Menopause Weight Gain
What is menopause weight gain?
As women go through menopause, there can often be an influx or pronounced increase in body weight. Most women gain 5-8% of their baseline body weight in the first two years of menopause.
What causes menopause weight gain?
There is no single cause of weight gain during menopause. Some contributing factors that are directly related to aging (not just menopause) are a slowed metabolism, less exercise, mobility issues, and lack of sleep.
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What is going on inside your body?
Aging generally leads to a decline in muscle mass, thus causing your metabolism to slow down, making it harder to burn calories.
Research in animals suggests that the drop in estrogen makes it more challenging to regulate eating and slows down the metabolism, making it take longer to burn calories. Other research has shown that women in perimenopause have higher ghrelin hormone levels, contributing to hunger.
During menopause, fat tends to be distributed around the midline, leading many women to shift figure shape. Other menopause symptoms, including anxiety, hot flashes, and night sweats, can lead to trouble sleeping, also associated with weight gain.
What are some non-medical treatments for menopausal weight gain you can do at home?
Exercise: Getting the right kind of exercise is guaranteed to burn more calories and help eliminate unwanted weight. However, certain activities may suit your changing body and interests better.
The CDC recommends a total of 150 minutes per week of aerobic exercises like walking, running, and swimming for adults. Adults should also do strength training exercises like yoga, pilates, or weight lifting at least 2x a week.
Mindful diet: Increasing the portion of fruits and vegetables in your diet while decreasing refined carbohydrates can help get excess weight under control. Being intentional about portion control can help you avoid overconsumption of food.
Maintain your mental health: Stress, anxiety, and other mental health conditions can affect eating habits, leading to emotional or binge eating. A lack of sleep can also contribute to decreased activity and motivation. Incorporating tools like talk therapy to address mental health issues is an option for maintaining a healthy mental state.
What should you do next?
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Select and submit all of the symptoms you are currently experiencing so your doctor can assess and provide a tailored treatment plan for you.
of Members report symptom improvement within 3 months.
care at your fingertips.
of Members report symptom improvement within 3 months.
care at your fingertips.
References
- According to a report published by the Mayo Clinic in 2017, women, on average, gain 1.5 pounds per year in their 50s and 60s, regardless of their body type or ethnic background.
- A small study presented at the annual meeting of the Endocrine Society in 2021 showed that sleep disturbances contribute to menopausal weight gain and that addressing these sleep issues can reduce the risk of weight gain.
- In a study published in the Journal of Clinical Investigation Insight in 2019, women doubled their fat mass and lost lean mass at the start of the menopausal transition but maintained fat and lean mass post-menopause.
