Menopause and Weight Gain: What You Need to Know

Alongside hot flashes and night sweats, many women also notice weight gain around menopause. In India, this is especially common, with nearly 80% of women experiencing weight gain or obesity after menopause. As if this wasn’t bad in itself, weight gain after menopause has also been linked with a significant increase in the risk of heart disease, stroke, diabetes and early-onset dementia. However, the impact of menopause weight gain extends further. It's much more than putting on a few extra pounds — both literally and figuratively. 

Menopausal changes like these have a profound impact on how you feel about yourself, your self-confidence and self-esteem. In addition to feeling grief over the end of an era, you can also feel a deep sense of loss about your “old body”.  While it’s hard to cope with these changes, you can empower yourself with knowledge and self-care so that this transition becomes one of self-discovery and better health.  

Why does menopause cause weight gain?

Weight gain during menopause is driven by a variety of factors, with the most significant being hormonal changes. As oestrogen levels fluctuate and decline, there is a change in fat distribution patterns, with less fat accumulation around the hips and thighs, but more towards the abdomen. Increased levels of relative testosterone may further promote visceral fat storage, which is associated with cardiometabolic health risks. An increase in levels of the stress hormone cortisol, which can occur with menopausal mood swings and anxiety, promotes further accumulation of abdominal fat. 

In addition to hormonal changes, menopause weight gain can also occur as a result of metabolic changes associated with muscle mass loss and insulin resistance, leading to reduced energy expenditure and increased fat storage. There are also changes in the way our bodies process nutrients that can increase the risk of weight gain. Moreover, reduced activity levels without corresponding changes in caloric intake contribute to weight gain.

Perimenopause weight gain: What’s really happening?

For many women, weight gain doesn’t wait until menopause — it often begins earlier, during the transition known as perimenopause. This transitional phase typically begins by the early to mid-40s for most women, with levels of oestrogen and progesterone starting to fluctuate considerably. This can trigger a sudden increase in weight, with most women gaining an average of at least two kilos, while 20% gain upwards of four kilos. This type of perimenopause weight gain is no different to the weight increases seen during menopause, except that it begins earlier. 

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Natural remedies for menopause weight gain

Although there are no proven natural remedies for menopause weight gain, some plant-based ingredients have been shown to offer potential benefits.

• Soya: Natural compounds in soy called isoflavones may help relieve some symptoms, including weight gain, because of their oestrogen-like effects.

• Flaxseed: Some evidence suggests that flaxseeds may reduce the severity of menopause symptoms like hot flashes, but it has also been shown to improve body composition and weight management.

• Dietary fibre: High intake of soluble and insoluble fibre is known to support weight loss and may also reduce weight gain during menopause because of its gut health and satiety-promoting effects.

Best lifestyle changes to prevent weight gain after menopause

Healthy lifestyle changes can help with menopause symptoms, including weight gain. These steps are regarded as essential to relieve menopause symptoms, and they can also mitigate some of the menopause-associated risks of heart disease and diabetes. These changes include:

• Regular exercise with a blend of both weight-training and aerobics, as this promotes weight management not just through increased caloric expenditure, but also through improved insulin sensitivity and muscle mass gains, which results in a metabolic boost.

• A balanced diet that has higher protein content from lean meats or seafood, along with plenty of high-fibre vegetables, fruits, whole grains, nuts, and seeds, can significantly improve menopause weight management. It’s also important to limit or avoid processed foods and refined sugars.

• Sleep and relaxation are just as important to your health, and inadequate sleep and high stress are both linked to increased weight gain. Adopting sleep hygiene practices and relaxation activities such as deep breathing and meditation can help significantly.

When to seek medical advice for menopause weight changes?

Any sudden changes in your health should always be brought to the attention of your doctor. This is also true with weight gain. Any sudden and rapid increase in weight, such as over a period of just a few months, warrants attention. You should also talk to your doctor if:

• Lifestyle changes and diet do not help with weight loss.

• There are other symptoms, such as high blood pressure or high cholesterol.

• Menopause symptoms are so severe that they interfere with daily life.

• Menopause symptoms are accompanied by any symptoms not associated with menopause.

You’re not alone, and this can be managed

Menopause weight gain can leave you feeling overwhelmed and isolated, but you are not alone. With patience, knowledge, and small daily choices, as well as support from loved ones and healthcare professionals, you can manage menopause symptoms such as weight gain. Ultimately, every step you take towards better health will also empower you and give you a stronger sense of wellbeing and fulfilment.

Frequently Asked Questions

1. Is weight gain during menopause preventable?

Although there’s no foolproof way to prevent menopause weight gain, you can lower the risk and manage your weight effectively with healthy lifestyle changes, including diet, exercise, sleep, and stress management.

2. Does menopause weight gain stop after menopause?

Menopause-associated weight gain will stop as your hormone levels stabilise, but it’s important to limit weight gain and lose excess weight during menopause, as excess weight from menopause is linked with a higher risk of osteoporosis, joint disease, diabetes, heart disease, and other chronic conditions. 

3. How much weight gain can I expect during menopause?

On average, women gain about two kilos of weight, but about 20% women may  gain over four kilos as a result of physiological changes during menopause.