How To Fight Menopause Weight Gain
Menopause may bring with it a range of symptoms, and weight gain is often among the most frustrating ones to face. It can happen due to hormonal and lifestyle changes, and a gain of about five pounds tends to be the average. You may fight menopause weight gain with hormone replacement therapy, exercise, a healthy diet, plenty of sleep, and stress management techniques. Your doctor and a licensed therapist may help you through this process, particularly when it comes to managing stress.
Why does menopause weight gain happen?
Many people experience weight gain as menopause approaches or once it has begun. An increase of around five pounds tends to be the average. Part of why this happens can be hormonal changes in your body. These hormonal changes may lead to weight gain around the hips, thighs, and abdomen. However, hormonal changes are not usually the only reason why menopause weight gain happens.
It can also be normal to struggle with getting enough exercise and sleep as you progress in age. These factors tend to be linked, as exercise can improve your sleep quality, and healthy sleep habits can help your energy levels.
Should you be concerned about menopause weight gain?
Weight gain during menopause is usually no different from putting on pounds at other points in your life. It can come with the same risks, including the development of type 2 diabetes, heart disease, pain, mental health concerns, and osteoarthritis.
Research has also found that excess weight can increase your chance of certain types of cancer, such as endometrial, breast, and colon cancer.
How to fight menopause weight gain
The same techniques and strategies that work for losing weight or stopping weight gain at other life stages generally still apply to menopause weight gain. Aging may make it harder to accomplish some of the things you used to do, but other changes may make it easier for you to stay active or lose weight.
For example, parents may experience menopause around the same time their children leave home. This can free up additional time to take up new hobbies and activities to keep yourself moving.
Understanding your options may help you feel confident as you work to counteract menopause-related weight gain. Here are some ways you can work to maintain or lose weight as you approach or experience menopause.
Hormone replacement therapy (HRT)
Hormone replacement therapy (HRT) may prevent weight gain and encourage weight loss during menopause. HRT generally consists of a prescription for estrogen, progesterone, or testosterone designed to ease the symptoms of menopause.
If you're interested in trying HRT to fight weight gain during menopause, ask your healthcare provider about your options and potential side effects.
Stay active
Exercise typically causes your body to expend more energy, which can help prevent weight gain and encourage weight loss. There can be many different types of exercise, potentially enabling you to find ways to stay active that you enjoy. Here are some of the many options:
- Aerobics classes
- Walking
- Jogging
- Hiking
- Strength training
- Dance
- Bodyweight exercise
- Swimming
- Yoga
Working with a personal trainer can help you stay safe, learn proper form, and remain accountable for your workout routine. You might also look for free classes at your local recreation center or find an online training program.
Exercising and building muscle usually boosts your metabolism, which can make losing or maintaining weight easier. The Centers for Disease Control and Prevention (CDC) usually recommends getting 150 minutes of cardiovascular exercise and two days of strength training each week.
However, it's usually best to speak with your doctor before beginning a new workout routine to find out what's best for you based on your health and lifestyle.
Eat a healthy diet
Menopause and aging are generally considered natural processes that usually cause your body to require less food than before. For example, people in their 50s typically need to eat about 200 fewer calories per day than those in their 20s.
You can speak with your doctor for caloric recommendations and ask if they recommend that you track your calories from food intake. Most people can naturally decrease their caloric intake if they eat more of the following foods:
- Fresh fruits
- Fresh vegetables
- Lean proteins (e.g., skinless chicken breast and plant proteins like tofu)
- Whole grains
Eliminating your intake of the following foods can also help you consume fewer calories:
- Processed foods
- Sugary foods (e.g., baked goods, sweetened coffees, soft drinks, and fruit juice)
- Fatty protein sources (e.g., red meats like beef, lamb, and pork)
- Alcoholic beverages
Get more sleep
Menopause may make it more challenging to get the sleep you need, but your hormones may become imbalanced if you aren't getting enough sleep, and this can lead to weight gain. Good sleep hygiene habits can help you improve your sleep. For example, the CDC recommends the following:
- Going to bed and waking up at the same time every day
- Keeping your bedroom dark, quiet, relaxing, and at a comfortable temperature
- Removing electronic devices like computers, TVs, and smartphones from the bedroom
- Avoiding large meals, alcohol, and caffeine before bed
- Exercising during the day
Reduce your stress levels
Even without menopause, chronic stress may be linked to weight gain. Reducing your stress levels can help with weight maintenance or loss. One way to work on this may be with therapy. A licensed professional may spot causes of stress in your life and offer advice to reduce or eliminate that stress.
