As a historically taboo topic, the menopause has largely (and tragically) been considered as something women should get on with quietly. But menopause has recently been going through a marvellous rebrand – being coined as a women’s ‘second spring’ and something to be celebrated. But it’s not always that easy…
Menopause is a natural and expected biological transition, much like puberty, yet many women find it both turbulent and life-altering, with a vast range of physical and psychological symptoms reported. One common frustration impacting as many as 50% of women during this time is an increase in body weight, particularly around the abdomen. Even in the context of maintaining the same diet and exercise routine, hormonal changes, metabolic shifts and lifestyle factors can make it more challenging to manage body fat1. In fact, evidence suggests that women gain an average of 1.5kg per year during the perimenopausal years, resulting in a total average weight gain of 10kg2.
Regardless of whether or not hormone replacement therapy (HRT) is taken, good nutrition and lifestyle choices are the cornerstone of a healthy menopause, and understanding the science behind menopausal weight gain can empower you to take control and adopt strategies that really work.
In this article, we’ll explore the physiological reasons behind menopausal weight gain and provide evidence-based strategies to support healthy weight management. And if you’re looking for more structured guidance, inspiration and support, stay tuned until the end for something that may be just what you need.
Perimenopause (the stage before menopause, marked by symptoms) has been described as the ‘perfect storm’ for weight gain due to several shifts that occur during this time. Let’s look at each of these to understand the impact they may be having on your body.
As oestrogen levels drop during the menopausal transition, your body starts to store fat differently. You might notice that fat begins to accumulate more around your abdomen instead of around your hips and thighs, causing a shift from what we often call a pear shape to more of an apple shape. This abdominal fat is particularly prone to becoming visceral fat, the type of fat stored deep inside your body and around your organs, which can increase the risk of heart disease. While these hormonal changes don’t seem to cause weight gain directly, they do affect where the weight is stored, resulting in a change in your body shape2.
Have you found that your go-to weight loss strategies no longer work? Many women report weight gain despite no changes in their diet or lifestyle. This may be due to metabolic changes as we age3. From the tender age of around 30 years old, we naturally start to lose muscle mass. Muscle tissue is a metabolic powerhouse that uses energy even at rest. As we lose it, our total daily energy requirements reduce, leading to weight gain even with the same nutritional intake. The changes in energy requirements may only be small, perhaps 200kcal a day, but over time, day after day, this disparity adds up and leads to weight gain that seems to appear as if from nowhere.
A whole variety of lifestyle changes that impact your weight can occur during the time of perimenopause. Let’s look at a few examples, which as you might notice, are all interlinked.
Sleep
If sleep is disrupted due to factors such as hot flushes or stress, evidence suggests that we are more likely to consume more energy the following day from lower quality foods. If we are feeling tired or lacking in motivation due to poor sleep, we may also be less likely to engage in extra physical activity.
Stress
Chronic stress is commonplace in our modern world and women around the time of perimenopause could be particularly susceptible. Increasing stress could be related to perimenopausal symptoms such as low mood or poor sleep, or it could be related to more ‘life stuff’, such as taking care of others, work pressures or strained relationships. Stress can could result in changes to dietary intake, movement and sleep that can impact body weight.
Activity
Lower levels of activity can be a result of changes in sleep or stress, or be a result of a changing lifestyle, for example aches and pains that have made movement more difficult, or reduced motivation to move.
Low mood
Perimenopause can impact our mental health and we may feel less inclined to look after our ourselves, perhaps choosing the most convenient foods instead of the most nutritious. We may have a lower opinion of ourselves and our value and therefore neglect caring for our own needs.
Other health impacts
Although this article is focusing on weight, there are a few other impacts of both menopause and weight gain that are worth mentioning. As we have touched on, the risk of heart disease in women increases after menopause, and this is also true of insulin resistance and type 2 diabetes4. Weight gain also increases our risk of cancers such as breast and endometrial. Another important consideration is our increasing risk of low bone mineral density. Without proper care of our bone health, we are at an increased risk of osteoporosis, a silent but potentially debilitating disease5. This is why it is crucial to ensure you are not compromising your long-term health by following restrictive, faddy or ‘quick fix’ diets with low nutritional quality. What you do now matters. You can find out more information how to manage these risks in my article A Plant-Based Menopause.
