How To Lose Weight During The Menopause
Menopause marks a significant transition in a woman’s life, accompanied by a range of physical and hormonal changes. One of the most common and often frustrating challenges during this time is weight gain, which affects at least 50% of women going through menopause. As hormone levels shift, metabolism slows, and body composition changes, maintaining a healthy weight becomes more difficult.
However, weight gain during menopause is not inevitable. By understanding the key factors at play, hormonal changes, appetite shifts, metabolism, and lifestyle habits, women can take proactive steps to manage their weight effectively.
In this blog, we’ll explore why menopause affects weight, the best dietary and lifestyle strategies to support your body, and practical steps to help you feel your best during this stage of life.
What Is The Menopause?
Menopause is a natural biological process that marks the end of a woman’s reproductive years. It occurs when the ovaries stop producing eggs, and hormone levels, particularly oestrogen and progesterone, decline. This transition brings about various physical and hormonal changes, some of which can affect weight, metabolism, and overall health.
In the UK, the average age for menopause is 51, with most women experiencing it between 45 and 55. However, around 5% of women will go through early menopause (ages 40-45), and 1% will experience it under 40 [1].
Menopause is often used as a general term to describe the entire transition, including perimenopause and post-menopause, as symptoms can persist for years. While menopause is a natural stage of life, it brings several challenges, including weight gain, that require an informed approach to health and well-being.
The Stages of Menopause
The menopause transition occurs in three stages:
Perimenopause: The phase leading up to menopause when hormone levels fluctuate, and symptoms begin. This can last several years.
Menopause: Officially occurs when a woman has not had a period for 12 consecutive months due to the cessation of hormone production in the ovaries.
Post-menopause: The stage after menopause, when symptoms may continue but typically stabilise over time.
Common Symptoms of Menopause
Menopause symptoms vary widely among women, both in type and severity. Approximately 77% of women experience symptoms, with nearly a quarter reporting severe symptoms. Some of the most common symptoms include:
Hot flushes
Night sweats
Mood swings and anxiety
Sleep disturbances
Weight gain (especially around the abdomen)
Brain fog
Reduced libido
Joint and muscle pain
Vaginal dryness
For many women, menopause can lead to negative cycles such as emotional eating, disordered eating, and sedentary behaviours, all of which can worsen menopause symptoms and contribute to weight gain.
Not all women will experience every symptom, and some may have a smoother transition than others. However, understanding these changes can help in managing them more effectively [2].
How Menopause Affects Weight
Weight gain is one of the most common side effects of perimenopause and menopause, affecting at least 50% of women. Studies, such as the SWAN Study and The Healthy Women’s Study, show that women typically gain about 1.5kg per year during the perimenopausal transition, resulting in an average weight gain of approximately 10kg by the time menopause is reached [3].
A significant portion of this weight gain tends to accumulate around the abdomen and upper body. As oestrogen levels drop, visceral fat, the fat around the organs, tends to increase from 5-8% of total body weight to 10-15%. Simultaneously, metabolic rate slows as lean muscle mass decreases, making it harder to manage weight.
As women age, maintaining their usual weight can become more difficult. Weight gain often begins a few years before menopause, during perimenopause, and continues at a rate of about 1.5 pounds per year throughout their 50s [4].
Why Does Menopause Cause Weight Gain?
There are several key factors that contribute to weight gain during menopause, including:
- Hormonal and Metabolism Changes
- Appetite Changes
Below we’ll explore each of these factors in detail to understand how they contribute to weight gain and how you can manage them effectively.
Hormonal and Metabolism Changes And Their Role In Weight Gain
As women go through perimenopause and menopause, shifts in hormone levels and metabolism can lead to noticeable changes in body composition. Many find that weight gain becomes easier, particularly around the abdomen, even when diet and exercise habits remain unchanged. Understanding how hormonal fluctuations, muscle mass loss, and metabolic shifts contribute to these changes can help in making informed adjustments to maintain a healthy weight and overall well-being.
