Menopause and Weight Gain: What is happening to my body and how can i control it?

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Oct 17, 2024

If you're reading this, you're probably at a stage in life where changes are not only inevitable, but can feel challenging. You may have noticed that clothes that once fit you perfectly no longer fit, or that tummy that was never a problem can no longer be hidden. Even more frustrating is the constant desire to eat, especially sweets, as if your body is asking for something you can't control.

You're not alone. These are common experiences during perimenopause and menopause. Hormonal changes can make you feel like you're losing control over your body, and it's natural to feel frustrated. You might be wondering: Why can't I suddenly stop gaining weight? Why am I so hungry now, especially for foods I know aren't the best for me?

The reality is that menopause brings with it a host of hormonal changes that affect how your body stores fat, how it handles stress, and how it makes you feel hungry. But here's the important thing: While these changes are a part of life, they don't mean you can't do anything about them. Understanding why it happens and how you can manage it is the first step to feeling better and in control of your health.

Let's explore together the causes behind this weight gain and, most importantly, how you can start feeling better, little by little.

When does weight gain begin during menopause?

Weight gain associated with menopause is usually most noticeable during the onset of perimenopause, the phase preceding menopause. During this time, you may still have menstrual cycles, but you will notice changes, such as irregularities, hot flashes, mood swings, and of course, weight gain.

These symptoms can begin up to seven to ten years before actual menopause and are the result of hormonal fluctuations in estrogen and progesterone levels. These fluctuations, combined with other factors, can trigger rapid weight gain.

Knowing that this process begins long before menopause helps you understand why your body seems to have changed so suddenly, giving you a clearer picture of what's happening.

Weight gain doesn't happen all at once.

As Drs. Klara Senior and Sofia Herrera explain, “That weight gain usually doesn’t happen all at once.” Rather, changing life circumstances, such as increased work and parenting responsibilities, combine to take away time we once spent on leisure activities that kept us active. “We slowly begin to realize that we’re neglecting ourselves and falling behind on our priorities,” Dr. Klara says.

The decrease in estrogen and progesterone, along with aging in general, triggers metabolic changes in the body. One of these changes is a decrease in muscle mass, which causes fewer calories to be burned. If fewer calories are burned, fat accumulates.

On the other hand, genetics, lack of sleep and a sedentary lifestyle also play a role. It can become a vicious cycle. We lose muscle tone and accumulate more fat as our metabolism slows down, contributing to further weight gain. And that cycle continues.

“The reality is that our metabolism slows down as we age,” explains Dr Sofia Herrera. Studies have shown that metabolism remains fairly stable between the ages of 20 and 60, but then slows down.

However, all is not lost. “Weight gain does not happen to everyone; people who stay very active, who are disciplined with exercise and are intentional about what they eat, do experience changes but they are minimal,” concludes Dr. Sofia.

Is Hormone Therapy (MHT) the cause of weight gain?

Although Menopausal Hormone Therapy (MHT) has been controversial, scientific evidence suggests that it is not the direct cause of weight gain. In fact, the weight gain observed during menopause is more related to natural aging and decreased physical activity than to MHT itself.

A study published in The Journal of Clinical Endocrinology & Metabolism confirmed that weight gain during menopause is more the result of a redistribution of body fat, mainly towards the abdominal region, and a decrease in muscle mass, than of the use of MHT.

Hormone therapy, on the other hand, has been shown to have neutral or even beneficial effects on body composition. In some cases, hormone therapy can help maintain a healthier distribution of body fat, by reducing the accumulation of visceral fat seen with decreased estrogen.

So, although many women fear that MHT will make them fat, the reality is that hormonal changes related to menopause and aging are primarily responsible. It is important to remember that body weight is also influenced by other factors, such as diet, exercise and genetics.

What causes belly fat, or "menopause belly"?

Muscle tone that is lost due to reduced hormone production is often replaced by fatty tissue deposits. The areas where muscle is usually lost are around the midsection, so that is where fatty tissue accumulates. Genetics are also a factor.

If your family members tend to accumulate more weight in the abdominal area, especially after menopause, you are more likely to experience the same if steps are not taken to prevent it.

Tips for managing weight gain during menopause

Although hormonal changes and aging may seem out of your control, the good news is that there are effective ways to manage weight gain during menopause. With a few lifestyle adjustments, you can regain balance, feel better in your body, and prevent the weight gain cycle from continuing. Here are some practical tips to help you do just that.

