Understanding Weight Gain During Menopause: Insights and Advice

Some weight gain is linked to menopause hormones and some isn’t. Many of the reasons for weight gain you’ll see below are often interlinked. We hope this summary will help you to understand the changes your body goes through as you get older and help you take back control.

Hormonal Changes and Their Impact on Weight

• Low oestrogen levels result in a redistribution of fat from the thighs to round your middle – so that even if your weight stays the same, your body shape may change.
• You may experience changes in appetite as a result of falling oestrogen levels

Physical and Lifestyle Factors Affecting Weight

In addition to hormonal alterations, several other elements are influential in the weight gain often associated with menopause:

• Fewer calories needed: Many women need fewer calories as they go through the menopause and beyond. You can carry on eating exactly the same way as you have always done, but your weight will slowly increase
• Reduction in muscle mass: We gradually lose muscle mass as we gain years. Muscle burns calories, so as it disappears, our basal metabolic rate drops (this is the amount of energy or number of calories that your body needs to carry out its basic function)
• Activity Levels: A reduction in physical activity is a common issue as one ages. This decline is significantly linked to an increase in weight during menopause. Staying active is helpful for managing weight and overall health.
• Sleep Patterns: The hormonal changes of menopause can severely disrupt sleep patterns. Poor sleep quality and shorter sleep duration have been shown to contribute to weight gain. Ensuring good sleep hygiene can mitigate some of these effects.
• Dietary Changes: During menopause, many women experience changes in appetite and dietary preferences, which can affect their overall caloric intake and dietary choices. Paying attention to nutrition and maintaining a balanced diet are essential for controlling weight during this transition period.

Understanding and addressing these factors can help manage and potentially reduce weight gain during menopause. Engaging in regular exercise, ensuring adequate sleep, and making informed dietary choices are key strategies for maintaining a healthy weight.

We have a wealth of free, evidence-based information and advice from a range of experts on all things exercise here and on all things nutrition here.

Psychological Aspects and Weight Gain

Menopause can also lead to psychological stress, which in turn can affect body weight:

• You may be feeling tired, stressed, anxious, and have low mood in the menopause transition. It’s the easiest thing in the world to comfort eat when you feel like this, and it’s just as easy for calories to increase without us noticing. Release of the stress hormone cortisol can also result in fat settling around your middle. Tiredness, stress, and low mood can also decrease your motivation to exercise, which leads to weight gain. Many of us are juggling relationships, work, and our symptoms and we forget to take time to look after ourselves.

It is vital to manage stress effectively and to seek professional advice if you find yourself feeling consistently overwhelmed. Handling these psychological challenges well can help mitigate their impact on your body weight. Engaging in regular physical activity, maintaining a balanced diet, and ensuring adequate rest are all beneficial strategies. Additionally, talking therapies or counselling can provide essential support during this time, helping to navigate the emotional ups and downs of menopause with greater ease.

Asking for help

It’s important to talk about how you feel with family and friends, with your doctor, or with a counsellor – someone you trust with a sympathetic ear. Understanding why your mood is low, or why you feel depressed, can go some way to helping find a solution.

If premenstrual syndrome is a particular issue for you, there are other places to look for help and support. The National Association for Premenstrual Syndromes has good information. Other information can be found online through the Royal College of Obstetricians and Gynaecologists.

If you feel suicidal – call your GP practice, the Samaritans 116123, 111 or 999 if you think you are going to harm yourself.

Strategies to Manage Weight During Menopause

Menopause can bring about significant changes in weight due to hormonal alterations. However, by adopting an holistic, multi-pronged approach it is possible to manage menopausal weight gain effectively:

• Diet and nutrition: Adopting a healthy and nutritious diet is key to managing weight gain during the menopause transition.  A balanced diet rich in fruits, vegetables, lean proteins, and whole grains can help manage weight and reduce fat accumulation.
  • Increase fibre intake to help regulate digestion and satiety.
  • Eat more vegetables, slow-release carbohydrates, and protein as they will fill you up and help maintain a steady blood sugar level.
  • Reduce intake of processed foods, sugars and alcohol to decrease calorie intake. Many women drink alcohol in an attempt to help them through the menopause, especially to deal with sleep and anxiety. Although it may help you feel better at the time, it’s only temporary, as alcohol acts as a depressant on the brain. In the long run, cutting down can really help you feel better and support weight loss.
  • Menopause can change the way your gut functions. To figure out which foods affect you, it can be a good idea to keep a diary. Bloating can be uncomfortable, so you may decide to avoid fizzy drinks, chewing gum, and gas-inducing foods including cabbage and sprouts (but make sure you’re still getting your five fruit and veg a day).
• Exercise Regimen: Regular physical activity is beneficial not only for weight loss but also for maintaining general health after menopause.
  • Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity each week.
  • Incorporate strength training exercises twice a week to combat muscle loss.
  • Activities like yoga and Pilates can improve flexibility and reduce stress.
• Role of Sleep and Stress Management in Weight Control: Adequate sleep and effective stress management are vital in maintaining a healthy weight. Poor sleep patterns and high stress levels can disrupt metabolic processes, leading to weight gain. It is essential to prioritise good sleep hygiene and employ stress reduction techniques such as mindfulness or yoga.
• Importance of Community and Support Groups: Having a supportive network can significantly influence the success of lifestyle changes. Joining community groups or support networks where experiences and strategies are shared can provide motivation and reinforce commitment to maintaining health goals. Why not join our wonderful, supportive Face Group?

By integrating these strategies into your daily routine, you can effectively manage weight during menopause and enhance your overall health.

Medical Interventions and Advice

If menopause symptoms are impacting your quality of life, please speak to your GP or a health care professional, or book an appointment with our menopause clinic. You don’t need to suffer in silence!

They can advise you on any appropriate lifestyle changes that would help, and discuss whether hormonal replacement therapy (HRT) (or HRT alternatives) might be suitable for you.

This article was created using several editorial tools, including AI, as part of the process. Human editors reviewed this content before publication.