Does Menopause Cause Weight Gain?
The real story on post-menopausal weight changes
If you’re one of the many women past their 40s who have noticed the numbers on the scale go up, it could be menopause related.
So, does that mean menopause is attributed to weight gain? The short answer is, yes, menopause is associated with weight gain. While it might not be a cause per se, menopause as well as aging changes your metabolism and body composition, among other things. Let’s explore the various menopause-related factors that contribute to weight gain in many women.
Hormonal changes and body composition
Of all of the hormonal changes that occur around menopause, the drop in estrogen is perhaps the most significant when it comes to body composition. The loss of estrogen leads your body to begin storing fat around the midsection of the body (particularly in and around the belly).
Metabolism as you age
As you age, your metabolism begins to slow down. This means that your body will burn fewer calories when you are at rest compared to when you were younger. So, those extra calories, if you continue similar dietary habits, usually end up stored as fat.
Muscle mass changes as you age
As with your metabolism, your muscle mass also starts to decline as you age. Without interventions like strength training, your muscle mass will go down by approximately 3–8% every decade after the age of 30. Losing muscle mass not only makes you more prone to injury, it also slows your metabolism even further because muscle tissue burns more calories at rest than fat.
Sleep issues in menopause
As we have talked about in other sleep articles, the importance of sleeping well has on your body weight cannot be overstated. Menopause symptoms like night sweats can cause sleepless nights, which leads to more hormonal imbalances which cause more fat storage and food cravings.
Can you prevent menopausal weight gain?
Taking a hands-on approach can make all the difference in how much weight you gain during and after menopause. Working with your changing body, rather than trying to fight against it, is key. Here are some ways you can optimize your health to reduce peri-menopausal weight gain:
Sleep: Get 7-9 hours of quality, uninterrupted sleep each night. You can achieve this by staying off screens 2 hours before bed, wearing light pajamas and bedding to stay cool, having a fan to help keep you cool, avoiding caffeine after noon, and seeking treatment for night sweats if they remain an issue.
Maintain muscle mass: Work with your doctor and a personal trainer or other health professional to create an exercise plan that includes strength training to help you maintain as much muscle as you can. There are so many options that might work for you, like yoga, pilates, or bodyweight exercises.
Diet: Extremely restrictive diets aren’t needed, but focusing on whole foods that are high in protein and nutrients and low in saturated fat and sugar will make a huge difference. And don’t forget fiber, you should try to get at least 30g of fiber per day.
Menopausal weight gain is manageable
While menopause doesn’t directly cause weight gain, the combination of hormonal changes and aging that happens around and after menopause is associated with lower metabolism, weight gain and belly fat. The key to staying healthy during this phase of life is to prioritize yourself and your wellbeing. You can do this by optimizing your sleep, eating a healthy diet rich in fiber and protein, exercising, and staying positive! With the right plan in place, you can keep feeling strong, well-rested, and healthy as you age.
