Weight Gain
Weight gain and changes in a woman’s body shape are one of the most frequently reported concerns during menopause. Both weight gain and change in your body shape are the result of a few different factors that all start manifesting around the same time: hormonal fluctuations, slowing of metabolism with age, life change (becoming less active) and unfortunately even genetics can contribute.
On average a woman gains 2-3 kilograms during her transition to post-menopause
It can be quite frustrating to gain weight out of seemingly nowhere, and it can certainly have a significant emotional impact. Unfortunately the additional 2-3kgs (on average) won’t magically drop off once your hormones settle around menopause. There are of course lifestyle changes that you can make to shed those pounds.
Why is this happening?
As a woman ages, her metabolism slows. There is evidence that reduction in estrogen levels (during peri- and post-menopause) affects the body’s metabolism patterns. As we get older, our muscle mass diminishes in a natural process and this, in turn, slows the rate for a body’s calorie consumption. If calorie consumption is slowing and calorie intake does not change, additional weight will occur unless compensating physical activity is increased. This presents challenges for a woman who may also be feeling the effects of menopause in other ways and may not feel energetic enough to increase her daily physical activity. There is a tendency, as we age, to put on weight and this fact may not be directly related to menopause, yet is exacerbated by conditions related to menopause and aging.
"The majority of menopausal women store excess fat around the abdominal area"
There may be some correlation between a woman’s natural body shape, pre-menopause, and how calories are retained as fat during slower phases of metabolic activity. The majority of menopausal women store excess fat around the abdominal area which contributes to the concept that a woman’s body changes from a “pear” shape (more fat stored in thighs, hips, buttocks) to an “apple” shape (more fat stored in the abdominal areas). How a woman’s body stores fat and where additional weight becomes evident is based on genetics and hereditary factors, not menopause.
There is some evidence that increasing levels of insulin resistance corresponds to an increase in a woman’s likelihood to gain additional weight during menopause. However, this statistic does not hold true for women who are significantly overweight before or during menopause. Another factor directly correlated to weight gain is sleep disturbance. If a woman is experiencing poor quality sleep or extreme fatigue due to sleep deprivation, she is at risk to gain weight as well. Menopause is also known to increase a woman’s risk of sleep related health complaints. If a woman does not increase her level of physical activity (and muscle caloric consumption) during peri-menopause, she is likely to gain an average of 2-3 kilograms during her transition to post-menopause. On average, this corresponds to a waistline increase of 3% of her previous measurement as well.
Other impacted areas
The most notable impact of sudden weight gain or body shape changes during menopause relates to self-esteem. For women who have previously enjoyed a consistent weight level and a predictable body shape, changes can seem unsettling. This can lead to a negative impact on a woman’s ability to care for her appearance (including clothing that no longer fits well and other practical concerns), her social life, her relationships with others, her feelings of sexual contentment, and other factors at a personal and psychological level. Unchecked changes in a woman’s self-esteem can compound over time, if not addressed or treated, and may lead to more serious mental wellness or comorbidity health issues.
Being overweight is also associated with a host of other problems such as diabetes, hypertension, cardiovascular disease, kidney disease, liver disease, and some cancers.
Diagnosis
The only medical testing performed to confirm symptoms of weight gain or body shape change are observational, such as using a scale to weigh oneself and comparing current results to previous levels. Similarly, self-measurement of key body circumference points can provide observational proof of changes.
Possible triggers or risk factors
Poor nutrition and a sedentary lifestyle will contribute to weight gain during menopause, as a woman’s body ages. Inadequate levels of physical activity may lead to compounding problems as the body’s need for caloric conversion slows at an older age.
Want to speak with a Menopause doctor?
Treatments & remedies
Whether weight gain is due to menopause or other life-stage issues, treatment alternatives for controlling weight are focused on healthy lifestyle choices. Although instant-gratification medications and anecdotal stories proliferate, common sense approaches are more effective and longer lasting. Optimal diet and exercise choices are of primary concern and should be emphasized, particularly during a predictable time of life, like menopause, when caloric consumption is naturally declining. Increased exercise, more intense types of exercise, or a reduction in calorie intake are necessary lifestyle measures.
