How Much Weight Do You Gain During Menopause
During the whole menopause period, women are likely to gain between 10 to 15 pounds on average. The range, however, can vary between three to 30 pounds. Women who were already overweight can experience more weight gain.
Ive heard it from so many women: They feel like their bodies have betrayed them when it comes to losing weight at this stage. This can pose a challenge to women accustomed to losing weight quickly. But theres somewhat of a silver lining: Theres a massive boat of gals sailing the same waters, as almost 90% of us tend to gain weight during this period.
What Can You Do
Weight gain associated with ageing is not inevitable. There are a number of things you can do to maintain your weight as you age.
Incorporate regular daily exercise, with a mixture of intensities and variety of activities. Try to include body-strengthening exercises two days per week.
2. Weigh yourself but not too much
Weigh yourself once a week at the same time and day to monitor the trend over time. Any more than this will only create a fixation with weight. Day-to-day fluctuations in weight are to be expected.
3. Create positive habits
Create positive habits by replacing negative behaviours. For example, instead of mindlessly scrolling through social media of an evening or turning on the TV and comfort-eating, replace it with a positive behaviour, such as learning a new hobby, reading a book or going for a walk.
4. Eat more slowly
Eat food away from technological distractions and slow down your food consumption.
Try using a teaspoon or chopsticks and chew your food thoroughly as slowing down your food consumption reduces the quantity consumed.
5. Switch off from technology:
Turn off technology after dusk to improve your sleep. Blue light emission from phones, tablets and other devices tell your brain its day, instead of night, which will keep you awake.
Lack of sleep can compromise your decision-making abilities which might lead you to make unhealthy choices that contribute to weight gain.
6. Curb sugar cravings naturally
How To Reduce Menopausal Weight Gain
While your risk of weight gain during menopause is higher, it doesnt mean its inevitable. Research indicates that women who succeed in preventing menopausal weight are those who remain active in the years leading up to and beyond menopause. Adding weight-resistance exercises and strength training to build muscle mass can also help increase your metabolism.
Changes in diet and eating habits can support the benefits of exercise. Your body needs about 200 fewer calories in your 50s than you did in your 30s and 40s. If youre struggling to establish healthy habits, you may benefit from nutrition counseling or medical weight management to help you reach and maintain a healthy weight.
Avoiding or minimizing weight gain during menopause can help reduce your risk of health problems associated with obesity. It can also improve your self-confidence and lead to a better quality of life during menopause and beyond.
Find out more about weight gain during menopause and what you can do to remain healthy as you age. to schedule a medical consultation today.
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Cambios En El Estilo De Vida
Si bien este primer nivel de tratamiento para el sobrepeso implica el menor riesgo, tambiÃ©n exige el mayor autocontrol. No obstante, realizar sencillos ajustes en la rutina diaria puede contribuir, en gran medida, a controlar el peso y mejorar el bienestar general.
Los dos pilares sobre los que se apoya este tipo de tratamiento para combatir el sobrepeso durante la menopausia son: mejoras en la dieta y actividad fÃsica regular, que permiten acelerar el metabolismo y equilibrar las hormonas, al tiempo que se implementan otros hÃ¡bitos saludables para obtener Ã³ptimos resultados.
Aprender quÃ© y cuÃ¡nto comer para mantenerse en forma Ã³ptima son elementos clave para elaborar una dieta para la menopausia bien equilibrada. Se aconseja a las mujeres que opten por comidas frecuentes pero en porciones moderadas, elaboradas con ingredientes integrales, tales como:
La actividad fÃsica regular no solo puede ayudar a controlar el aumento de peso durante la menopausia, sino que tambiÃ©n promueve el equilibrio hormonal, fortaleciendo los huesos, estimulando el estado de Ã¡nimo, liberando el estrÃ©s y contribuyendo a aliviar otros sÃntomas de la menopausia.
