Menopause & Weight Gain – Everything You Need To Know

Navigating menopause can feel like charting new territory. From hot flashes and night sweats to mood swings and weight gain, the changes can be both surprising and challenging. While it’s a natural part of ageing, understanding the underlying factors and strategies for managing them can make this transition smoother.

In this article, we’ll dive into the details of menopause-related weight gain, exploring its causes, associated risks, and practical tips for minimising abdominal fat (also known as visceral or belly fat). We’ll also discuss the psychological factors that can influence weight management and explore behavioural therapy approaches to support your journey. 

Ready to take charge of your health and well-being during this new chapter? Keep reading!

What is Menopause?

Menopause is when a woman has her final period, marking the end of her menstrual cycles. As a woman approaches menopause, her reproductive hormones, like oestrogen, decrease. 

While most women reach menopause between the ages of 45 and 55, the average age in Australia is between 51 and 52.¹

Menopause is considered a high-risk stage for weight gain in a woman’s life, but contrary to popular belief, this weight gain is primarily caused by lifestyle and ageing, not menopause itself.¹

Experiencing menopausal symptoms and need support? Start your consultation now with our experienced doctors and nurse practitioners in Australia.

What Causes Weight Gain during Menopause?

Perhaps you’re wondering why it seems easier to gain weight during menopause. It’s a common question, and the answer lies in a complex interplay of hormonal shifts and lifestyle factors. Let’s explore these factors together:

Age-Related Changes: 

As women and men age, they naturally tend to gain weight, averaging about half a kilo per year between the ages of 45 and 55. This is because ageing leads to a decrease in muscle mass, which slows down metabolism and makes it easier to gain weight if dietary habits remain unchanged.¹

Hormonal Influences: 

Although not the primary driver of weight gain, hormonal changes during menopause can influence where fat is stored in the body. Decreased oestrogen levels can cause fat to shift from the hips and thighs to the abdomen, leading to increased abdominal fat in postmenopausal women.²

Lifestyle Factors: 

Lifestyle choices play a significant role in midlife weight gain, emphasising that healthy habits are crucial for maintaining a healthy weight during this time.¹

• • Diet: Eating a healthy diet is essential for preventing weight gain and improving energy levels.⁴ Excess caloric intake, especially from processed foods, sugary drinks, and those high in fat, sugar, and salt, is directly linked to weight gain.⁴

• • Physical Activity: Regular physical activity is crucial for weight management, reducing the risk of chronic diseases, and alleviating menopausal symptoms. As people age, they tend to engage in less physical activity, further contributing to weight gain.⁴

• • Sleep: Poor sleep is associated with weight gain, as it can lead to increased hunger and unhealthy food choices.⁵

• • Alcohol: Excessive alcohol consumption can also contribute to weight gain and worsen menopausal symptoms.⁵

Find out – Does low iron cause weight gain? 

Other Factors:

• • Psychological Distress: Menopausal women often experience psychological distress, which can lead to emotional eating and hinder weight loss efforts.³

• • Life Pressures: The demands of work, family, and other responsibilities can make it challenging to prioritise health and maintain a healthy lifestyle.³

What Are The Risks Associated with Abdominal Fat

There are several health risks specifically associated with be abdominal fat, also known as visceral fat:

• • Increased Risk of Heart Disease: Excess visceral fat is strongly linked to an increased risk of heart disease.⁶ This type of fat is metabolically active, releasing inflammatory markers that can contribute to cardiovascular problems.⁶

• • Type 2 Diabetes: Visceral fat is a significant risk factor for developing type 2 diabetes. It’s linked to insulin resistance, a condition where the body’s cells don’t respond properly to insulin, leading to high blood sugar levels .⁶

• • Breast Cancer: Studies show a correlation between visceral fat and an increased risk of breast cancer. This risk is likely associated with the fact that adipose tissue (fat cells) can produce oestrogen, and higher oestrogen levels are linked to certain types of breast cancer.⁶

• • Dementia: Emerging research suggests a possible connection between visceral fat and an increased risk of dementia.6 While more research is needed to fully understand this link, it’s believed that inflammation and other metabolic changes associated with weight gain may play a role.⁶

• • Worsened Menopausal Symptoms: Interestingly, visceral fat itself can contribute to more severe menopausal symptoms, such as hot flashes.This cyclical effect is due to the complex interplay of hormones and fat storage in the body.⁶

Additionally, obese menopausal women have a higher risk of various cancers, including breast, endometrium, and uterine cancers.⁶ This heightened risk is attributed to the prolonged exposure to oestrogen produced by adipose tissues in individuals with obesity.⁶

How To Minimise Abdominal Fat During Menopause

While you can’t completely eliminate the natural body changes that occur during menopause, you can take steps to minimise abdominal fat and reduce associated health risks.⁶

Focus on a Healthy Diet:⁴

• • Reduce Sugar Intake: Limit sugary drinks, processed foods, and added sugars, which contribute significantly to weight gain.

