Understanding Menopause: Is Weight Gain Inevitable?

Hormonal Changes and Their Impact on Weight

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.

Managing Weight Gain Through Diet

Key Point: A healthy diet is an important aspect when managing weight gain during menopause.

Menopause can be a challenging time for many women, especially when it comes to managing weight. A healthy and nutritious diet becomes even more important during this phase. Consuming foods that are low in processed ingredients and high in nutrients can significantly aid in maintaining a healthy weight:  a diet rich in vegetables, fruits, whole grains, and lean proteins, which provide vital nutrients without excessive calories. Try your best to avoid sugary foods that will cause swings in blood sugar and will not fill you up.

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.

Integrating healthy eating habits into everyday life doesn’t have to be daunting. It can be as simple as planning meals ahead of time, ensuring a good variety of foods, and making conscious choices to avoid high-sugar and high-fat foods. Regularly preparing home-cooked meals can also help control the nutritional content of your diet and assist in better weight management. By adopting these practices, menopausal women can better manage their weight and overall health, leading to improved well-being and quality of life.

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

Exercise and Physical Activity

Engaging regularly in physical activity is really helpful for managing weight – and so much more – during menopause.

• The benefits of incorporating both aerobic and strength-training exercises are numerous. Aerobic exercises, such as brisk walking or swimming, help improve cardiovascular health and increase metabolism, while strength-training routines, like lifting weights or using resistance bands, are essential for maintaining muscle mass and bone density. These activities combined can significantly alleviate some menopausal symptoms such as mood swings and weight gain.
• It is recommended that menopausal women aim for at least 150 minutes of moderate aerobic activity per week, coupled with muscle-strengthening activities on two or more days a week. Examples of suitable routines include yoga, Pilates, and cycling, which not only help in weight management but also in improving flexibility and overall wellbeing.
• To integrate more physical activity into daily life, consider simple changes such as taking the stairs instead of the lift, walking to local shops instead of driving, and standing periodically if you have a desk-bound job. Small increments in daily activity can lead to significant health improvements over time.

These guidelines offer a framework for menopausal women to maintain an active lifestyle and manage the physical changes associated with this stage of life effectively.

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

Lifestyle Modifications and Support

Embracing a holistic approach to modifying one’s lifestyle can play a role in alleviating weight gain during menopause. A comprehensive view of lifestyle changes not only helps in managing weight but also enhances overall well-being.

• 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?
• Strategies for a Comprehensive Lifestyle Overhaul: Implementing a holistic strategy that encompasses diet, exercise, mental health, and social interactions are important. This might include planning balanced meals, engaging in regular physical activity, seeking professional advice, and maintaining social contacts, which altogether contribute to a sustainable lifestyle change.

These approaches provide a strategic framework to manage menopausal symptoms effectively, promoting a healthier lifestyle transition.

Conclusion and Professional Advice

Weight gain is a frequent concern during menopause, yet it is certainly not a foregone conclusion. By adopting appropriate measures, it is entirely feasible to control, and perhaps even prevent, weight gain throughout this phase of life.

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