6 Strategies to tackle weight gain during menopause

Sue Heikkinen, MS, RDN, CDCES, BC-ADM, ACE-PT - Registered Dietitian Nutritionist and Certified Diabetes Care and Education Specialist

Weight gain during menopause is a common woe. Hormonal changes make women more prone to belly fat and the health risks that come with it. These changes are not inevitable- here’s what you can do.

Why do women gain weight during menopause?

Menopause technically means the absence of menstrual periods for one year. Perimenopause, which leads up to menopause, can last for years. In addition to uncomfortable hot flashes and other bothersome symptoms, many women report weight gain associated with menopause.

According to some research, menopause-related weight gain results from reduced energy needs due to lower estrogen levels, while other research suggests factors such as aging, decreased activity, and poor sleep contribute to weight gain.

However, hormonal changes, in general, do contribute to fat depositing in the midsection. Extra midsection or “belly” fat comes with a higher risk of diabetes and heart disease. Tight-around-the-waist pants suddenly become a red flag when you consider those dangers.

Of course, it is unrealistic to expect to keep the same body shape throughout our lives as in our 20s or 30s. Yet, the weight gain of menopause is not inevitable.

Manage weight gain during menopause with these 6 strategies

1. Move more

A decrease in moderate-intensity exercise appears to be a significant reason women burn fewer calories during the menopausal transition. In their five-year study, a Canadian research team attributed the reduced calories burned by women near menopause to less exercise, not a slower metabolism. Common menopausal factors of fatigue, hot flashes, poor sleep, and stress can make women less inclined to exercise, contributing to weight gain.

Moving more can reduce abdominal (visceral) fat, regardless of weight loss. Visceral fat is associated with greater inflammation and risk of chronic conditions like heart disease. Moreover, exercise increases muscle and fat-free mass, and aerobic exercise contributes to fat loss among postmenopausal women.

Physical activity is in our control when so many other things aren’t. Effective moderate activities include brisk walking, dancing, bicycling, golfing (carrying clubs), playing frisbee, and even doing housework. None of those require a gym!

Tip: Moderate-intensity activities allow you to talk but would make singing difficult. They burn anywhere between 3.5 to 7 calories per minute. Aim for 150 to 300 minutes of moderate-intensity activity weekly.

2. Include strength training

Strength training is valuable for weight loss since muscles are a significant driver of our metabolism. Additionally, muscle loss often accompanies menopause and is common with aging. Strength or resistance training is valuable for preserving and increasing muscle mass.

Without regular exercise, we can experience a three to eight percent decline in muscle mass per decade after age 30. The menopausal hormone changes can cause decreased muscle mass, meaning we must work harder to maintain muscle. Strength training also helps prevent loss of bone density.

Tip: Aim for two or more weekly sessions of strength training.

3. Prioritize sleep

Sleep has multiple effects on menopausal weight gain. According to the National Sleep Foundation, sleep complaints dramatically increase as women reach their 40s and 50s. Moreover, the menopausal transition, as well as stress, anxiety, and untreated sleep apnea, contribute to worse sleep.

Other common menopausal symptoms, such as hot flashes and night sweats, contribute to poor sleep. Energy metabolism closely follows body core temperature, so changes in body temperature can influence energy needs and contribute to weight changes.

Poor sleep, in turn, can make weight management more difficult, by affecting hunger hormones, appetite, cravings, food choices, and energy levels.

Tip: Create a bedtime routine that helps you relax and cool down at night, such as bathing and listening to calming music. Keep the bedroom temperature cool, and wear light, moisture-wicking pajamas.

4. Consider a Mediterranean diet

Well known for its heart-protective properties, a Mediterranean diet may optimize health during menopause and beyond.

Closely following a Mediterranean diet is associated with less weight gain during menopause. The Mediterranean diet offers additional health benefits. A survey of women in their menopausal years reported that women who closely adhered to a Mediterranean diet had lower cholesterol, blood sugar, and inflammation. The Mediterranean diet also potentially reduces abdominal (belly) fat accumulation.

The Mediterranean diet emphasizes fruits, vegetables, legumes (beans and lentils), whole grains, nuts, seeds, and lean proteins like fish.

Tip: Start slowly and gradually incorporate more elements of the Mediterranean diet into your eating pattern. Begin by adding vegetables to all of your meals, or try making one meal plant-based each week.

5. Track your food

Weight gain during menopause can result from a subtle energy imbalance. Use MyNetDiary to track caloric intake from food and calories burned with exercise. Even minor adjustments to your food choices can help prevent unwanted pounds and put you back in charge.

Tip: Get started with MyNetDiary. Use the app to establish a calorie budget, then track meals to stay on target.

6. Keep some perspective

Western culture places a high value on youth and unattainable body images, making aging and the menopausal years even more difficult. The stress of striving for unrealistic ideals can make it more challenging to take care of yourself. Focus on what you can do–eat well, move more, and appreciate your body, regardless of your stage of life.

Tip: Incorporate stress management techniques into your routine. Try journaling or a gratitude practice.

6 Strategies to tackle weight gain during menopause

Why do women gain weight during menopause?