• • Prioritise Protein: Include protein in every meal to promote fullness, preserve muscle mass, and support a healthy metabolism.

• • Increase Fibre Consumption: Choose high-fibre foods like whole grains, fruits, vegetables, beans, and lentils to aid digestion, which can slow down with decreased oestrogen levels.⁴

• • Eat Mindfully: Pay attention to portion sizes,eat slowly to allow your body to register fullness and avoid emotional eating.

• • Hydrate: Drink plenty of water throughout the day, as this can help control appetite and support overall health.

Engage in Regular Physical Activity:⁴

• • Combine Moderate Cardio and Strength Training: Aim for at least 150 minutes of moderate-intensity aerobic exercise, such as brisk walking, swimming, or dancing, along with two sessions of strength training exercises each week.

• • Explore Different Exercise Options: Consider activities like yoga, which can help balance hormone levels and improve well-being.

• • Incorporate Exercise into Daily Life: Find ways to be more active throughout your day, such as taking the stairs, walking or cycling instead of driving, and standing more.

Address Lifestyle Factors:⁵

• • Improve Sleep Quality: Aim for 7-8 hours of quality sleep per night, as poor sleep can disrupt hormones, increase appetite, and lead to weight gain.

• • Limit Alcohol Consumption: Excessive alcohol intake can contribute to weight gain and worsen menopausal symptoms.

• • Manage Stress : Engage in stress-reducing activities like yoga, meditation, or spending time in nature to help regulate hormones and prevent emotional eating.

Consider Hormone Replacement Therapy (HRT):

• • Discuss HRT with Your Doctor: If menopausal symptoms are impacting your quality of life and making it challenging to maintain a healthy lifestyle, talk to your doctor about whether HRT is appropriate for you.

Seek Support:

• • Consult Healthcare Professionals: Talk to your doctor, a registered dietitian, or an exercise physiologist for personalised guidance and support in managing your weight and overall health during menopause.

Don’t let menopause-related weight gain impact your health and confidence: Book a telehealth consultation today with our team of doctors and nurse practitioners in Australia. 

Dietary Changes Recommended for Women Going Through Menopause

There are several recommendations to help minimise menopause-related weight gain and address specific nutritional needs during this life stage. Here are some key dietary changes recommended for women going through menopause:

1. Limit Sugar Intake:⁴

Why? Consuming excess sugar, particularly from sugary drinks and processed foods, contributes significantly to weight gain.

What to do:

• • Cut back on sugary drinks like soda and juice.

• • Choose whole fruits instead of fruit juices, as they are lower in sugar and higher in fibre.

• • Read food labels carefully and avoid products with added sugars.

• • Be mindful of hidden sugars in condiments, sauces, and dressings.

2. Prioritise Protein:⁴

Why? Protein helps maintain and build muscle mass, which naturally declines with age, especially during menopause. It also promotes feelings of fullness, reducing overall calorie intake and aiding in weight management.

What to do:

• • Include a source of protein with every meal and snack.

• • Choose lean protein sources such as fish, poultry without skin, beans, lentils, tofu, nuts, and seeds.

• • Consider adding protein powder to smoothies or yoghurt for an extra boost.

3. Boost Fibre Consumption:⁴

Why? Decreased oestrogen levels can slow digestion, potentially leading to constipation. Fibre helps regulate digestion and promotes regularity. It can also help you feel fuller for longer, potentially aiding in weight management.

What to do:

• • Eat plenty of fruits, vegetables, whole grains, beans, and lentils.

• • Choose whole-grain bread and cereals over refined options.

4. Practise Mindful Eating:⁴

Why? Paying attention to hunger cues, eating slowly, and being mindful of portion sizes can help prevent overeating and support weight management.

What to do:

• • Eat meals and snacks without distractions like phones or television.

• • Chew your food thoroughly and savour each bite.

• • Use smaller plates and bowls to help control portion sizes.

5. Consider Specific Nutritional Needs:⁴

• • Calcium : Include calcium-rich foods like dairy products, leafy green vegetables, almonds, and fortified foods to support bone health, which can be compromised during menopause due to decreased oestrogen levels.

• • Iron: Consume iron-rich foods like red meat, fish, beans, and fortified cereals to address potential iron deficiency, especially for women experiencing heavy menstrual bleeding.

