As women get older, they may notice that it becomes harder to stay at their usual weight. It's common for weight gain to start a few years before menopause, during the time known as perimenopause. Weight gain often continues at about the rate of 1.5 pounds (0.7 kilograms) each year as women go through their 50s.
This potential for weight gain may continue past perimenopause and be a common issue through menopause. Menopause is the stage of life when periods stop for good. It's diagnosed after 12 months without a period. In the United States, the average age of menopause is 51. But you may be able to minimize menopausal weight gain by paying attention to healthy eating habits and leading an active lifestyle.
What causes menopausal weight gain?
The hormonal changes of menopause tend to make it more likely for weight gain to happen around the belly, rather than the hips and thighs. But hormonal changes alone don't necessarily cause weight gain. Instead, it's usually related to diet, lifestyle changes, genetic factors and aging itself.
For example, muscle mass typically goes down with age, while fat increases. Losing muscle mass slows the rate at which the body uses calories. That rate is called metabolism. This change in metabolism can make it harder to stay at a healthy weight. If you continue to eat as you always have but don't increase your physical activity, you're likely to gain weight.
Many people become less active as they age. Paying attention to your activity and trying to move more may help keep you at a healthy weight.
Genetic factors also might play a role in weight gain around menopause. If your parents or other close relatives carry extra weight around the abdomen, you probably will too.
Other factors, such as eating a diet that isn't healthy and not getting enough sleep, may contribute to menopausal weight gain. When people don't get enough sleep, they tend to snack more, eat and drink more calories, and are less active.
How risky is this weight gain?
Menopausal weight gain can have serious effects on your health. Extra weight, especially around your belly, increases your risk of many health issues, including:
- Breathing problems.
- Heart and blood vessel disease.
- Type 2 diabetes.
Extra weight also raises your risk of some kinds of cancer. These include breast, colon and endometrial cancers.
What's the best way to prevent menopausal weight gain?
There's no magic formula to prevent or reverse menopausal weight gain. But it can help to stick to the basics:
-
Move more. Physical activity, including aerobic exercise and strength training, may help you lose extra pounds and stay at a healthy weight. As you gain muscle, your body burns calories better, which makes it easier to manage your weight.
For most adults, experts recommend moderate aerobic activity. This includes brisk walking for at least 150 to 300 minutes a week. Or you can do vigorous aerobic activity, such as jogging, for at least 75 to 150 minutes a week.
In addition, strength training exercises are recommended at least twice a week. Strength training also helps maintain and build bone density, which decreases with menopause. If you want to lose weight or meet specific fitness goals, you may need to exercise more.
Find time to take care of yourself. Activities that you enjoy doing can help you get exercise. This can include gardening, yoga or other active hobbies.
Moving more also may help you sleep better. That can make it easier to exercise more.
-
Eat less. To keep your current weight, you may need about 200 fewer calories a day during your 50s than you did during your 30s and 40s. To lose weight, you may need to take in even fewer calories.
To get fewer calories without skimping on nutrition, pay attention to what you eat and drink. Choose more fruits, vegetables and whole grains, especially those that are less processed and contain more fiber and protein.
In general, a plant-based diet is healthier than other options. Legumes, nuts, soy, fish and low-fat dairy products are good choices. Eat meat in limited quantities. Eat fish and seafood instead of red meat. Replace butter, stick margarine and shortening with oils, such as olive oil.
-
Check your sweet habit. Added sugars account for nearly 300 calories a day in the average American diet. About half of these calories come from sugar-sweetened beverages, such as soft drinks, juices, energy drinks, flavored waters, and sweetened coffee and tea.
Other foods that contribute to extra dietary sugar include cookies, pies, cakes, doughnuts, ice cream and candy.
- Limit alcohol. Alcoholic beverages add extra calories to your diet and raise the risk of gaining weight.
- Seek support. Surround yourself with friends and loved ones who support your efforts to eat a healthy diet and increase your physical activity.
Does hormone therapy help to lessen weight gain?
Hormone therapy is used to help with menopausal hot flashes and bladder and sexual symptoms that do not respond to topical medicines. It also may help prevent osteoporosis. Hormone therapy may help redistribute the visceral fat that accumulates around the belly, but it has not been shown to cause weight loss. Hormone therapy may help you manage your weight by improving your sleep, which can then improve metabolism and help make it easier to make healthier lifestyle changes.
Remember, gaining weight during menopause is common. But you may be able to ease weight gain by changing your diet and exercise habits. Commit to lifestyle changes and enjoy a healthier you.