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Nutrition
When we’re busy, it’s hard to make not always easy to make wise choices regarding what we eat. However, if there is a simple solution to any type of weight control including menopausal, it is to monitor your food choices carefully. Limiting your caloric intake (and reducing it, as your body requires less consumption over time) will allow for weight loss, muscle retention, and body shape maintenance. There are a LOT of different diets out there that all claim to be (the most) effective at helping you lose weight, and potentially keeping it off. To be frank, it is impossible to keep up with all the diets (and the people promoting them) and review each one. There are two diets that are getting good reviews from our clients in terms of effectiveness on improving overall health, including staying at a healthy weight, and have some type of scientific evidence backing it:
- The Mediterranean Diet (fruits, veggies, whole grains, seafood, nuts, legumes, and olive oil) is a wise nutritional guide during menopause, as it promotes low sugar intake, quality sources of fats and cholesterol, adequate protein, and a focus on fiber. The Mediterranean Diet has been found to offer significant weight loss benefits.
- Intermittent Fasting is a diet that focuses on periods of fasting (not eating) followed by periods of unrestricted eating. There are multiple different ways to do it with some preferring the 16/8 rule - no food for 16 hours, and others alternating between days. The clinical research supporting the health benefits (incl weight and fat loss) are mixed, and depending on your lifestyle it may not be the easiest diet to follow for the long run.
-
If you want to learn more and get objective information about the effectiveness of diets you see on social media or elsewhere, have a look at Harvard’s Public School of Health’s series of diet reviews.
Exercise
Mindset
Mental health conditions such as stress and anxiety can have a big impact on your life in general, but they can also impact your eating habits: what you eat, how much, when and why you eat it. The terms “stress eating”, “emotional eating” or “binge eating” may ring a bell? Reducing stress levels and practicing mindfulness when it comes to eating are both effective tools to continue eating healthy. A few concrete mindfulness tips that many people find helpful:
- Having your food sitting down, and try to avoid eating on the go
- Focus on your meal and try not to be distracted by your phones or other screens. When we are distracted we tend to eat more.
- Avoid eating from the container/ bag/ box. Instead start with putting a smaller portion on your plate and leave the original container in the kitchen. It will make it more of a conscious decision to go for a second portion, versus just mindlessly continuing to eat from the bag/ container/ pot.
Supplements
Supplements are not available for effective weight loss, nor for body shape alteration prevention.
OTC Products
Although over-the-counter products are not available for menopausal weight loss or body shape control, many women benefit from the positive lifestyle assistance of digital technology. A smart-watch that tracks physical activity or helps to monitor dietary choices may help to promote ideal weight maintenance.
Prescription
There are no known non-hormonal medications available to treat menopausal related weight gain and body shape changes. If you are concerned about your weight, either pre-, peri-, or post-menopause, it is wise to discuss your weight, diet, and level of physical activity with your healthcare provider, in order to ensure all available weight-related options are discussed and evaluated.
Hormone Treatment
There is no known effect, positive or negative, for Hormone Replacement Therapy (HRT) on weight gain or body shape change during peri- or post-menopause. Although prescription hormone treatment may assist with other menopausal health related symptoms, some of which can affect symptoms correlated to weight gain such as quality of sleep, it is not prescribed for menopausal weight gain in isolation.
Holistic Treatment
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FAQ
What are the symptoms of Menopause?
There are roughly 34 symptoms of Menopause with the most commonly experienced being:
- Irregular periods
- Vaginal dryness
- Hot flashes
- Night sweats
- Fatigue
- Sleep problems
- Mood changes and irritability
- Weight gain
- Thinning hair and dry skin
Medically reviewed and detailed symptom fact sheets can be found here, and a general overview of what (peri) menopause is and entails can be found here.
References
Armand, W. (2020, June 17). 10 tips for mindful eating — just in time for the holidays. Harvard Health Blog.
Villareal, D. T., & Holloszy, J. O. (2004). Effect of DHEA on Abdominal Fat and Insulin Action in Elderly Women and Men. JAMA, 292(18), 2243.
Lombardo M, Perrone MA, Guseva E, Aulisa G, Padua E, Bellia C, Della-Morte D, Iellamo F, Caprio M, Bellia A. Losing Weight after Menopause with Minimal Aerobic Training and Mediterranean Diet. Nutrients. 2020 Aug 17;12(8):2471. doi: 10.3390/nu12082471. PMID: 32824413; PMCID: PMC7468767.
