Many women notice that they gain weight during menopause, even if they don't eat more or exercise less than before. This can be frustrating, but it has a clear cause. Your hormones, metabolism, and body composition change, which affects your weight.
In this blog, you will learn all about why you gain weight during menopause, when it starts, how you notice it, what you can do about it daily, and whether it ever stops.
When does weight gain begin?
Menopause officially begins when you have not had a menstrual period for twelve months. This usually happens between the ages of 45 and 55, but the phase before it – perimenopause – can start years earlier.
In perimenopause, which typically lasts four to ten years, your hormones already start to fluctuate. Many women notice the first signs of weight gain then, especially around the abdominal area.
How do you notice it?
You gain weight primarily around your abdomen, whereas previously you might have stored more fat on your hips and thighs.
You notice your clothes feeling tighter, even though your eating habits haven't changed.
Losing weight becomes more difficult, even if you eat less or exercise more.
You experience bloating more often.
Your energy levels fluctuate more, leading to less motivation to stay active.
Why do you gain weight during menopause?
1. Your metabolism slows down
From the age of 40, your basal metabolism slows down. This means you burn an average of 400 fewer calories than before, even if you eat exactly the same. This is partly due to a decrease in muscle mass, but also due to hormonal changes.
2. Estrogen decline leads to more belly fat
Estrogen plays a major role in where your body stores fat. During fertile years, women typically store fat around their hips and thighs. But as estrogen levels drop, this fat storage shifts to the abdomen. This can lead to the notorious "menopause belly."
3. Less muscle mass means less fat burning
As you age, your muscle mass decreases, and muscles burn more calories than fat. This lowers your daily caloric expenditure and can lead to weight gain, even if your eating patterns don't change. That's why heavy strength training is essential to maintain muscle mass and keep your metabolism active. Strength training with weights or resistance exercises can help prevent muscle loss and stimulate your metabolism.
4. Insulin resistance increases
Due to hormonal fluctuations during menopause, your blood sugar levels can fluctuate more often. This makes you more sensitive to fast carbohydrates and sugars, which further stimulates fat storage.
5. Stress and sleep problems increase cortisol
Many women in menopause struggle with sleep problems and stress. This increases the production of cortisol, a stress hormone that stimulates fat storage, especially around the abdominal area.
What can you do daily?
1. Adjust your diet to your hormonal needs
Eat more protein → Helps maintain muscle mass and provides a long-lasting feeling of fullness. Think chicken, fish, eggs, and plant-based proteins.
Choose healthy fats → Avocados, nuts, olive oil, and fatty fish support your hormone balance.
Avoid refined sugars and processed carbohydrates → These cause blood sugar fluctuations and fat storage. Instead, opt for whole grains, vegetables, and legumes.
Drink enough water → This helps with digestion and prevents your body from retaining fluid.
2. Do strength training and exercise
Heavy strength training → Building muscle mass is crucial to keep your metabolism active. Two to three strength training sessions per week help strengthen your muscles and stimulate fat burning.
Balanced cardio → Long cardio sessions can increase stress hormones, so combine light cardio with strength training and relaxation exercises like yoga or walking.
Move daily → Even if you don't have time for a full workout, try to walk more and move around more throughout the day.
In addition to the physical benefits, strength training also has a huge impact on well-being. Menopause can be accompanied by mood swings, stress, and sometimes even depressive feelings. The endorphins released during exercise help improve mood and provide a sense of strength and control. This is especially important during a period when many women feel insecure about the changes in their bodies.
3. Reduce stress and improve your sleep
Get enough sleep → Sleep deprivation increases your appetite and fat storage. Create a consistent sleep routine and avoid screens before bed.
Practice stress management → Yoga, meditation, and breathing exercises help lower cortisol.
Take time for relaxation → Too much stress and a busy life can further unbalance your hormones.
4. Support your body with supplements
