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Female Reproductive Health

Menopause Weight Gain and How to Maintain a Healthy Weight

Elara Care

• 4 min read
Menopause Weight Gain and How to Maintain a Healthy Weight

What is menopause?

Menopause is when a woman stops having periods and is no longer able to get pregnant naturally. Periods tend to stop over time, such as over a few months or years, becoming less frequent until stopping completely.

They can, however, stop suddenly. It really varies from person to person.

Symptoms of menopause:

  • Irregular periods
  • Hot flashes and night sweats
  • Irritability
  • Trouble sleeping
  • Forgetfulness
  • Changes in libido
  • Dry skin
  • Thinning hair
  • Weight gain

When does menopause happen?

Menopause usually occurs between the ages of 45 and 55, as oestrogen levels start to decrease. The UK average is 51. Again, however, the age at which menopause is experienced varies from woman to woman. Around 1 in 100 women may experience premature menopause, whereby a woman’s periods stop before the age of 45.

This can occur for a variety of reasons, such as cancer treatment or a hysterectomy.

hormones written with pink petals around it

How long does menopause last?

It is hard to say how long you will experience menopause symptoms, and how long it will take for your periods to stop completely.

This varies between women. Typically, with natural menopause, symptoms can start a few months or years before your periods stop completely. This is called Perimenopause.

After your periods stop completely, usually symptoms are continually experienced for around 4 years after your last period. Again this can vary from woman to woman, as some women may experience sudden menopause if they go through a hysterectomy, for example. Genetics will also play a part.

Menopause weight gain

Weight gain is very common in women going through menopause and is to be expected. Women typically experience weight gain around the abdomen in particular.

As oestrogen levels decline, weight gain is a normal symptom while the body copes with this change, and losing weight or maintaining your usual healthy weight can become more difficult.

Causes of menopause weight gain:

  • Hormonal changes are usually to blame for weight gain in the abdomen, hips and thighs
  • Ageing – muscle mass usually decreases with age while fat increases
  • A slowing metabolism due to a loss of muscle mass
  • Genetics
  • Lack of exercise
  • Unhealthy eating habits
  • Lack of sleep

How to tackle menopause weight gain

two women hi-fiveing each other after tackling weight issues

Physical Activity

Physical activity is very important in maintaining a healthy weight, particularly during menopause as your metabolism slows and your muscle mass decreases. Moderate aerobic exercise such as brisk walking or jogging at least 3 times a week is a good way to keep moving and help keep the weight off.

Eat right

You might find that during menopause, your body doesn’t metabolise those calories like it used to. This is normal and to be expected, but it may mean that you need to adjust your meal schedule and portion sizes, to ensure that weight gain from the excess calories doesn’t sneak up on you.

Eating right isn’t, however, just about cutting calories. It is also about eating the right foods which will not only help keep the weight off but also keep you energized and healthy. Choosing meals and ingredients which are less processed, and incorporating more fruits and vegetables is a good start. Also try to reduce your sugar intake, as this can also contribute to weight gain during and after menopause.

Limit Alcohol

It is no secret that alcohol can be very fattening and high in calories. While a glass of wine with dinner every now and again won’t hurt you (in fact it can be beneficial), try and reduce your alcohol intake during menopause to keep off the extra pounds. It may also help with some of the menopause symptoms you experience.

Getting enough sleep

Sleep is essential to be able to function properly during the day. You are much more likely to gain weight during menopause if you are not getting enough sleep. It is important that you make time to get sufficient rest, so that you have the energy to remain active throughout the week, and so that your body can cope with the hormonal changes that are taking place in your body.

Have a support system

Menopause can be a very challenging time in a woman’s life, and it can seem as though the symptoms are never-ending. Weight gain is only one symptom of mental health, whereas poor mental health can be an even more debilitating symptom, which can be hard to deal with. Make sure that you have a good support system around you, such as friends and family, or even a doctor or counsellor you can talk to if things get tough. A support system can not only help you with maintaining a healthy lifestyle to keep the weight off but can also support you through the emotional peaks and troughs which you will inevitably experience.

Concluding thoughts

Menopause can be a very trying time for women, and symptoms and timelines can vary greatly between women. Weight gain is a normal and very common symptom of menopause, and it is important to be aware of this to maintain a healthy weight and lifestyle as you move into your next phase of life. Taking good exercise, getting enough sleep and eating right are among the most important things which you can do to help keep menopause weight gain at bay.

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