Sternfeld, B. (2004). Physical Activity and Changes in Weight and Waist Circumference in Midlife Women: Findings from the Study of Women’s Health Across the Nation. American Journal of Epidemiology, 160(9), 912–922.
Silva TRD, Martins CC, Ferreira LL, Spritzer PM. Mediterranean diet is associated with bone mineral density and muscle mass in postmenopausal women. Climacteric. 2019 Apr;22(2):162-168. doi: 10.1080/13697137.2018.1529747. Epub 2019 Jan 21. PMID: 30661407.
Silva TR, Oppermann K, Reis FM, Spritzer PM. Nutrition in Menopausal Women: A Narrative Review. Nutrients. 2021 Jun 23;13(7):2149. doi: 10.3390/nu13072149. PMID: 34201460; PMCID: PMC8308420.
Tasali E, Wroblewski K, Kahn E, Kilkus J, Schoeller DA. Effect of Sleep Extension on Objectively Assessed Energy Intake Among Adults With Overweight in Real-life Settings: A Randomized Clinical Trial. JAMA Intern Med. 2022;182(4):365–374. doi:10.1001/jamainternmed.2021.8098
https://www.everydayhealth.com/mediterranean-diet/scientific-health-benefits-mediterranean-diet/
https://www.sleepfoundation.org/physical-health/weight-loss-and-sleep
Weight Gain
Weight gain and changes in a woman’s body shape are one of the most frequently reported concerns during menopause. Both weight gain and change in your body shape are the result of a few different factors that all start manifesting around the same time: hormonal fluctuations, slowing of metabolism with age, life change (becoming less active) and unfortunately even genetics can contribute.
On average a woman gains 2-3 kilograms during her transition to post-menopause
It can be quite frustrating to gain weight out of seemingly nowhere, and it can certainly have a significant emotional impact. Unfortunately the additional 2-3kgs (on average) won’t magically drop off once your hormones settle around menopause. There are of course lifestyle changes that you can make to shed those pounds.
Dr. June Tan Sheren
Why this is happening
As a woman ages, her metabolism slows. There is evidence that reduction in estrogen levels (during peri- and post-menopause) affects the body’s metabolism patterns. As we get older, our muscle mass diminishes in a natural process and this, in turn, slows the rate for a body’s calorie consumption. If calorie consumption is slowing and calorie intake does not change, additional weight will occur unless compensating physical activity is increased. This presents challenges for a woman who may also be feeling the effects of menopause in other ways and may not feel energetic enough to increase her daily physical activity. There is a tendency, as we age, to put on weight and this fact may not be directly related to menopause, yet is exacerbated by conditions related to menopause and aging.
"The majority of menopausal women store excess fat around the abdominal area"
There may be some correlation between a woman’s natural body shape, pre-menopause, and how calories are retained as fat during slower phases of metabolic activity. The majority of menopausal women store excess fat around the abdominal area which contributes to the concept that a woman’s body changes from a “pear” shape (more fat stored in thighs, hips, buttocks) to an “apple” shape (more fat stored in the abdominal areas). How a woman’s body stores fat and where additional weight becomes evident is based on genetics and hereditary factors, not menopause.
There is some evidence that increasing levels of insulin resistance corresponds to an increase in a woman’s likelihood to gain additional weight during menopause. However, this statistic does not hold true for women who are significantly overweight before or during menopause. Another factor directly correlated to weight gain is sleep disturbance. If a woman is experiencing poor quality sleep or extreme fatigue due to sleep deprivation, she is at risk to gain weight as well. Menopause is also known to increase a woman’s risk of sleep related health complaints. If a woman does not increase her level of physical activity (and muscle caloric consumption) during peri-menopause, she is likely to gain an average of 2-3 kilograms during her transition to post-menopause. On average, this corresponds to a waistline increase of 3% of her previous measurement as well.
Other impacted areas
The most notable impact of sudden weight gain or body shape changes during menopause relates to self-esteem. For women who have previously enjoyed a consistent weight level and a predictable body shape, changes can seem unsettling. This can lead to a negative impact on a woman’s ability to care for her appearance (including clothing that no longer fits well and other practical concerns), her social life, her relationships with others, her feelings of sexual contentment, and other factors at a personal and psychological level. Unchecked changes in a woman’s self-esteem can compound over time, if not addressed or treated, and may lead to more serious mental wellness or comorbidity health issues.
