake of 1.2–1.6 g per kg of body weight supports muscle maintenance. Interval-style cardio (e.g., brisk walking) improves insulin sensitivity. Prioritize sleep (7–8 hours) and stress reduction, as cortisol promotes fat storage. Calorie restriction alone often backfires by slowing metabolism further. Evidence for these lifestyle interventions is moderate; individual responses vary. For severe symptoms, consult a healthcare provider. Genetic tests (e.g., for FTO or PPARG) have limited predictive value for menopause weight gain and should not replace these fundamentals.