Menopause is a natural transition in a woman’s life that signifies the end of her menstrual cycles. You have officially entered menopause when you have gone one full year (12 consecutive months) of not having a period.

If you are going through or have gone through it, you know that the symptoms can be frustrating! Did you know that according to a new study that 3 in 5 women say they are entirely self-taught when it comes to learning about menopause? Yikes!

One of the most frustrating changes many women experience after menopause is stubborn weight gain. Despite maintaining the same diet and activity level, many women find that they suddenly begin to gain weight, especially around the abdominal area. You may find that the old saying “eat less and move more” no longer works for you. In this blog post, we’ll explore the top reasons for weight gain after menopause and offer practical solutions to help manage and even reverse these changes.

1. Hormonal Changes and the Decline in Estrogen

Why it happens: The biggest driver of post-menopausal weight gain is the hormonal shift, specifically the significant drop in estrogen levels. Estrogen is a hormone that plays a crucial role in regulating various bodily functions, including fat storage. As estrogen levels decline after menopause, the body undergoes several changes that can lead to fat accumulation around the abdomen rather than the hips and thighs, as it may have in earlier years.

This abdominal fat accumulation is not just cosmetic. It significantly increases the risk of developing metabolic issues such as insulin resistance, type 2 diabetes, and heart disease.

What you can do: While you cannot stop the natural hormonal changes that occur during menopause, you can counterbalance their effects with lifestyle adjustments. Focus on a balanced, low-sugar diet that minimizes insulin spikes, which can contribute to fat storage. A diet rich in protein, while low in refined carbs and sugars, can help stabilize insulin levels and manage weight more effectively.

Incorporating regular exercise, particularly strength training, can also help improve body composition and increase metabolism. If you have never tried strength training before, now is the time to start!

Hormone replacement therapy can help as well. While HRT is not appropriate for every woman, every woman deserves to have the conversation with a menopause savvy healthcare provider on whether or not HRT is appropriate for them. If your own physician is unwilling to discuss it with you, look on menopause.org for a provider near you. Additionally you can try out telemedicine services like Midi Health and Evernow to see if HRT may be appropriate for you.

2. Slower Metabolism Due to Decreased Muscle Mass

Why it happens: As we age, muscle mass naturally decreases. This loss of muscle is known as sarcopenia, and it can lead to a slower metabolism. Did you know that after the age of 30, we lose approximately 1% of muscle mass per year – meaning that by the age of 60, we have lost 30% of our muscle mass. That is significant! The less muscle mass you have, the fewer calories your body burns at rest, making it easier to gain weight even if you continue eating the same amount of food. This decrease in metabolism is especially noticeable after menopause, as hormonal changes further contribute to muscle loss.

What you can do: To combat the slowing of metabolism, it’s essential to prioritize strength training. While this doesn’t mean you need to become a bodybuilder, regular strength training exercises help preserve and rebuild muscle mass. Even just two sessions per week, lasting 30 minutes each, can make a significant difference in keeping your metabolism active. One way you can add weight resistance to your every day activity is to wear a weighted vest like this one. You can wear it while you go on walks or just around the house as you do everyday activities.

In addition to strength training, aerobic exercises like walking, cycling, or swimming are also important for maintaining overall fitness and health.

3. Insulin Resistance and Blood Sugar Imbalance

Why it happens: Post-menopause, many women experience insulin resistance, where their cells become less sensitive to insulin. This makes it more difficult for the body to process sugar efficiently. As a result, blood sugar levels rise, leading to increased fat storage, particularly around the abdomen. Insulin is the body’s anabolic hormone, meaning it promotes fat storage when the body is not able to efficiently process sugar and other carbohydrates.

What you can do: To reduce insulin resistance and improve blood sugar management, it’s essential to focus on a diet that reduces refined carbs and sugars. High-protein meals (think keto or carnivore diets) are particularly beneficial for stabilizing blood sugar levels, as they have a lower glycemic impact compared to carbohydrates. Avoid snacking and focus on getting 4-5 hours of no eating between meals.

In addition, you may want to implement time-restricted eating (intermittent fasting). This is not always ideal pre-menopause, but post-menopause it can be a game-changer in having a weight-loss breakthrough.

4. Elevated Stress and Cortisol Levels

Why it happens: The combination of life stresses (why does becoming an empty nester have to coincide with menopause??)  and hormonal changes after menopause can result in elevated levels of cortisol and adrenaline, two stress hormones. These hormones have a direct impact on fat storage, particularly in the abdominal area. Stress not only affects your mental well-being but also has a profound impact on your physical health.

Chronic stress can lead to a condition known as “stress belly,” where the abdominal fat storage increases. Additionally, elevated cortisol levels can increase appetite and cravings for unhealthy, sugary foods, making it more difficult to manage weight.

What you can do: To help manage stress and reduce cortisol levels, it’s important to incorporate stress-reduction practices into your daily routine. Stress is inevitable, but we can control our response to it. This may include mindfulness practices such as meditation or yoga, engaging in hobbies that bring you joy, or spending time in nature.

Exercise is also a great way to lower cortisol levels. Even simple activities like going for a walk can help reduce the body’s stress response. Getting adequate sleep is critical for managing cortisol levels as well. Click here to read about how you can improve your sleep.

5. Lack of Physical Activity

Why it happens: After menopause, physical activity can become more challenging. Changes in energy levels, joint discomfort, and other physical changes can make exercise feel more difficult. Additionally, women who enter menopause with a low baseline of physical activity may find it even harder to stay active during this time. A sedentary lifestyle, however, significantly contributes to weight gain, as the body is not burning enough calories throughout the day.

What you can do: It’s crucial to stay active and increase your physical activity levels as much as possible. You don’t have to commit to intense workouts right away, but consistency is key. Simple things like parking further from the store to increase your steps, or taking the stairs instead of the elevator, can have a noticeable impact over time. According to this study https://pubmed.ncbi.nlm.nih.gov/32207799/, a greater number of steps per day led to reduction of all-cause mortality. Monitor your steps (the health app on your smartphone will have that data if you don’t wear a watch that counts them), and try adding more steps weekly until you reach a goal ideally of 10,000 steps per day.

Look into finding new activities you may enjoy such as pickleball, tennis, swimming, dancing, etc. Consistent movement over time is the goal. If you struggle with motivation, consider recruiting a friend to join you in your activity or look into group classes at a gym – accountability can make all the difference!

Conclusion

In summary, weight gain after menopause is a common issue that stems from several physiological changes. It takes mindful effort to make lifestyle adjustments to combat these changes. Remember that you aren’t alone in your struggles – and putting in the effort will reap benefits that are worth it!

Check out some of my other posts about weight loss and menopause:

Supplements for weight loss that WORK!

Are your hormones keeping you from losing weight?

Disclaimer 

These statements have not been evaluated by the Food and Drug Administration. This is not intended to diagnose, treat, cure or prevent any disease. This information is for educational purposes only, please consult with your medical provider before implementing anything new into your daily regimen.