Para nutrir el cuerpo de adentro hacia afuera y complementar los esfuerzos para controlar el aumento de peso, se alienta a las mujeres a inculcar prÃ¡cticas saludables para obtener los mejores resultados. Pueden incluir lo siguiente:
As If The Hot Flashes Mood Swings Night Sweats And Sexual Challenges Weren’t Enough Now You Can Add Weight Gain To The Menopausal Whammy
As if the hot flashes, mood swings, night sweats and sexual challenges weren’t enough, now you can add weight gain to the menopausal whammy.
That’s right. In case you hadn’t noticed , women tend to gain about 10 to 15 pounds on averagefrom 3 to 30 pounds is the typical rangeduring and after menopause. And because our entire metabolic mechanism is different now, that weight is blessedly hard to take off.
“I feel like my body has betrayed me,” said one of my patients.
“Prior to menopause I was able to maintain a weight loss of 70 pounds. I see that 25 pounds have come back and nothing I seem to do is helping,” said another woman.
Weight gain during menopause isn’t totally related to “the change.” Lifestyle, genetics, and, yes, hormonal fluctuation all play their respective roles, for better or for worse. But the weight goes on, and the way that happens is different from weight gain in previous years.
So, if you’re accustomed to losing weight easilyor not gaining it in the first placethis development may come as a puzzling and unpleasant surprise. And if you struggle with your weight, be forewarned: The deck is about to be reshuffled, and that struggle may become harder yet.
The single bright spot is that you’re in a very big boat with a lot of other menopausal galsup to 90 percent of us gain weight during this transition, according to this article.
Menopausal weight gain is different because:
Why does this happen?
Can We Reverse Weight Gain At Midlife
Maryon StewartSymptom – Weight Gain
One of the most disturbing factors at midlife can be weight gain. Throughout our lives, until then, we have been able to lose weight by being a bit more careful with food and exercising regularly. At midlife, for many, this is suddenly not the case and it comes as quite a shock. How can I lose weight is always one of the top three issues reported in our many surveys of thousands of women.
Weight gain is very common from the point of perimenopause, menopause and through to post-menopause. At midlife other factors come into play including:
However, the process of menopause is highly individual. It varies from woman to woman.
This article explores why some women gain weight during and after menopause.
Why Some Women Gain Weight Around Menopause
Weight gain at menopause is very common.
There are many factors at play, including:
However, the process of menopause is highly individual. It varies from woman to woman.
This article explores why some women gain weight during and after menopause.
There are four periods of hormonal changes that occur during a womans life.
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The Truth About Menopause And Weight Gain
To view a PDF version of this article, .
There are many transitions that a body goes through during life that make us susceptible to weight gain. Some are shared by both genders: arriving at adolescence, entering your elder years, or undergoing a stressful life event. Others are exclusive to women: having a baby, then having a second or third baby, and going through menopause.
The National Health and Nutrition Examination Survey data found that:
- 51.7 percent of women ages 20-39 were classified as overweight or affected by obesity
- 68.1 percent of women ages 40-59 were classified as overweight or affected by obesity
The 40-59 age range also happens to correlate with the same time that most women are perimenopausal. As we age, we start losing our muscle mass, and fat storage tends to increase. This change in body composition puts us at higher risk for metabolic disease, such as heart disease and diabetes.
So, you may be thinking Im destined for failure! But this isnt true. There are many things that go into weight gain during this phase. Many of these can be modifiable. In this article, well describe what menopause means for you and your body. Well look at how menopause and other contributing factors can affect your weight and what we CAN do to minimize the potential health threats.
So, what exactly is Menopause?
Menopausal Transition or Perimenopause
During this stage, you may experience symptoms such as:
- Hot flashes
- Mood changes
- Weight gain
How To Lose Weight During Menopause
Menopause brings many changes and hurdles to overcome, including the weight gain many women experience during this time. Statistically, the average woman gains just over 4 pounds when her body prepares for menopause in her 40s, and she continues to gain about a pound and a half each year throughout her 50s and 60s.
