Key Points
- Women can gain about 3 lbs each year during menopause, and weight shifts from the hips to the belly
- Low estrogen levels and loss of muscle loss slow down metabolism, leading to weight gain
- Protein-rich foods, fiber, and healthy fats can help manage weight gain and preserve muscle mass during menopause
- Strength training, quality sleep, and stress management are key lifestyle factors that support a healthy weight during menopause
Menopause weight gain is one of those changes that can catch you completely off guard. Although your eating habits haven’t changed and your activity level stays the same, suddenly your pants don't fit the way they used to.
During menopause, women tend to gain about 3 pounds a year. Since menopause can last a few years, some may end up gaining over 20 pounds through their transition.
This frustrating experience is incredibly common during menopause. While hormones are the main culprit, your diet and lifestyle can help manage menopause symptoms and weight gain.
What is menopause? What can you expect?
Menopause is a natural part of aging that marks the end of your reproductive years. Typically, it occurs between ages 45 and 55, according to the World Health Organization (WHO). The average age for menopause in the United States is 51-52 years.
Obstetrics and Gynecology physician (OB/GYN), Gia Eapen, MD, notes, “Menopause officially begins 12 months after your last menstrual period. “Officially” just means a doctor can confirm it’s menopause 12 months after your last period and there is no other cause.”
During the transition to menopause (called perimenopause), your body goes through significant hormonal changes. These symptoms can start years before your periods actually stop.
Signs of menopause include hot flashes, night sweats, mood changes, sleep disturbances, brain fog, low sex drive, and, yes, weight gain.
What causes menopause weight gain?
Menopause weight gain isn't just about one thing going wrong in your body. It's actually several changes happening simultaneously that create the "perfect storm" for weight gain:
1. Hormones change where you store fat
During menopause, your estrogen levels drop significantly, and this has a direct impact on how your body handles fat storage. Research shows that postmenopausal women have about 36% more belly and waist fat and 49% more deep abdominal fat compared to women who haven't gone through menopause yet.
In other words, as estrogen levels drop, your body shifts from storing fat on your hips and thighs (that "pear" shape) to storing more fat around your abdomen or belly fat (the “apple shape).
2. You're losing muscle mass
While women naturally lose 3% to 8% of muscle mass each decade after age 30, menopause ramps it up. Research shows that women lose about 10% of their muscle mass between early and late perimenopause. It’s quite a dramatic drop.
The numbers are eye-opening:
Only 3% of women in early perimenopause have sarcopenia (severe muscle loss), but this jumps to 30% by late perimenopause. This makes menopause a vulnerable time for muscle loss.
How does muscle loss affect weight gain?
Muscle burns more calories than fat, even when you're just sitting around. So, as you lose muscle rapidly during menopause, your body burns fewer calories throughout the day.
This means even if you eat the same amount you always have, your body now burns less of it, leading to weight gain.
3. Your metabolism slows down
The combination of hormonal changes and muscle loss during menopause has a direct impact on metabolism. It becomes hard for your body to burn calories as efficiently as it once did.
A study of over 26,000 women revealed that menopause triggers rapid changes in heart health markers between the ages of 45-55. As estrogen drops, women see a shift to higher cholesterol and altered metabolism, and more belly fat.
This means that the "calories in, calories out" approach or the diet you followed in your 20s and 30s may not be as effective. Maintaining your weight during perimenopause and menopause now needs a more conscious effort and a different strategy.
4. Sleep and stress: the vicious menopause cycle
“Menopause symptoms like hot flashes and night sweats can seriously disrupt your sleep,” says Registered Dietitian Faycurry, RD. “Poor sleep then affects the hormones that control hunger, making you ravenous. These hunger pangs can lead to late-night cravings, leading you to consume more high-calorie foods.”
In particular, poor sleep can:
- Increases ghrelin, the hormone that makes you hungry
- Lowers leptin, the hormone that makes you feel full
On top of that, the physical and emotional challenges of menopause often increase stress levels. Chronic stress raises cortisol (the stress hormone), which encourages your body to store more belly fat and triggers stress eating habits in some women.
As you can see, it’s a frustrating cycle of menopause symptoms causing poor sleep and more stress, which in turn leads to more hormonal imbalances, stress, and weight gain.
How much weight do women typically gain?
Women typically gain about 3 pounds (1.5 kg) per year during menopause, accumulating over 22 pounds throughout the menopause transition.
Apart from the weight gain itself, there's an additional concern: the body stores more fat around the abdomen. This belly fat is linked with a higher risk of heart disease and type 2 diabetes.
What’s the best menopause diet?
Menopause cannot be prevented, but lifestyle changes can help you manage the symptoms. The good news is that you can prevent or limit weight gain during menopause.
Here are some guidelines on what to eat during menopause:
1. Get enough protein
Protein helps preserve muscle mass and keeps you feeling full for a longer time. Studies show that consuming 20-25 grams of protein (the size of a palm) with breakfast, lunch, and dinner can be beneficial.