Benefits of online therapy
If you’re experiencing side effects of menopause that make it challenging to get out of the house for a therapy appointment, or if in-person therapy simply isn’t convenient or comfortable for you, online therapy may be a helpful alternative. You can connect with a therapist who has experience helping others with similar concerns and attend sessions from the comfort of your home at a time that fits your schedule.
Effectiveness of online therapy
Online therapy is generally as effective as in-person therapy, according to a large body of research. For instance, one study investigated the efficacy of online cognitive behavioral therapy in treating sleeping difficulties for participants going through menopause. It found that the online intervention typically improved sleep quality, insomnia, total sleep hours, and sleep efficiency.
Takeaway
How can I stop menopausal weight gain?
Some amount of additional weight gain and increased body mass index is a common part of the menopause transition due to the significant hormonal changes and other factors during this time of life. It can be a normal part of aging as well due to decreased muscle mass and metabolism.
To minimize these effects and to help promote overall physical well-being, maintaining healthy habits is typically key. Eating nutritious foods, limiting or avoiding alcohol, getting enough sleep, managing stress levels, and getting regular exercise—particularly moderate-intensity physical activity—are key examples. Speaking to your doctor about hormone replacement therapy is another option that could be helpful.
What is the average weight gain during menopause?
According to a 2021 literature review on the topic, it was previously cited that people and women gain weight during menopause at around one pound per year. However, more recent facts suggests that the average menopausal weight gain can vary more widely, with 20% of individuals gaining 10 pounds or more. The paper notes that this extra weight gain is often associated with decreased physical activity, so maintaining healthy habits could moderate this common effect.
Does menopause weight gain go away?
Changes in weight and fat distribution—including weight gain—can continue for a few years after the last menstrual period but will generally stabilize after that. Maintaining healthy habits such as eating nutritious foods and getting regular physical activity—particularly high-intensity interval training and/or strength training—may help minimize weight gain.
Why am I gaining weight so fast during menopause?
Increased weight gain during menopause can be caused partially by the significant hormonal changes associated with this time in life—primarily decreasing estrogen levels. Normal signs of aging such as a reduction in muscle mass and a slowing of metabolism can also contribute. Maintaining healthy habits like exercising regularly and eating nutritious foods can help an individual manage weight gain.
Will taking estrogen reduce belly fat?
Research suggests that in some cases, hormone therapy can help minimize some of the weight gain many people experience during menopause. Staying physically active and eating nutritious foods can also help. If you’re looking to speak to a doctor who specializes in hormone treatments for menopausal individuals, the North American Menopause Society offers a free finder tool.
What vitamin helps with weight loss during menopause?
The typical advice for weight loss during menopause is to maintain healthy habits like exercising and eating nutritious foods. If you’re wondering if you should take vitamins or supplements during this time of life, consult with your doctor about your unique situation.
What does menopause belly look like?
People experiencing menopause may see weight gain in the belly area that may make this part of the body firm and protruding, because fat distribution patterns tend to change during this phase of life. They may also be more susceptible to bloating.
What is the diet for menopause belly?
Research suggests that the Mediterranean diet can be beneficial for those experiencing menopause. This is because it may help decrease a variety of symptoms (such as mood swings, night sweats, and hot flashes) and could also help individuals manage weight gain related to menopausal hormone changes. It could aid in maintaining a healthy weight in general and reducing the risk of health challenges like high blood pressure and cardiovascular disease as well.
What are the 3 stages of menopause?
The three stages of menopause are perimenopause, menopause, and postmenopause.
What age does menopause weight gain start?
Menopause-related weight gain can start a few years before the last menstrual period, during the phase known as perimenopause. In those undergoing natural menopause, this may take place in the late 40s.
- Previous Article
- Next Article