• • Magnesium: Include magnesium-rich foods like leafy greens, almonds, avocado, and dark chocolate, as it may help alleviate menopausal symptoms like hot flashes, insomnia, and irritability.

• • Phytoestrogens: Consider incorporating phytoestrogen-rich foods like soybeans, flaxseeds, and tofu into your diet, as they may help alleviate some menopausal symptoms. However, research on their effectiveness is mixed.

• • Vitamin D: Ensure adequate Vitamin D intake through sunlight exposure and/or supplementation, as Vitamin D deficiency is common during menopause and essential for bone health.

6. Limit Certain Foods and Drinks:⁵

• • Processed Foods : Reduce intake of processed foods high in saturated and trans fats, added sugars, and sodium, as they contribute to weight gain and increase the risk of chronic diseases.

• • Alcohol: Moderate alcohol consumption may be acceptable, but excessive drinking can disrupt sleep, worsen menopausal symptoms, and contribute to weight gain.

• • Caffeine: Limiting caffeine intake, especially in the afternoon and evening, can improve sleep quality, which is important for hormone regulation and overall health during menopause.

When to See Your Doctor about Menopause Weight Gain

Losing weight during menopause can be difficult for some women. You should consult your doctor if you are experiencing weight gain during menopause, especially if you’re finding it difficult to manage through diet and exercise alone .

Here are some specific situations when it’s particularly important to seek medical advice:

• • Difficulty Losing Weight : If you’re following a healthy diet and exercise regimen but still struggling to lose weight, your doctor can help identify any underlying medical conditions or factors contributing to the issue.

• • Significant Visceral Fat Accumulation: Given the health risks associated with weight gain, such as heart disease, type 2 diabetes, and certain cancers, consult your doctor if you’re noticing a significant increase in abdominal fat.

• • Impact on Daily Life: If menopause symptoms, including weight gain, are affecting your daily activities, sleep, mood, or overall quality of life, your doctor can offer guidance and treatment options.

• • Underlying Health Conditions: Discuss any pre-existing health conditions with your doctor, as they may influence weight management strategies during menopause.

• • Considering HRT: If you’re considering hormone replacement therapy (HRT) to manage menopausal symptoms, your doctor can discuss its potential benefits and risks, including any effects on weight.

• • Mental Health Concerns: If you’re experiencing anxiety, depression, or emotional eating related to menopause or weight gain, your doctor can provide support and refer you to mental health professionals if needed.

• • Starting a New Fitness Program: Consult your doctor before starting any new exercise program, especially if you have underlying health conditions or have been inactive for a while.

• • Weight Loss Medication: Considering weight loss medication is an option for women who struggle to lose weight with dietary and lifestyle changes alone.

Remember: Your doctor can provide personalised advice, address your specific concerns to help you adopt a health-first approach to weight loss  and manage other menopause-related symptoms effectively.³

Psychological Barriers to Weight Management During Menopause

If you’ve tried a diet and exercise plan and can’t lose weight, there may be a psychological barrier in your way. Identifying psychological barriers is the first step to overcome them. Some common psychological barriers to weight management during menopause include:³

• • Emotional Eating: The hormonal fluctuations during menopause can contribute to mood swings, irritability, anxiety, and even depression. Women may turn to food for comfort or as a coping mechanism to deal with these emotional changes. This emotional eating can lead to overconsumption of calories and hinder weight loss efforts.

• • Body Image Issues : As women age and experience changes in body shape and composition due to hormonal shifts, they might struggle with body image dissatisfaction.This can negatively impact self-esteem and motivation to engage in healthy behaviours like exercise and dietary changes.

• • Stress and Life Transitions: Menopause often coincides with other significant life transitions, such as caring for ageing parents, career changes, or children leaving home. These transitions can bring additional stress, making it more challenging for women to prioritise their own health and well-being.

• • Sleep Disturbances: Many women experience sleep problems during menopause, such as insomnia or night sweats. Poor sleep can disrupt hormone balance, increase appetite, and make it more difficult to make healthy food choices and maintain an active lifestyle, potentially leading to weight gain.

• • Low Self-Efficacy: Women may feel overwhelmed by the challenges of weight management during menopause and doubt their ability to succeed.This low self-efficacy can hinder their efforts to make and sustain positive lifestyle changes.

• • Lack of Social Support: Women may feel isolated or unsupported in their weight management journey, especially if they lack encouragement from family, friends, or healthcare providers.This lack of social support can make it harder to stay motivated and adhere to healthy habits.

It’s important to remember that everyone experiences menopause differently. While these are common psychological barriers, individual experiences can vary widely. 