Knowing this fact, there are some tricks you can employ when it comes to how to lose weight during menopause.
Muscle And Bone Density Loss
Lower estrogen levels not only can increase body weight but can also .
According to a 10-year, multi-ethnic study on more than 800 premenopausal women, women lost around 10% of their bone density related to menopause, with 7% of the loss occurring during the perimenopausal and early menopausal years.
Furthermore, menopause is associated with lower muscle mass. Studies suggest that women suffer a 1.17% muscle mass decrease and a 0.6% muscle strength reduction per year after menopause. Lower muscle mass is associated with, making it easier to gain weight.
Lower estrogen levels also lead to lower bone density, leading to osteopenia or osteoporosis. This in turn leads to a higher risk of fractures, and poorer muscle performance, factors that make it harder for women to exercise, leading to increased weight gain and fat build-up.
Say Goodbye To Weight Gain Today
Some women might throw the towel in, believing their menopause weight gain will last forever. That doesnt have to be the case, though.
You can turn things around and stop menopause weight gain whenever you want with a few lifestyle changes and the right supplementation routine. Keep the tips listed above in mind so you can look good and feel good during this transition stage of your life.
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Stick To Whole Grains And Greens Stay Hydrated And Exercise
For most of my mother’s life, she was able to keep to a healthy weight with little effort, but perimenopause changed that. She was surprised to see that she was gaining weight.
My mom wasn’t alone in this. Weight gain during perimenopause is a concern for a lot of women. So I reached out to Dr. Barb Depree, director of the Women’s Midlife Services at Holland Hospital and a member of HealthyWomen’s Women’s Health Advisory Council to find out how to manage this concern.
“The approach to weight maintenance in the menopause transition doesn’t sound much different than other times, generally speaking,” said DePree, “but the effort required is increased.”
How perimenopause impacts weight gain
During perimenopause which typically starts around age 40 your estrogen levels start to fluctuate, so your body starts to look for an estrogen replacement and finds one in fat, which produces estrone, the weakest version of the three types of estrogen, which also include estradiol and estriol.
“Fat is a source of estrogen,” DePree said. “So the body is very efficient in providing a ‘replacement’ . . . the body deposits fat very readily, especially in the midsection.”
Food and nutritional supplements can’t replace estradiol, the strongest of the three forms of estrogen. The only way to get it back is with hormone replacement therapy, which comes with some health risks.
What to eat and why
The first thing women should do is to take a look at the foods that make up their diet.
Menopause Weight Gain: A Gp Explains Everything You Should Know
Including the causes and medically-approved ways to slim down
Along with hair loss, brain fog and mood swings, weight gain is one of the more unwelcome symptoms of menopause. But it’s also one of the most common with hundreds of Google searches every month which is why we went straight to a doctor to find out the facts around menopause weight gain.
Dr Cat Hyatt, a GP based in Dorset, often answers questions from female patients in her surgery around menopause weight gain and the reasons for it.
Here, Dr Hyatt explains the biological and behavioural changes that can cause weight gain during perimenopause and menopause and shares the medically-backed suggestions she makes to help women feel themselves again.
How Menopause Causes Weight Gain
Menopause marks significant changes. Not only do your periods finally stop, but you are no longer capable of having children. This is because your body no longer releases the levels of estrogen and progesterone required for fertility and reproduction.
Its important to note that menopause-related weight gain doesnt happen overnight. In other words, you wont suddenly gain 10 pounds after your periods stop. Rather, the weight gain is more gradual. Poor lifestyle habits and other factors can increase your weight gain as well.
While weight gain may be attributed to menopause, other factors can increase the total amount gained. For instance, you might notice more weight maintenance issues:
- under times of stress
- while consuming alcohol frequently
- while taking certain medications
Genetics can also play a role. If your mother dealt with weight issues during menopause, then chances are you also might have difficulties managing your weight as you go through it.
