Menopause Weight Gain
This article was reviewed by Craig Primack, MD, FACP, FAAP, MFOMA
Weight gain is common in women going through menopause. It can be caused by a variety of factors, including hormone fluctuations, muscle loss, poor sleep, and changes in eating and exercise habits.
Overview
Menopause is when a woman stops getting her periods permanently. The average age of menopause in the U.S. is 52.
There’s a big shift in hormones around this time as estrogen and progesterone production decline. While some women don’t have any menopause symptoms, others experience hot flashes, trouble sleeping, joint pain, and irritability. Menopause weight gain can also happen.
What Is Menopause Weight Gain?
Menopause weight gain is a common symptom you might notice during this time.
The changes you experience in menopause — like hormonal fluctuations and sleep loss — and due to aging — like muscle loss — can make you more susceptible to weight gain.
Some research shows that women gain an average of five pounds during the menopause transition, with 20 percent gaining 10 pounds or more.
This weight gain can increase your risk of obesity, hypertension (high blood pressure), high cholesterol, and other weight-related conditions like insulin resistance, type 2 diabetes, and heart disease.
How Long Does Menopause Weight Gain Last?
There’s no set time frame for how long menopause weight gain lasts. That said, you might begin gaining weight during perimenopause (the transition period before menopause) and retain the extra weight if you don’t make lifestyle adjustments.
But menopause weight gain isn’t inevitable. You can prevent or minimize it and lose weight during or after menopause.
Symptoms
Menopause affects women differently, and menopause weight gain is no different. Though some people may notice a slightly higher body weight, others might experience much more weight gain.
When, where, and how quickly this weight gain happens (or even if it happens at all) is highly individual.
Symptoms of Menopause Weight Gain
One stand-out feature of menopause weight gain is an increase in abdominal fat or visceral fat, sometimes called “menopause belly.” Hormone changes can affect how fat is stored, moving fat distribution from your thighs and butt to your midsection.
Besides weight gain, general symptoms of menopause to look out for include:
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Hot flashes
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Irregular periods
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Lowered libido
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Vaginal dryness
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Trouble sleeping
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Memory problems
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Irritability and mood changes
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Depression and anxiety
Some women might experience several of these symptoms during menopause, while others may only notice a couple.
Does Menopause Cause Weight Gain?
Not directly. But menopause can alter your body composition, and changes in your body due to menopause and aging can make weight gain more likely.
Causes of Menopause Weight Gain
Here’s what could cause menopausal weight gain.
Hormone Changes
Estrogen levels decrease during menopause. This can change your appetite, causing more intense hunger signals, which can lead to periods of overeating.
Hormonal imbalances can also cause a redistribution of fat from the thighs and butt toward the belly.
Plus, estrogen fluctuations can change your total and resting energy expenditure (how many calories your body uses overall and at rest). This can contribute to weight gain if you take in more calories than your body needs.
Muscle Loss
As you age, you naturally lose muscle. Muscle uses more calories than fat. So, with less muscle, your resting energy expenditure is lower.
As well as menopause, you may strength train less due to age-related problems like back pain or osteoarthritis. You could start burning fewer calories than you consume, leading to weight gain.
Eating More and More Unhealthier
Beyond an increased appetite from hormone changes, other menopause symptoms may impact your food choices. Anxiety, depression, and sleep loss could cause an increase in appetite, food cravings, and emotional eating.
Less Movement
Joint pain, low energy, and mood changes might mean you’re moving less in general — and perhaps doing less aerobic exercise and strength training.
If you’re eating the same amount of calories as you’re used to, a reduced activity level could mean you’re now in a calorie surplus (eating more calories than your body uses), which can lead to weight gain.
Sleep Loss
Trouble sleeping is common during menopause, as are sleep disorders like sleep apnea. And sleep and weight gain are closely linked.
A lack of sleep can disrupt your hunger hormones, causing an increase in ghrelin and a decrease in leptin, which elevates your appetite. Sleeping less can also affect your energy and motivation to work out.
Risk Factors for Menopause Weight Gain
Menopause weight gain can affect anyone, but a few factors can increase your risk (aka risk factors).
For example, lifestyle changes that may happen around menopause — such as caring for aging parents or parenting teens — could cause stress, sleep loss, and a lack of free time, making maintaining a healthy weight more difficult.
