Why Do Women Gain Weight During Menopause? Here's the Science

Women may find it more difficult to maintain their typical weight as they age. Weight gain frequently begins during the perimenopause, which is a few years before menopause. As a woman enters her 50s, she frequently continues to gain weight at a pace of roughly 1.5 pounds annually.

Weight gain during menopause is common. However, by maintaining an active lifestyle and paying attention to good eating habits, you might be able to reduce it.

What is menopause weight gain?

Weight gain is a typical symptom of menopause that you may experience throughout this period. Menopause-related changes, such as hormonal shifts and sleep deprivation, as well as age-related changes, such as muscle loss, can increase your risk of gaining weight.

According to some studies, 20 percent of women gain 10 pounds or more during the menopause transition, with an average weight gain of five pounds.

Gaining weight can raise your chance of developing obesity, high blood pressure, high cholesterol, and other weight-related diseases like heart disease, type 2 diabetes, and insulin resistance.

What causes menopausal weight gain?

Menopausal weight gain can be caused by:

• During menopause, your body needs fewer calories because your muscle mass decreases. You risk eating more than you need and gaining weight if you don't cut back on calories.
  
  
• Our ability to accumulate fat is impacted by fluctuating hormone levels. During the menopause, your body will tend to store more calories than it burns, leading a build-up of fat.
  
  
• There are symptoms of menopause that have an indirect impact on your weight. You might have less energy and find it more difficult to engage in regular exercise if you're having trouble sleeping and suffering night sweats. More weight gain is probably going to result from this inactivity.
  
  
• Women are more likely to gain weight around the belly than the hips and thighs due to the hormonal changes associated with menopause. However, weight gain may not always be the result of hormonal changes alone. Rather, it is typically associated with aging, lifestyle, and genetics.
  
  
• Weight gain around menopause may also be influenced by genetic factors. You are likely to have excess weight around your belly if your parents or other close relatives do.

Not all women will inevitably gain weight, but losing weight may become more difficult as you age. If you do gain weight during menopause, there are many simple tips you may follow.

How long does this weight gain last?

The duration of menopausal weight gain is not predetermined. However, you may start gaining weight during perimenopause (the time leading up to menopause) and keep the weight if you don't change your lifestyle.

However, weight gain is not inevitable during menopause. It can be avoided or reduced, and weight loss can occur during or after menopause.

Symptoms of menopause include weight gain:

Women experience menopause in different ways, and weight gain during this time is no exception. While some may see a minor increase in body weight, others may gain significantly more weight. An obvious sign of weight gain during menopause is an increase in visceral or abdominal fat, frequently called "menopause belly." Hormone fluctuations can change the distribution of fat, shifting it from your thighs and butt to your core.

Other symptoms to look out for are:

• Hot flashes

• Irregular periods

• Lowered libido

• Vaginal dryness

• Trouble sleeping

• Memory loss

• Mood swings

• Depression and anxiety

Not every woman feels the same symptoms at once. Some might feel a few, and others may notice more.

Diagnosing menopause weight gain:

Weight gain from menopause can be difficult to distinguish from weight increase from other causes. However, gaining weight around your middle may be a warning sign.

You might observe this in the mirror or notice an increase in your waist circumference or waist-to-hip ratio.

Menopausal symptoms, such as hot flashes and dry vagina, may also be an indication that weight gain is a result of the menopause.

Speak with your primary care physician or another medical expert if you're worried about your weight." They can establish whether you are going through menopause, calculate your body mass index (BMI), and advise you on a healthy weight.

Treatment for menopause weight gain:

Weight loss is possible during menopause. The steps to lose weight during menopause are similar to the general weight loss habits. Here’s what you can do:

Bring lifestyle changes:

The following lifestyle modifications can help you lose weight, enhance your general health, and live a better life:

• Consuming wholesome meals. Prioritize fruits, vegetables, lean protein (which can curb appetite and preserve muscle strength), complex carbs (such as whole grains), and healthy fats. To prevent weight gain during menopause, you don't have to exclude all unhealthy meals, but you should strive to eat a range of low-calorie foods. Remember to drink enough water, as this can also help control your hunger.
  
  
• Increasing your level of physical activity. Your fitness regimen should incorporate both strength training (such as bodyweight exercises or weight lifting) and cardiovascular activity (such as running, cycling, brisk walking, or swimming). Aim for two strength training sessions and at least 150 to 300 minutes of aerobic exercise. To encourage weight loss, you might want to strive to be more active. 
  
  
• Enhancing sleep quality: Try to get seven hours or more each night. This can be achieved by lowering coffee intake, avoiding screens right before bed, and maintaining a regular sleep pattern. Investing in breathable bedding and keeping your bedroom cool can also help you deal with night sweats.

If menopausal or age-related problems are affecting your sleep, mood, or ability to exercise or eat healthily, get in touch with a healthcare professional. For example, receiving therapy for depression or sleep apnea, or consulting a physician about appropriate exercise for those with osteoporosis, can be beneficial.

Weight loss medication:

Some individuals who are obese or overweight may benefit from taking weight loss drugs. These medications help regulate blood sugar, enhance feelings of fullness, and lessen appetite and food cravings. Some medications can lessen obsessive thoughts about food. Some of the weight loss medications include:

• Semaglutide (Ozempic®, Wegovy®, Rybelsus®, and compounded semaglutide)

• Tirzepatide (Mounjaro®, Zepbound®, and compounded tirzepatide)

• Metformin

• Topiramate (Topamax®)

Menopausal hormone therapy:

Taking hormones like estrogen and progesterone that are decreased during menopause is known as menopausal hormone therapy(MHT), or hormone replacement therapy (HRT).

Menopause symptoms like hot flashes and night sweats may be lessened with MHT, which could enhance your sleep and aid in weight loss and maintenance. Additionally, a small study suggested that MHT may reduce the amount of body fat gained in the early stages of menopause.

While MHT isn't for everyone, a medical professional can tell you if you're a good fit.

Menopause weight gain prevention tips:

Hormones are beyond your control, but you can manage menopause symptoms as they appear and adopt healthy lifestyle choices.

To lessen the likelihood that you may put on weight during menopause:

• Consume wholesome foods such as lean protein, whole grains, fruits, and vegetables.
  
  
• Engage in regular activity, such as strength training and moderate-intensity aerobics.
  
  
• Try to get at least seven hours each night.
  
  
• Control your stress, anxiety, and general health.

Lastly, if health problems or menopause symptoms are affecting your sleep, mood, or capacity to exercise or eat healthily, seek guidance from a healthcare professional who specializes in women's health.

Conclusion:

Hormonal changes, particularly decreased estrogen levels, cause many women to gain weight during menopause. These changes slow down metabolism and increase the amount of fat that accumulates around the abdomen. Stress and sleep deprivation can also contribute to weight gain. However, this weight gain is not inevitable. Weight control can be achieved by eating a healthy diet, exercising frequently, controlling stress, and getting better sleep. It is crucial to focus on complete health and well-being rather than just the number on the scale. Women can maintain their strength and health throughout menopause and beyond by adopting healthy habits.