Hormonal Fluctuations and Fat Redistribution
During perimenopause and menopause, the decline in oestrogen causes significant changes in fat distribution. Many women experience an increase in abdominal fat, with fat shifting from the hips and thighs to the abdomen. This redistribution is linked to hormonal fluctuations and the drop in oestrogen levels, which causes an increase in visceral fat (fat around the organs). Visceral fat is particularly concerning because it is associated with an increased risk of metabolic and cardiovascular diseases.
Muscle Mass and Metabolism
Hormonal changes alone don’t directly cause weight gain. Aging, lifestyle choices, and genetic factors also contribute. As women age, muscle mass naturally decreases, a condition known as sarcopenia. This loss of muscle lowers basal metabolic rate (BMR), or the rate at which the body burns calories at rest. As muscle mass declines, the body burns fewer calories, making it easier to gain weight if caloric intake isn’t adjusted to account for this slower metabolism.
Oestrogen’s Role in Metabolism
Oestrogen is vital in regulating metabolism by influencing thermogenesis (heat production in the body) and fat metabolism. As oestrogen levels decrease, these metabolic processes slow down, leading to a decrease in BMR. This metabolic slowdown, combined with changes in body composition, increases the likelihood of weight gain unless dietary and activity levels are adjusted accordingly.
Changes in Body Composition and Metabolic Health
The shift in body composition, towards higher body fat and lower lean muscle mass, also impacts metabolic health. These changes can increase the risk of conditions like insulin resistance, metabolic syndrome, and type 2 diabetes. Understanding how these changes affect metabolism can help in making more informed choices to maintain a healthy weight during menopause.
The Impact of Menopause on Appetite
During and after menopause, hormonal shifts, particularly the decline in oestrogen, can significantly influence appetite regulation. For many women, this leads to increased hunger and cravings. While some women may experience a decrease in appetite, the common trend is an increase in hunger, which can contribute to weight gain.
Hormonal Changes and Appetite Regulation
Oestrogen plays a crucial role in regulating both appetite and metabolism. As oestrogen levels drop, this disruption affects how the body responds to hunger and fullness signals. These hormonal changes make it easier for women to feel hungrier and experience more intense cravings.
Leptin and Ghrelin: The Hunger Hormones
Two hormones that regulate hunger, leptin and ghrelin, are impacted by hormonal changes during menopause. Leptin signals the brain when the body has had enough to eat, promoting feelings of fullness. In contrast, ghrelin stimulates hunger. As oestrogen levels decline, leptin levels tend to decrease, while ghrelin levels rise, leading to increased hunger and cravings for high-calorie foods.
Serotonin and Mood-Driven Cravings
Oestrogen also affects serotonin, a neurotransmitter that influences mood and appetite. As oestrogen declines, serotonin levels may drop, leading some women to experience mood changes. In response, cravings for carbohydrates, which temporarily boost serotonin levels, may intensify. These cravings often manifest as a desire for sugary or high-carb foods, contributing to overeating.
In summary, menopause brings about hormonal changes that can disrupt appetite regulation. Understanding how these changes influence hunger and cravings can help women make more mindful food choices during this transitional period.
The Role of Nutrition in Menopausal Weight Loss
During menopause, nutritional choices play a crucial role in managing weight and supporting overall health. Hormonal shifts during this time can lead to metabolic changes, which increase the risk of certain health conditions, such as osteoporosis and heart disease. A balanced diet, rich in protein, fibre, healthy fats, and essential vitamins, coupled with regular exercise, can help mitigate these changes and support a healthy weight [5].
Here’s a breakdown of key nutritional considerations to help manage weight and promote overall well-being during menopause:
Protein
Adequate protein intake is particularly important during menopause, as muscle mass tends to decrease with age and hormonal changes. Maintaining muscle mass is essential not only for strength and mobility but also for supporting metabolism. Protein helps promote satiety, making you feel full longer, and can help control appetite. Good sources of protein include lean meats, fish, eggs, beans, lentils, tofu, and dairy. Aim to include a source of protein at each meal to support muscle health and weight management.
Omega-3
Omega-3 fatty acids are essential for overall health and can have additional benefits during menopause. These healthy fats have anti-inflammatory properties, support heart health, and may help manage mood swings and cognitive function, which can be affected during this time. Include sources of omega-3s like fatty fish (salmon, mackerel, sardines), chia seeds, flaxseeds, walnuts, and fortified foods. Omega-3s can also help balance hormones and improve joint health, both of which are common concerns during menopause.