Eat a balanced diet:

Maintaining a nutrient-dense diet is key to preventing weight gain during menopause. Opting for fresh, unprocessed foods can make a big difference in metabolic health. According to studies conducted by Harvard T.H. Chan School of Public Health , a diet rich in fruits, vegetables, lean proteins, and whole grains helps control weight and reduces the risk of chronic diseases. These choices are also high in fiber, which can help keep you feeling full and reduce cravings for unhealthy foods.

Limiting your intake of ultra-processed foods, sugars, and saturated fats is equally important. Not only are these foods high in empty calories, but they can also contribute to inflammation and increased belly fat. A study in The British Journal of Nutrition revealed that diets high in refined sugars and saturated fats are associated with an increased risk of obesity, cardiovascular disease, and metabolic dysfunction.

Incorporate more protein into your diet:

Proteins, such as meat, fish, eggs and legumes, provide steady energy and help you feel fuller for longer, reducing carbohydrate cravings. Unlike refined carbohydrates that create energy spikes followed by crashes, protein is like “coal on the fire,” providing more stable and longer-lasting energy. Consider protein-rich breakfasts like granola with coconut yogurt and flaxseed, or lunches like shakshuka or tofu scramble with vegetables.

Regular exercise:

Exercise is key to combating weight gain during menopause. Combining cardio and resistance training can help maintain muscle mass and boost metabolism. The American Heart Association recommends at least 150 minutes of moderate exercise per week, combined with two or more days of strength training. Not only does this help with weight control, but it also improves heart health and bone density, which can decline during menopause. Not feeling energetic enough? Try taking Libizens to gain vitality for both exercise and intimate encounters.

Limit alcohol consumption:

Alcohol is a source of empty calories and can contribute to weight gain, especially in the abdominal area. In addition, alcohol affects sleep quality and can inhibit food choices, leading to consuming more food than necessary. Reducing alcohol intake or limiting alcohol consumption to special occasions can help maintain a healthy weight during menopause.

"While many people believe that a glass of wine can help them feel sleepy, the reality is that it disrupts sleep quality," says Juliana Kling, M.D., assistant director of the Mayo Clinic Women's Health Center in Arizona. "This should be taken into consideration and perhaps alcohol consumption before bedtime should be reduced or eliminated."

Stress management:

Stress is another factor that can contribute to weight gain, especially by promoting the release of cortisol, a hormone that can increase belly fat. Stress management techniques, such as yoga, meditation, and deep breathing, have been shown to be effective in reducing cortisol levels.

Incorporates nutritional supplements:

During menopause, certain supplements can help better manage symptoms, including weight gain, by providing the nutrients the body needs. Supplements like Zenzsual's Bye Bye Menopause help relieve hormonal symptoms, reduce hot flashes, night sweats, and mood swings. It is a natural, vegan supplement , free of estrogen, sugar, and soy.

Improves sleep quality:

Restful sleep is essential for regulating metabolism and appetite. Studies have shown that people who sleep less than six hours a night are more likely to gain weight and crave unhealthy foods. Creating a healthy sleep routine and consulting a doctor if hot flashes are disrupting your night's rest can make a big difference.

Frequently Asked Questions

Is weight gain inevitable during menopause?
No, it is not inevitable, although many women experience changes in their bodies during menopause. Factors such as a slower metabolism, hormonal changes and loss of muscle mass can make it easier to gain weight. However, by eating a balanced diet, exercising regularly and managing stress and sleep, it is possible to control weight during this stage.

Why am I accumulating fat mainly in the abdominal area?
Declining estrogen levels affect how the body distributes fat, leading to increased fat accumulation in the abdominal area, also known as the "menopausal belly." In addition, loss of muscle tone in that area contributes to fat accumulation. Genetic factors also play a role; if your family has a tendency to accumulate fat in the abdomen, you may experience something similar.

How can I get rid of belly fat during menopause?
Losing belly fat during menopause can be challenging, but it's not impossible. The key is to take a comprehensive approach that combines healthy eating, exercise, and stress management.

What type of diet is best to avoid weight gain during menopause?
A balanced diet, rich in protein, fruits, vegetables, whole grains and low in ultra-processed foods, is the best way to avoid weight gain. The Mediterranean diet, for example, is highly recommended as it is full of anti-inflammatory foods and low in trans fats, sugars and sodium. Incorporating protein into every meal can also help you feel fuller and avoid cravings for refined carbohydrates.