Faycurry, RD, says, “The type of protein you eat also makes a difference. Good protein sources include lean meats, fish, eggs, Greek yogurt, beans, and nuts. Lean red meat is also okay in smaller amounts. Aim for a palm-sized portion of protein at each meal”.
2. Don't skip the fiber
Foods high in fiber, like vegetables, fruits, and whole grains, help you feel full faster and support healthy digestion.
Many studies show that increasing your fiber intake can reduce the risk of weight gain and fat in women. In fact, women who ate less fiber tend to gain significantly more weight than others. And, women who increased their fiber intake over time lost weight.
Dietary fiber also helps lower insulin resistance, which is linked to weight gain, particularly belly fat.
High fiber foods to eat during menopause include:
- Whole vegetables: Broccoli, peas, beans, carrots, artichokes, Brussels sprouts, kale, and pumpkin
- Fruit (whole, not juiced): Berries, pear, apple (with the skin), banana, avocado
- Lentils: Brown lentils, black lentils, red lentils, and other legumes like chickpeas and kidney beans
- Whole grains: Quinoa, brown rice, steel-cut oats, and whole-wheat or multigrain products
Faycurry, RD, notes, “Remember to increase your fiber intake gradually and hydrate well. Too much too soon can lead to digestive problems like bloating, gas, and abdominal cramps. Drinking plenty of water helps your digestive system move the fiber through and reduces discomfort.”
3. Include healthy fats
Incorporate small amounts of healthy fats in your diet. Research shows that women who eat more omega-3s and cut back on saturated and trans fats during menopause tend to have better fat distribution, less belly fat, and improved metabolic health markers.
Fats help you feel full and prevent overeating, particularly when combined with fiber, protein, and non-starchy carbohydrates.
Healthy fats to include in your diet during menopause include oily fish (such as salmon, fresh tuna, and mackerel), nuts, seeds (like flaxseeds and chia seeds), olive oil, and avocados.
4. Evaluate your portion sizes
“As metabolism slows down during menopause, it’s important to pay attention to how you balance your plate, notes Faycurry, RD. Try eating balanced meals with half your plate filled with whole vegetables (non-starchy), a quarter with lean meat, and a quarter with whole grains.”
Some people find that eating smaller, more frequent meals helps maintain steady energy levels and prevents overeating later in the day.
Prevent menopause weight gain: Lifestyle factors
Apart from your diet, there are other lifestyle factors that can help you stay healthy during menopause, including managing weight gain.
1. Focus on strength training
Building and maintaining muscle is crucial because it directly boosts your metabolism, and recent research shows this is especially important during menopause.
One review of 12 studies found that strength training helped increase muscle mass and reduce body mass index (BMI) and body fat percentage.
2. Try to get quality sleep
Establish a relaxing bedtime routine and maintain a cool, dark bedroom to help alleviate menopause-related sleep issues and night sweats. A warm bath can help.
Avoid exercising too late in the evening, as it may interfere with your sleep. Try not to drink caffeine, alcohol, or eat sugary foods close to bedtime.
3. Manage stress
Studies show that mindfulness-based stress reduction (MBSR) programs can help reduce stress in menopausal women.
These programs include mindfulness meditation, body scan exercises, yoga and stretching, guided group discussions, and journaling. If you’re unable to lower your stress levels on your own, consider cognitive behavioral therapy (CBT) with a licensed mental health counselor.
Final thoughts: Menopause weight gain
Weight gain during menopause is driven by a complex mix of hormonal changes, muscle loss, slower metabolism, and lifestyle factors, like sleep and stress. While it's common, it can be prevented or managed.
By focusing on protein-rich nutrition, prioritizing strength training, and managing sleep and stress, you can navigate the menopausal transition while maintaining your health and confidence.
Get a personalized menopause weight loss diet plan, covered by insurance.
Frequently Asked Questions (FAQs)
How can I stop menopause weight gain?
Eapen, MD, says, “You cannot stop menopause, but you can prevent or limit weight gain during this transition. The most effective approach combines regular strength training, a menopause diet rich in protein and fiber, with a focus on good sleep and stress management.”
What's the main cause of belly fat in menopause?
Dropping estrogen levels in menopause causes your body to redistribute fat from your hips and thighs to your abdomen (belly). Additionally, age-related muscle loss slows metabolism, which can make you gain weight. Menopause also brings higher stress levels and poor sleep, which raise cortisol levels and insulin resistance, which encourage more belly fat storage.
Does hormone replacement therapy (HRT) make you gain weight?
“Hormone replacement therapy (HRT) is a treatment that replaces hormones your body stops making during menopause,” says Eapen, MD. “Evidence suggests it may help prevent the shift in body fat to the abdomen that happens during menopause. However, it's not considered a weight-loss treatment on its own. The decision to use HRT should be based on a thorough discussion with your healthcare provider about the overall risks and benefits.”
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The views expressed by authors and contributors of such content are not endorsed or approved by Fay and are intended for informational purposes only. The content is reviewed by Fay only to confirm educational value and audience interest. You are encouraged to discuss any questions that you may have about your health with a healthcare provider.
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