Fibre
Fibre is essential for promoting satiety and supporting healthy digestion, which can sometimes be disrupted during menopause. High-fibre foods help regulate blood sugar levels and reduce appetite, which can support weight management. Include plenty of fruits, vegetables, whole grains, legumes, and nuts in your diet to ensure an adequate intake of fibre. Aim for a variety of fibre-rich foods to maintain digestive health and enhance feelings of fullness throughout the day.
Calcium and Vitamin D
During menopause, the decline in oestrogen levels increases the risk of bone loss, making calcium and vitamin D essential nutrients for maintaining bone health. Calcium helps preserve bone density, while vitamin D aids in the absorption of calcium. Sources of calcium include dairy products, fortified plant-based milks, leafy green vegetables, and tofu. Vitamin D can be found in fortified foods, eggs, and fatty fish, and sunlight exposure is a natural way to boost vitamin D levels. In some cases, supplementation may be necessary, especially if dietary intake or sun exposure is insufficient.
Magnesium
Magnesium is another important nutrient during menopause, as it supports a variety of bodily functions, including muscle and nerve function, bone health, and sleep regulation. It may also help alleviate common menopause symptoms like mood swings, irritability, and insomnia. Good sources of magnesium include leafy green vegetables, nuts and seeds (especially pumpkin and almonds), legumes, whole grains, and dark chocolate. Ensuring adequate magnesium intake can help manage menopause symptoms and support overall health.
Diets to Support Weight Loss During Menopause
When it comes to managing menopause symptoms and maintaining a healthy weight during this transitional period, the foods you choose to eat can play a crucial role. A balanced diet, rich in whole foods, high-quality protein, healthy fats, and plenty of fruits and vegetables, can help alleviate menopause symptoms like hot flushes, night sweats, and mood swings. Diets that include phytoestrogens and omega-3 fatty acids, found in foods such as soy and fish, may also be beneficial.
Below are two of the most recommended dietary patterns for supporting health during menopause:
Mediterranean Diet
The Mediterranean diet, based on the traditional eating patterns of Greece, Italy, and other Mediterranean countries, is often recommended for managing menopause symptoms. This diet emphasises fresh fruits and vegetables, whole grains, lean proteins like fish, and healthy fats from olive oil and nuts.
Research suggests that following this diet may help alleviate symptoms like hot flushes and night sweats. A large study found that women who followed a Mediterranean diet were less likely to report vasomotor symptoms (such as hot flushes) than those who followed other diets [7].
In addition to symptom relief, the Mediterranean diet supports overall health by promoting heart health, protecting bone density, and maintaining a healthy weight. Core principles include:
High intake of vegetables, fruits, whole grains, seafood, nuts, seeds, and pulses.
Moderate consumption of dairy products.
Unsaturated fats as the primary fat source, particularly olive oil.
Lower consumption of fatty and processed meats, refined grains, and sugar-sweetened foods.
These principles align with the UK's Eatwell Guide and can help manage menopause symptoms while supporting long-term health.
Plant-Based Eating
A plant-based diet, focusing on whole plant foods like vegetables, fruits, legumes, and whole grains, may also help alleviate menopause symptoms. Research shows that plant-based eating can reduce hot flushes and other menopausal symptoms. One study found that women who adopted a plant-based diet, including soy, reported fewer and less severe hot flushes after 12 weeks compared to those who did not change their diet [6].
Plant-based diets are rich in phytoestrogens, natural compounds found in plants that mimic oestrogen in the body. These can help balance hormone levels during menopause. Additionally, a plant-based approach tends to be lower in calories and fat, supporting weight management. With its focus on nutrient-dense foods, this diet is a great option for women looking to ease menopause symptoms and improve overall health.
Read more about why plant-based diets are good for weight loss here.
More Tips for Managing Weight Through Menopause
Building on the importance of nutrition and following a menopause-friendly diet, here are some additional tips to further support your weight management and overall health during menopause:
Focus on a Balanced Diet: Prioritise a variety of nutrient-rich foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats. A diverse diet will ensure you get a wide range of vitamins and minerals to support your health during menopause.