Age itself presents a lot of changes when it comes to weight. Once you hit your 30s, your metabolism slows down. During this time, you may find it harder to maintain your weight without making changes in your eating patterns and exercise habits.
Significant weight gain during menopause means more than not fitting into your favorite dresses and jeans. It also poses potential serious consequences to your health. In fact, gaining weight in your 40s increases your risk for:
- breast cancer
- heart disease
- type 2 diabetes
Weight Gain During Perimenopause
Its estimated that women gain about 25 pounds during the perimenopausal transition. However, women can experience more weight gain, which is particularly true about women who are overweight or suffer from obesity.
Weight gain may also occur as part of ageing, regardless of hormone changes.
The Study of Womens Health Across the Nation is a large observational study that has followed middle-aged women throughout perimenopause.
During the study, women gained belly fat and lost muscle mass. Another factor contributing to weight gain in perimenopause may be the increased appetite and calorie intake that occurs in response to hormonal changes.
In one study, levels of the hunger hormone, ghrelin, were found to be significantly higher among perimenopausal women, compared to premenopausal and postmenopausal women.
The low oestrogen levels in the late stages of menopause may also impair the function of leptin and neuropeptide Y, hormones that control fullness and appetite.
Therefore, women in the late stages of perimenopause who have low oestrogen levels may be driven to eat more calories.
Progesterones effects on weight during the menopausal transition have not been studied as much. However, some researchers believe the combination of low oestrogen and progesterone could further increase the risk of obesity.
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Relationship Between Hot Flashes And Weight Gain During Menopause
Hot flashes are also known as hot flushes. They are usually a quick sensation of heat, coupled with reddening of the face and the neck. Sometimes, menopausal women also suffer from sweats, especially at night, hence the name night sweats. Although their exact cause remains a mystery, some women may experience hot flashes over a short period of time, while others may have them throughout the rest of their lives. The good news is that the longer you have them, the less they are severe.
Weight Gain During Perimenopause And Menopause
Why is it so much easier to put on pounds as you get older? During perimenopause , estrogen levels start to decline. That hormonal shift slows your metabolism, says Dr. Pattimakiel. Every year we get older, our metabolisms slow down. Then around menopause, its common to see a significant drop.
That sloth-like metabolism means even if you eat the same healthy diet you ate in your 30s, youre more likely to gain weight. It also makes it that much harder to drop pounds youve already put on. When your metabolism is slower, its harder to lose weight, she says.
As if thats not frustrating enough, mid-life pounds tend to settle around your middle. Unfortunately, extra fat in the abdomen increases the risk of heart-related problems, Dr. Pattimakiel says. So its worth making some changes to keep your weight in the healthy zone as you get older.
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How Can You Lose The Stubborn Belly Fat
While you cant necessarily target weight loss in one specific area of your body, there are several things you can do to promote overall weight loss. This includes the belly fat that is often especially difficult to shed and characteristic of the meno 10.
As you can imagine, what you eat plays a big role in weight loss, including when it comes to managing belly fat. In general, a calorie deficit is needed to lose weight. This means that youre eating fewer calories than youre burning. That being said, its important to make sure youre not eating too few calories as this isnt healthy either, and will actually slow weight loss eventually.
Its a good idea to meet with a registered dietitian for individualized nutrition support, who will be able to help develop a meal plan to meet your specific goals during menopause. You can search for a dietitian local to you, or one who provides virtual counseling, here. Handy filters let you search for a dietitian who specializes in womens health and weight loss.
For daily support, meal planning, calorie counting, and fitness apps can also be helpful in combating the meno 10. For instance, Noom, MyFitnessPal, and Lose It! are popular options that make keeping track of your daily habits easier.
Research shows that behavioral therapy can be highly effective in managing the meno 10 and supporting weight loss.