Being overweight is also associated with a host of other problems such as diabetes, hypertension, cardiovascular disease, kidney disease, liver disease, and some cancers.
Diagnosis
The only medical testing performed to confirm symptoms of weight gain or body shape change are observational, such as using a scale to weigh oneself and comparing current results to previous levels. Similarly, self-measurement of key body circumference points can provide observational proof of changes.
Possible triggers or risk factors
Poor nutrition and a sedentary lifestyle will contribute to weight gain during menopause, as a woman’s body ages. Inadequate levels of physical activity may lead to compounding problems as the body’s need for caloric conversion slows at an older age.
Treatments & Remedies
Whether weight gain is due to menopause or other life-stage issues, treatment alternatives for controlling weight are focused on healthy lifestyle choices. Although instant-gratification medications and anecdotal stories proliferate, common sense approaches are more effective and longer lasting. Optimal diet and exercise choices are of primary concern and should be emphasized, particularly during a predictable time of life, like menopause, when caloric consumption is naturally declining. Increased exercise, more intense types of exercise, or a reduction in calorie intake are necessary lifestyle measures.
Products
Supplements are not available for effective weight loss, nor for body shape alteration prevention.
Although over-the-counter products are not available for menopausal weight loss or body shape control, many women benefit from the positive lifestyle assistance of digital technology. A smart-watch that tracks physical activity or helps to monitor dietary choices may help to promote ideal weight maintenance.
There are no known non-hormonal medications available to treat menopausal related weight gain and body shape changes. If you are concerned about your weight, either pre-, peri-, or post-menopause, it is wise to discuss your weight, diet, and level of physical activity with your healthcare provider, in order to ensure all available weight-related options are discussed and evaluated.
Lifestyle
When we’re busy, it’s hard to make not always easy to make wise choices regarding what we eat. However, if there is a simple solution to any type of weight control including menopausal, it is to monitor your food choices carefully. Limiting your caloric intake (and reducing it, as your body requires less consumption over time) will allow for weight loss, muscle retention, and body shape maintenance. There are a LOT of different diets out there that all claim to be (the most) effective at helping you lose weight, and potentially keeping it off. To be frank, it is impossible to keep up with all the diets (and the people promoting them) and review each one. There are two diets that are getting good reviews from our clients in terms of effectiveness on improving overall health, including staying at a healthy weight, and have some type of scientific evidence backing it:
- The Mediterranean Diet (fruits, veggies, whole grains, seafood, nuts, legumes, and olive oil) is a wise nutritional guide during menopause, as it promotes low sugar intake, quality sources of fats and cholesterol, adequate protein, and a focus on fiber. The Mediterranean Diet has been found to offer significant weight loss benefits.
- Intermittent Fasting is a diet that focuses on periods of fasting (not eating) followed by periods of unrestricted eating. There are multiple different ways to do it with some preferring the 16/8 rule - no food for 16 hours, and others alternating between days. The clinical research supporting the health benefits (incl weight and fat loss) are mixed, and depending on your lifestyle it may not be the easiest diet to follow for the long run.
-
If you want to learn more and get objective information about the effectiveness of diets you see on social media or elsewhere, have a look at Harvard’s Public School of Health’s series of diet reviews.
Mental health conditions such as stress and anxiety can have a big impact on your life in general, but they can also impact your eating habits: what you eat, how much, when and why you eat it. The terms “stress eating”, “emotional eating” or “binge eating” may ring a bell? Reducing stress levels and practicing mindfulness when it comes to eating are both effective tools to continue eating healthy. A few concrete mindfulness tips that many people find helpful:
- Having your food sitting down, and try to avoid eating on the go
- Focus on your meal and try not to be distracted by your phones or other screens. When we are distracted we tend to eat more.
- Avoid eating from the container/ bag/ box. Instead start with putting a smaller portion on your plate and leave the original container in the kitchen. It will make it more of a conscious decision to go for a second portion, versus just mindlessly continuing to eat from the bag/ container/ pot.
Holistic
TCM
CTM has not been found specifically beneficial for menopausal weight and body shape concerns.
Ayurveda
Ayurveda treatments are not specifically beneficial to combat weight gain during menopause.
mindfulness
Whenever disciplined control of weight, exercise regimes, diet, or other cause-and-effect lifestyle factors is required, mindfulness and yoga techniques may be found effective in promoting a healthy and focused outlook which fully understands one’s body and its functions.
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