Seeking support from healthcare professionals, therapists, or support groups can help women address these psychological barriers and develop effective coping strategies for successful weight management during menopause.

Behavioral Therapy for Weight Loss During Menopause

Behavioural therapy strategies can help women adopt and sustain healthy habits conducive to weight management during this life stage. Here are some key strategies:⁴

1. Self-Monitoring:

Why It Works: Tracking food intake and exercise patterns can increase awareness of habits and identify areas needing improvement. It also promotes accountability and a sense of control over health behaviours.

How to Apply It:

• • Food Journaling: Record everything consumed throughout the day, including portion sizes and meal timing. This can be done traditionally with pen and paper or using a mobile app.

• • Activity Logging: Track exercise type, duration, and intensity. Wearable fitness trackers or smartphone apps can be helpful for monitoring daily activity levels.

• • Regular Review: Analyse food and activity logs regularly to identify patterns, triggers for unhealthy behaviours, and areas of progress. This allows for ongoing adjustments and refinements to the weight management plan.

2. Goal Setting:⁴

Why It Works : Setting realistic and attainable goals enhances motivation and provides a clear direction for behavioural change.

How to Apply It:

• • Start Small: Focus on making gradual, sustainable changes rather than overwhelming yourself with drastic measures. For example, begin by aiming for a 5-10% weight loss, as even modest reductions can have significant health benefits.

• • Set SMART Goals: Ensure goals are Specific, Measurable, Achievable, Relevant, and Time-bound. Instead of simply aiming to “lose weight,” a SMART goal might be to “lose 1 pound per week by walking for 30 minutes five days a week and reducing sugary drink consumption.”

• • Break Down Larger Goals: Divide a large goal, such as losing 20 pounds, into smaller, more manageable milestones. This can create a sense of accomplishment and maintain motivation over time.

3. Addressing Eating Behavior:⁴

Why It Works: Identifying and modifying unhealthy eating habits are crucial for successful weight management.

How to Apply It:

• • EatWell Plate Model: Use this visual guide to create balanced meals, aiming for half a plate of vegetables, a quarter of protein, and a quarter of carbohydrates.

• • Food Label Reading: Pay attention to serving sizes, calories, and nutrient content listed on food labels to make informed food choices.

• • Meal Planning and Preparation: Planning meals and snacks in advance can help avoid impulsive, unhealthy food choices.

4. Problem Solving:⁴

Why It Works: Developing strategies to overcome obstacles and challenges that hinder healthy habits can increase the likelihood of long-term success.

How to Apply It:

• • Identify Triggers: Recognise situations, emotions, or environmental cues that lead to unhealthy eating or skipping exercise.

• • Develop Coping Mechanisms: Create alternative ways to cope with stress or negative emotions besides turning to food. This might involve engaging in relaxation techniques, spending time with loved ones, or pursuing hobbies.

• • Seek Support: Don’t hesitate to reach out for help from a therapist, registered dietitian, support group, or trusted friend or family member when facing challenges.

5. Stimulus Control:⁴

Why It Works: Modifying the environment to minimise exposure to tempting foods or situations that trigger unhealthy behaviours can make healthy choices easier.

How to Apply It:

• • Remove Temptations: Keep unhealthy snacks out of sight or out of the house entirely.

• • Create Visual Cues: Place healthy snacks, such as fruits and vegetables, in easily accessible locations.

• • Be Mindful of Social Settings: Plan ahead for social gatherings, where unhealthy food options might be abundant.

It’s important to note that:

• • Personalised Approach: Behavioural therapy is most effective when tailored to individual needs and preferences.

• • Professional Guidance: A qualified therapist or healthcare provider can provide expert guidance and support in implementing these strategies.

• • Long-Term Commitment: Behavioural changes take time and effort. Be patient with yourself and focus on making sustainable lifestyle changes rather than seeking quick fixes.

To gain a more personalised understanding of how long menopause weight gain might last for you and explore appropriate management strategies, it’s best to consult with your doctor or a qualified nurse practitioner. Book a consult for menopause treatment.

References:

1. Better Health Channel. Menopause and weight gain. https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/menopause-and-weight-gain
2. The Australian Menopause Society. Maintaining your weight and health. https://www.menopause.org.au/health-info/fact-sheets/maintaining-your-weight-and-health 
3. Jean Hailes. Menopause and weight. https://www.jeanhailes.org.au/resources/menopause-and-weight
4. Menopause Centre. Weight gain. https://www.menopausecentre.com.au/weight-gain/. 
5. HCF. Menopause and weight gain. https://www.hcf.com.au/health-agenda/women/perimenopause-menopause/menopause-weight-gain
6. National Center for Biotechnology Information. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6947726/