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Menopause and Weight Gain: Understanding the Connection and How To Manage It
Reviewed by Dr. Kenneth Barron, MD
Menopause is a natural part of life that every woman experiences, but the changes it brings can feel very out of the ordinary. One of the more frustrating symptoms? Weight gain. It often seems to creep in out of nowhere, leaving you wondering why your usual habits no longer work.
What Is Menopause?
Menopause marks the end of your menstrual cycle, officially beginning when you’ve gone 12 months without a period. For many women, it typically occurs in the late 40s to early 50s. (The average age is about 51 years old) However, some symptoms begin earlier with perimenopause, a transitional phase where hormone levels start to fluctuate.
During menopause, your body produces significantly less estrogen and progesterone—two hormones that influence everything from mood to metabolism. These hormonal shifts can lead to a variety of symptoms, including hot flashes, changes in mood, difficulty sleeping, and even weight gain.
How Can Menopause Cause Weight Gain?
Weight gain during menopause isn’t just about eating habits or exercise routines—it’s largely influenced by the natural changes your body undergoes during this time. Here’s how menopause can cause weight gain:
Hormonal Changes: As your estrogen levels drop, your body might store more fat, especially around the abdomen. Estrogen also plays a role in regulating metabolism, and without it, your body burns fewer calories at rest.
Slower Metabolism: Menopause can slow down your metabolism, meaning your body processes food and burns calories at a slower rate than it used to. This makes it easier to gain weight, even if your eating habits haven’t changed. Many people have to work harder to maintain the same weight before menopause.
Loss of Muscle Mass: Muscle mass naturally decreases with age, and menopause accelerates the process. Since muscle burns more calories than fat, losing muscle makes it harder to maintain or lose weight.
Insulin Resistance: Hormonal shifts during menopause can make your body more resistant to insulin, leading to higher blood sugar levels and a greater likelihood of weight gain, particularly in the belly area.
Sleep Disruptions: Menopause-related sleep disturbances, such as insomnia or night sweats, can throw off your body’s hunger and fullness hormones (specifically ghrelin and leptin). This can lead to increased cravings, particularly for sugary or high-calorie foods.
Is There Treatment For Weight Gain Caused By Menopause?
If you’ve been struggling with menopause weight gain, know that you’re not alone. As mentioned, many women experience changes in weight and fat distribution during the menopause transition, but there are several treatments and lifestyle changes to help you regain control and achieve a healthy weight:
Healthy Diet Choices: Focus on whole foods like fruits, vegetables, lean proteins, and whole grains while limiting processed foods and those high in saturated fat. Avoiding fat and processed foods can help stabilize hormones and manage symptoms.
Increased Physical Activity: Try to incorporate both cardio and strength training into your routine. Building muscle mass through strength exercises can combat the tendency to lose muscle mass during menopause, helping you burn more calories and reduce belly fat.
Hormone Therapy: For some, hormone therapy can help alleviate menopause symptoms and help manage menopausal weight gain. On the whole, users of hormone replacement gain less weight than those not on hormone replacement therapy (Postmenopausal hormone therapy: an Endocrine Society scientific statement; J Clin Endocrinol Metab. 2010 Jul;95(7 Suppl 1):s1-s66.) By addressing hormonal imbalances, hormone therapy could reduce fat storage and help prevent more weight gain. Your doctor can help determine if this is a good treatment option for you based on your symptoms.
Additional Symptoms of Menopause Can Include:
- Hot flashes
- Mood swings
- Difficulty sleeping
- Loss of muscle tone
- Increased risk of cardiovascular disease
Get Treatment for Menopause at The Center for Advanced Gynecology
At The Center for Advanced Gynecology, we’re here to help you navigate the challenges of menopause, including managing weight gain and other symptoms. Since 2018, our dedicated team has provided specialized care in hormonal imbalances, hormone replacement therapy, and menopausal management.
Whether you’re seeking routine gynecologic care or advanced treatment options, we’re committed to improving your health and helping you feel your best during this new stage of life.