Managing your weight
So now we understand why the perimenopause can be a ‘perfect storm’ for weight gain, let’s move onto a more empowering message, shall we? Managing your weight takes some effort and focus, but there are some very effective strategies that we can implement from today. If weight gain in menopause is a struggle for you, I encourage you to take them on consistently and with a little patience.
Strength training
My first recommendation is strength training, which refers to any form of movement or exercise that works to strengthen and build your muscles. It is also known as resistance training, as it about moving your body against a resistance. Strength training includes body weight movements such as push-ups, pull-ups and squats, the use of free weights such as dumbbell curls and deadlifts, as well as work with resistance bands and weight machines. If you are not doing any form of strength training right now, then this could be transformational for your health. Start small to avoid injury with classes such as yoga or Pilates, or short sessions with small free weights. Aim to engage in (and build on) this form of exercise 2-3 times per week. If you are unsure, speak to an exercise professional.
Why strength exercise? As we have covered, one of the key reasons for weight gain as we age is the loss of muscle mass impacting our energy requirements. Maintaining and building your muscle mass though regular strength exercise sessions is quick to do but will support you to burn more energy day-to-day and stave off weight gain in the longer-term. At the same time, building muscle mass supports with blood glucose control, bone density, and mental health, all of which can be hit hard during perimenopause; this is why it’s my top recommendation! Remember that as you gain muscle mass, it may show as increasing weight on the scale, despite the fact you might be feeling healthier, and your clothes might fit better. This is healthy weight gain, and it is stark reminder that the number of the scale is not a measurement of your health (so don’t give it too much gravitas).
Whole plant foods
What about diet? A diet that supports weight management during menopause is one that is low enough in energy to reach a small deficit for weight loss, but rich enough in the vitamins, minerals, phytonutrients and fibre that are vital for health at this stage of life. A balanced and whole food plant-based dietary pattern is my second recommendation because it is the most beneficial way for menopausal women to reach these requirements as it is nutrient-dense but energy-light. The list of benefits is too long for this article but includes decreases in the risk of diseases such as type 2 diabetes and cancer, and promotion of a healthy gut and brain6. Aim for the largest part of your plate (about half) to be covered in fruits and/or vegetables, with the rest being made up of equal quantities of whole grains and plant proteins. You can get all the details on how to build a healthy plate for weight loss here. It is also vital to ensure you get enough calcium and vitamin D to protect your bones, so go for the calcium fortified plant-based milks, yogurts and tofu totalling at least 700µg per day and take a vitamin D supplement of at least 10µg every day.
Remember, we may only have to reduce our energy intake by a couple of hundred calories a day to stop weight gain in its tracks. Small changes become significant when they are practised consistently. What could those changes look like for you? Reflect honestly on what you eat, start a 3-day food diary if you want to bring more awareness to your habits, and consider what could make the difference. These are the types of swaps that you could consider (in no particular order):
Lifestyle
My final recommendation is to consider your lifestyle; which area of your life do you feel could be improved? It might be your sleep routine, your stress levels, your work satisfaction, your environment, your finances or your relationships. This part will be completely unique to you. We are holistic beings, and making a positive change in one area of our lives can cascade into the rest of it, making it easier to manage our weight. Breathing exercises and meditation, spending time with loved ones, starting a project you’re excited about, taking time to do your favourite activity or just getting outside are all ways to feel better every day. Use the perimenopause as an excuse to indulge in some serious self-care and a time to do something for you.
Summary of recommendations:
The perimenopause presents the perfect opportunity to reflect on your health and wellness and the daily habits you have acquired over your adult life so far. Making positive changes now will impact your experience of the menopause as well as your health and disease risk for the rest of your life. The key is not to make any drastic changes that you won’t be able to maintain long-term, so forget faddy diets that may also compromise your nutritional health, and focus on the small, daily adjustments that will empower you to embrace the strong, vibrant post-menopausal woman you were always destined to be.
Do you want extra expert help? Join our 50-minute Masterclass: The 3 Secrets to Banish Cravings and Lose Weight on a Plant-Based Diet (without counting calories, macros or ‘syns’) for free right now. You can find all our upcoming sessions and book your space right here. I’ll see you there 🙂
References:
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