Developing health conditions due to age or menopause (like osteoarthritis, joint pain, sleep apnea, or depression) may also increase your risk of weight gain. Why? These health issues affect your ability to exercise, eat a healthy diet, and get enough sleep.
You could also have genes that predispose you to weight gain and obesity.
Diagnosing Menopause Weight Gain
It can be tricky to tell menopause weight gain apart from weight gain caused by other factors. But weight gain around your middle could be a tell-tale sign.
You may notice this in the mirror or see that your waist circumference or waist-to-hip ratio has increased.
If you’re experiencing symptoms of menopause — like hot flashes and vaginal dryness — this could be another clue that weight gain is due to menopause.
If you’re concerned about your weight, reach out to your primary care provider or another healthcare professional. They can assess your BMI (body mass index), let you know what a healthy weight would be for you, and determine if you’re experiencing menopause.
Treatment
Menopause weight loss is possible. The steps you can take to lose weight during menopause look very similar to general weight loss advice. But there are a few caveats to keep in mind.
Menopause Weight Gain Treatment
Here’s how to lose menopause belly fat and avoid weight gain during this time.
Lifestyle Changes
Lifestyle changes that promote weight loss, boost overall health, and improve your quality of life include:
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Eating nutritious foods. Focus on fruits, veggies, complex carbohydrates (like whole grains), healthy fats, and lean protein (which can maintain muscle mass and reduce appetite). You don’t need to cut out all unhealthy foods to avoid menopause weight gain, but try to focus on a variety of whole foods. Don’t forget about drinking enough water, which can also help keep your appetite in check.
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Doing more physical activity. Include aerobic exercise (like jogging, cycling, brisk walking, or swimming) and strength training (like bodyweight exercises or weight lifting) in your fitness routine. Aim for at least 150 to 300 minutes of aerobic activity and two strength training sessions. You may want to aim for more movement than this to promote weight loss.
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Improving sleep. Aim for at least seven hours of sleep a night. Reducing caffeine, winding down before bed without screens, and keeping a regular sleep schedule can help make this happen. Keeping your bedroom cool and investing in breathable bedding can help you manage night sweats too.
Reach out to a healthcare provider if menopause or age-related issues are impacting your sleep, mood, or ability to exercise or eat healthfully. For instance, getting depression or sleep apnea treatments or seeking advice on how to exercise safely with osteoporosis can help.
A healthcare provider can also let you know the best supplements for menopause belly fat and weight gain — and if you’d benefit from taking vitamins you’re deficient in.
Weight Loss Medication
Weight loss medications can be useful for some people with excess weight or obesity. These drugs work to reduce your appetite and food cravings, increase feelings of fullness, and control blood sugar. Some may also reduce food noise (obsessive thoughts about food).
Weight loss medications include injections and tablets such as:
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Semaglutide (Ozempic, Wegovy, Rybelsus, and compounded semaglutide)
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Tirzepatide (Mounjaro, Zepbound, and compounded tirzepatide)
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Metformin
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Topiramate (Topamax)
A healthcare provider can let you know if you’re a good candidate for weight loss medications and which ones would be most suitable for you.
Menopausal Hormone Therapy (MHT)
Menopausal hormone therapy — aka hormone replacement therapy or HRT — involves taking hormones that are reduced during menopause, like estrogen and progesterone.
MHT may reduce menopause symptoms like hot flashes and night sweats, improving your sleep and helping you lose and maintain weight. One small study also found that MHT could minimize how much body fat is gained during early menopause.
MHT isn’t suitable for everyone, but a healthcare provider can let you know if you’re a good candidate.
Prevention
Just like with weight loss, you can prevent menopause weight gain using the same methods that help with weight management at other times of life.
Menopause Weight Gain Prevention Tips
You can’t do much about your hormones, but you can build healthy lifestyle habits and manage menopause symptoms if and when they crop up.
To reduce your odds of gaining weight during menopause:
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Eat nutritious foods, including fruits, veggies, whole grains, and lean protein
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Exercise regularly, including moderate-intensity aerobic exercise and strength training
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Aim for at least seven hours of sleep a night
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Manage stress, anxiety, and overall well-being
Finally, get advice from a healthcare provider specializing in women’s health if health issues or menopause symptoms are impacting your sleep, mood, or ability to work out or eat well.
Related: How I Went From Dreading Exercise to Enjoying It (& You Can, Too)
Related: Is Compounded Semaglutide Effective for Weight Loss?
This article originally appeared on Forhers.com and was syndicated by MediaFeed.org