Limit Processed Foods and Sugary Drinks: Minimise the consumption of processed foods, sugary drinks, and excessive alcohol. These can contribute to weight gain, increase the risk of chronic diseases, and disrupt hormonal balance.
Regular Exercise: Combine a healthy diet with regular physical activity, including aerobic exercise, strength training, and flexibility exercises. Exercise not only supports weight management but also promotes heart health, bone density, and overall well-being.
Hydration: Staying well-hydrated helps maintain energy levels, supports digestion, and can aid in appetite control. Aim to drink at least 8 cups (2 litres) of water daily.
Blood Sugar Levels: Focus on stabilising blood sugar by consuming complex carbohydrates paired with protein and healthy fats to prevent spikes and crashes. This helps manage hunger and cravings. Read more about Why Balancing Your Blood Sugar is Crucial for Weight Loss here.
Saturated Fats: Limit your intake of saturated fats from sources like fatty cuts of meat and full-fat dairy. Instead, opt for healthy fats such as avocados, nuts, seeds, and olive oil to support overall health.
Plant Oestrogens: Consider including plant-based oestrogens (phytoestrogens) in your diet. These natural compounds, found in foods like soy, flaxseeds, lentils, and chickpeas, may help balance hormone levels during menopause. They can have a mild oestrogenic effect, potentially alleviating some menopause symptoms, such as hot flushes and mood swings.
Trigger Foods:
Caffeine: Limit caffeine intake, especially in the afternoon, to avoid disrupting sleep and increasing anxiety.
Alcohol: Cut back on alcohol, as it adds empty calories, contributes to weight gain, and can interfere with sleep.
Spicy Foods: Reduce intake of spicy foods if they trigger hot flushes or night sweats.
Stress: Practice stress-reducing techniques like yoga, meditation, or deep breathing exercises to manage cortisol levels and avoid stress-related weight gain. Read more about Stress and Weight Loss here.
Sleep: Aim for 7-9 hours of quality sleep each night to regulate appetite, reduce stress, and support weight management. Read more about How Sleep Affects Weight Loss here.
To take your understanding of menopause further, be sure to check out episode 9 of The We Are Wellbeing Podcast on Understanding Menopause - Part 1, which explores key changes during menopause and how to navigate them effectively.
Frequently Asked Questions (FAQs)
1. Can menopause cause sudden weight gain?
Yes, sudden weight gain can occur during menopause, particularly due to hormonal fluctuations, decreased metabolism, and changes in body composition. However, it’s important to note that gradual weight gain over time is more common. Maintaining a healthy diet and exercise routine can help manage and prevent sudden weight gain.
2. What kind of exercise is best for managing weight during menopause?
A combination of aerobic exercise, strength training, and flexibility exercises is ideal. Aerobic activities like walking, swimming, or cycling can help with overall fat loss, while strength training helps maintain and build muscle mass, which is essential for boosting metabolism during menopause.
3. Can I still lose weight after menopause?
Absolutely! While metabolism slows down after menopause, it is still possible to lose weight with the right combination of diet, exercise, and lifestyle changes. Focus on a balanced diet, strength training to maintain muscle mass, and regular physical activity to support weight loss and overall health.
Conclusion
Navigating the complexities of weight management during menopause can feel challenging, but with a proactive approach, it is possible to maintain a healthy weight and overall well-being. Understanding the hormonal changes, metabolic shifts, and lifestyle factors that influence weight gain is the first step in making informed choices. By focusing on balanced nutrition, regular exercise, and managing stress, women can support their bodies through this transition.
It's important to approach menopause as a time of empowerment, where you can take charge of your health and make adjustments that support your unique body. Remember, weight gain during menopause is not inevitable, and with the right strategies, you can continue to feel your best during this natural life stage.
If you're looking for support through this stage of life, the Shift & Sustain program has helped hundreds of women navigate the challenges of menopause. With weekly sessions and a supportive community, you’ll gain the tools and strategies to manage your weight, balance your hormones, and feel your best. You can read more about the program here.