Understanding Weight Gain During Menopause: Insights and Advice

Hormonal Changes and Their Effects

Weight gain is one of the most common issues that we are asked about in relation to menopause. Lots of women express their frustration that they have gained weight, can’t seem to lose it, and that it gets harder and harder to manage as they get older. Weight gain is one of the many factors that can affect self-esteem in the menopause. Some weight gain is linked to menopause hormones and some isn’t. But there’s good news – it’s possible to lose weight in the menopause.

The reasons for weight gain will be different for every woman, and we probably don’t understand all the reasons for it. 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.

• 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
• 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)
• On average, women gain around 0.5kg a year from their mid-40s
• 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

You may be feeling tired, stressed, anxious, and have low mood in the menopause. 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’s true that, for many, whether you gain weight and how you gain it can be affected by your genes. It’s also true that some women will find it harder to lose weight, but it is possible for most of us – think tiny changes for long-term gains.

Dietary Considerations for Managing Weight

What works (and is sustainable) will differ from person to person, but there are general principles that apply to everybody. The NHS is a great starting point.

Try your best to avoid sugary foods that will cause swings in blood sugar and will not fill you up. Instead, eat more vegetables, slow-release carbohydrates, and protein as they will fill you up and help maintain a steady blood sugar level.

Everyone is different in how they react to diets – and some of this is down to genetics and is beyond our control. Some women do better with small meals often, others with three sensible meals a day and no snacking. So it’s important to find what works for you.

It’s a good idea to learn about calorie contents and become familiar with the number of calories in different foods, and an estimate of how many calories you need in a day. There are plenty of apps that can help you do this.

Keep track of what you’re eating and try to avoid ‘mindlessly snacking’ if you don’t need to. Staying away from, or at least limiting, the empty calories of alcohol and sugary drinks will help you feel better.

Many women say that they drink more to deal with stress and anxiety and to help them to sleep. Alcohol contains many calories which will be quickly converted to extra fat. It’s also a mood depressant. If you’re using alcohol to sleep, have a look at our sleep information page to find other ways to help you sleep.

A dietician or nutritionist can help find the right diet for you to control weight gain.

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

Physical Activity and Weight Management

Regular physical activity is vital for weight management during menopause. It helps to offset the metabolic slowdown and loss of muscle mass associated with hormonal changes.

• Aerobic exercises: Activities like walking, cycling, and swimming boost cardiovascular health and burn calories.
• Strength training: Building muscle mass through resistance exercises can increase the metabolic rate and support weight management.

If you’re not currently exercising, just start with small changes, like putting on a pair of trainers or comfortable shoes and walking for five or ten minutes. Take one day at a time and build even the smallest amount of extra exercise into your day. You don’t have to start with a marathon.

Consulting a fitness professional can provide tailored exercise recommendations.

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

Psychological Factors and Weight Gain

Menopause is not just a physical transition; it also encompasses significant emotional and psychological changes that may contribute to weight gain. During this period, many women experience a range of emotions that can lead to an increase in stress levels, ultimately affecting their body weight. It is vital to manage stress and maintain emotional well-being to help mitigate these effects and sustain a healthy weight.

• Stress management: Engaging in activities such as yoga, meditation, and mindfulness can be incredibly beneficial. These techniques help to calm the mind, reduce stress, and lessen its impact on body weight. Incorporating regular sessions can lead to improved mental health and weight management.
• Seeking support: It’s important for menopausal women to seek emotional support during this challenging time. Therapy or joining support groups specifically tailored for menopausal women can be effective in addressing the emotional and psychological challenges that arise. These resources provide a platform for sharing experiences and coping strategies, enhancing the ability to manage weight and well-being.

Medical Interventions and Advice

While lifestyle adjustments are the first line of defence against weight gain during menopause, medical interventions may also help.

• Hormone Replacement Therapy (HRT): For some women, HRT may help prevent some of the changes that result in weight gain in the menopause. There’s no evidence that HRT itself causes weight gain – a commonly held belief. HRT can also increase your sense of wellbeing by managing your menopause symptoms. If you feel better, you will be less likely to comfort eat and are more likely to be more active.

Talk to one of our menopause specialists or your GP to discuss the benefits and risks of medical treatments for menopause-related weight gain.

Conclusion and Moving Forward

Understanding the connection between menopause and weight gain is key for enhancing management strategies through dietary, physical, and psychological adjustments. Consulting with healthcare professionals can offer personalised guidance and support tailored to individual needs. This understanding not only aids in mitigating unwelcome weight changes but also improves overall well-being during the menopausal transition.

• Regular check-ups: It is essential to maintain routine health assessments to monitor various health metrics. During these visits, it’s important to discuss any concerns with a healthcare provider, allowing for timely interventions and adjustments to treatment plans if necessary.
• Continued education: Keeping abreast of the latest research and information regarding menopause and its impacts can empower women to make informed, health-conscious decisions. Understanding the physiological changes can also help in managing symptoms more effectively and adopting lifestyle changes that contribute to a healthier life during and after menopause.

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