Why am I gaining weight at menopause?

Have you noticed the scales creeping up despite your best efforts? At least 50% of women are thought to gain weight through perimenopause and menopause (1). This weight gain is usually unexpected, especially if there haven’t been any changes to eating habits or exercise routines. Menopause brings about several changes to the body that can make it harder to maintain weight. Understanding the changes to your body can help you take back control - so you can fit comfortably and confidently into your clothes.

Overweight woman struggling to do jeans zip up

What is the menopause transition?

As a woman ages, her body starts to produce less oestrogen. This causes ovulation to happen less frequently, until she no longer releases an egg each month.

Menopause officially happens 12 months after a woman has her last period - and is just one part of the menopause transition.

Before menopause is perimenopause, where hormone levels fluctuate. This can cause irregular periods and menopause symptoms, such as hot flushes, low libido and weight gain. The average length of perimenopause is 4 years, and ends when there has been no period for 12 months (2,3).

The average age of menopause in the UK is 51, but it can be experienced between the ages of 45-55 (4). However, some women may experience menopause in their teens, 20s or 30s - this is known as premature ovarian insufficiency.

There are various menopause symptoms, and each woman will experience them differently. In particular, weight gain is a common symptom that damages self-esteem and confidence. Whilst this sudden weight gain can feel frustrating, understanding the drivers of weight gain at menopause is the first step to taking back control.

Hormonal changes

The body produces less oestrogen at menopause, and so oestrogen levels decline. This causes an increase in body fat and a decrease in muscle (5). With this, comes a change in body shape, with more fat being laid around the stomach (5). It’s suggested abdominal fat increases from 5-8% to 10-15% of total body weight, through the menopause transition (1). Many women describe themselves as having gained a “spare tyre” around their stomach, and it can feel frustrating when clothes don’t fit like they once did.

Aside from struggling to fit into clothes comfortably, an increase in abdominal weight is linked to an increased risk of heart disease, type 2 diabetes and metabolic syndrome (6).

Muscle loss

From the age of 30, muscle declines by 3-8% each decade (7). This is further sped up through the menopause transition, due to reductions in hormones (8).

Muscle has a higher metabolic rate (i.e. burns more energy) than body fat. This means as muscle declines, the amount of energy your body uses declines also. If energy intake isn’t adjusted, or you’re not rebuilding muscle to increase your energy expenditure, weight gain will be easier.

Stressed out

Menopause isn't just physically challenging, it can also take an emotional toll. From unexpected body changes to juggling family life and work commitments, stress levels can rise during this stage of life. High stress levels can increase levels of cortisol - the stress hormone - which has been linked to fat build up around the stomach (9).

During stressful times, it's common to turn to food for comfort. This often leads to eating energy-dense foods, high in fat, sugar and salt, resulting in extra calories being consumed without even realising it.

Lifestyle habits

Whilst hormones, aging and stress play a role, your daily habits are equally as important when it comes to managing weight at menopause. A diet high in processed foods, little fibre, and minimal fruits and vegetables can make it difficult to keep weight off. Similarly, if you’re not moving your body regularly, you’ll burn less energy. Ultimately, if you’re eating more energy than you’re using, weight gain is inevitable.

Does HRT cause weight gain?

Many women wonder if HRT causes weight gain. Currently, there is limited evidence to suggest that hormone replacement therapy (HRT) causes weight gain (10,11).

Menopause weight management tips

As you’ve learnt, there are various reasons why weight gain is easier at menopause. However, this doesn’t make it impossible to lose weight - there are steps you can take to help manage your weight.

Strength training

Adding strength training into your exercise routine will help you to build and maintain muscle. In turn, this will increase your energy expenditure, making it easier for you to create an energy deficit. An energy deficit is when you eat fewer calories than you burn - and is essential for weight loss.

You don't need to get bulky in the gym - don't panic! Try simple exercises in the comfort of your own home, such as squats, lunges or box press ups. If you need some guidance and motivation, try a free online exercise class on Youtube. There are lots to choose from and can be a great starting point.

Woman practising an online strength exercise class

Relaxation

Finding ways to manage high stress levels will help to lower cortisol levels. Try yoga, meditation or journaling, or why not run yourself a hot bath or read your favourite book in the evening?

Reduce emotional eating

Emotional eating can lead you to eat more energy than you realise, which might be why you're not seeing the results you expect, even when you're focused on eating well most of the time. It's not about completely cutting out comfort foods - they definitely have their place. Instead, finding additional ways to cope with your emotions can help you to manage your feelings whilst creating the energy deficit needed for weight loss.

Eat good quality food

Focus on eating whole foods, packed with fibre, healthy fats and proteins so you find yourself feeling satisfied and full from meals. This means you'll likely eat smaller portions and snack less often, making an energy deficit easier.

Summary

Declining hormones, ageing, stress and lifestyle habits explain why weight gain at menopause is easier. Fortunately, by making lifestyle changes you can take back control so you can feel comfortable and confident in your clothes again.

Every woman’s menopause journey is different. If you’re ready to fit comfortably and confidently back into your clothes whilst still enjoying the food you love, book your free 15 minute discovery appointment, where we’ll talk through your unique challenges and how we can develop a plan tailored to your needs.