You may think it’s impossible to lose weight aftermenopause. You may also feel like weight gain is unavoidable in middle age. Research, however, shows it is possible to change your weight at any age.
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If you’re overweight or at risk for heart disease, losing weight is an important step to take. As we get older, health conditions like high blood pressure, high cholesterol, pre-diabetes, and diabetes, become more common. Losing weight helps to improve your health and lower your risk of disease.
This article discusses weight gain and weight loss during and after menopause. It also offers some tips on how you can manage your postmenopausal weight with diet and exercise.
A Note on LanguageFor the purpose of this article, “female” refers to people born with vaginas and “male” refers to people born with penises irrespective of thegender or gendersthey identify with.
A Note on Language
For the purpose of this article, “female” refers to people born with vaginas and “male” refers to people born with penises irrespective of thegender or gendersthey identify with.
What Causes Post-Menopausal Gain?
Researchers don’t know exactly why some women gain weight in midlife. Studies have shed some light on factors that may have an impact, though.
Research links the hormonal changes that occur during menopause to an increase in body fat.Declining estrogen levels are associated with a slower resting metabolic rate (meaning you need fewer calories per day to maintain your weight) and an increased appetite.
Many experts also believe midlife weight gain is related to lifestyle. People in menopause are more prone to mood andsleep disorders, which can make them less likely to engage in exercise and healthy eating habits. Getting older can also lead to a decrease in muscle mass, which can result in a slower metabolism.
How to Stop Menopause Weight Gain
Prevent Post-Menopausal Gain
You may be able to prevent weight gain before menopause and beyond. Staying active is one of the best ways to keep the extra pounds off. A 2013 study, for example, found that women age 50 to 59 who engaged in high levels ofaerobic activitygained less fat.
Aerobic activities are those that require increased oxygen. Also known as cardiovascular or cardio exercises, these include things like:
Resistance training has also been shown to be beneficial after menopause.Weight training and exercises that include resistance bands can help speed up your metabolism and build muscle mass.
An added bonus: Exercise helps strengthen your bones and prevent osteoporosis, a common concern after menopause. In particular, resistance training and weight-bearing exercises have been shown to increase bone density.
Can Hormone Therapy Prevent Weight Gain?
Menopausal weight gain is associated with declining estrogen levels. Hormone replacement therapy (HRT) helps restore estrogen levels.In theory, HRT can help stave off weight gain after menopause.
Adopt Healthy Eating Habits
Healthier eating habits are important for weight loss, especially when you reach menopause. The Mediterranean diet is associated with reduced body weight and waist circumference in postmenopausal people.Though more research is needed to confirm this association, adopting a Mediterranean style of eating could help you keep weight off as you get older.
It is also a good idea to keep track of how many calories you’re eating each day. Health and fitness apps make this easier. You can learn how many calories you need with the weight loss calorie goal calculator below.
Make a Plan to Stay Active
Many people exercise less as they get older. The reasons why vary. Some people just feel that they have less energy. Others may have gotten used to a sedentary routine. Chronic conditions likearthritiscan also play a role.
Regardless, the priority shift can have consequences. People who gain weight in middle age have higher rates ofcardiovascular disease,high blood pressure, and cancer.
Your plan to lose weight after menopause should include a program to stay active. You may want to invest in a fitness tracker, activity monitor, or smartwatch to make sure you’re moving enough.
Aim for a weekly goal of 150 to 300 minutes of moderate-intensity exercise or 75 to 150 minutes of vigorous-intensity activity.This should be spread throughout the week on three to five days.
According to the 2018Physical Activity Guidelines for Americans, moving for at least 150 minutes a week lowers your risk of heart disease, stroke, high blood pressure, diabetes, certain cancers, dementia, and all-cause mortality. The more time you log, the greater the benefits.
Getting More ExerciseConsider joining a gym or forming an exercise group with friends or coworkers. If you’re retired, you can start an exercise program at home.
Getting More Exercise
Consider joining a gym or forming an exercise group with friends or coworkers. If you’re retired, you can start an exercise program at home.
People who are very physically active before menopause are usually the most physically active during and after menopause.It’s important make exercise a part of your life ateverystage. Don’t wait until you need to lose weight to start an exercise program. Do it now. Get support from your family, involve your kids, and do what is necessary to stay fit and active. It will pay off in the long run.
Preventing Menopausal Weight Gain
Summary
People tend to gain weight during and after menopause. This may be a result of hormonal changes as well as diet and lifestyle.
14 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Davis SR, Castelo-Branco C, Chedraui P, et al.Understanding weight gain at menopause.Climacteric. 2012;15(5):419-29. doi:10.3109/13697137.2012.707385Vigil P, Meléndez J, Petkovic G, Del Río JP.The importance of estradiol for body weight regulation in women.Front Endocrinol(Lausanne). 2022;13:951186. doi:10.3389/fendo.2022.951186Kapoor E, Collazo-Clavell ML, Faubion SS.Weight gain in women at midlife: a concise review of the pathophysiology and strategies for management.Mayo Clin Proc. 2017;9(10):1552-1558. doi:10.1016/j.mayocp.2017.08.004Sims ST, Kubo J, Desai M, et al.Changes in physical activity and body composition in postmenopausal women over time.Med Sci Sports Exerc. 2013;45(8):1486-1492. doi:10.1249/MSS.0b013e31828af8bdLera Orsatti F, Nahas EA, Maestá N, et al.Effects of resistance training frequency on body composition and metabolics and inflammatory markers in overweight postmenopausal women.J Sports Med Phys Fitness. 2014;54(3):317-325.National Institute of Arthritis and Musculoskeletal and Skin Diseases.Exercise for your bone health.Jull J, Stacey D, Beach S, et al.Lifestyle interventions targeting body weight changes during the menopause transition: a systematic review.J Obes. 2014;2014:824310. doi:10.1155/2014/824310Miller VM, Naftolin F, Asthana S, et al.The Kronos Early Estrogen Prevention Study (KEEPS): what have we learned?Menopause. 2019;26(9):1071–84. doi:10.1097/GME.0000000000001326Greendale GA, Sternfeld B, Huang M, et al.Changes in body composition and weight during the menopause transition.JCI Insight. 2019;4(5):e124865. doi:10.1172/jci.insight.124865Dinu M, Pagliai G, Casini A, Sofi F.Mediterranean diet and multiple health outcomes: an umbrella review of meta-analyses of observational studies and randomised trials.Eur J Clin Nutr. 2018;72(1):30-43. doi:10.1038/ejcn.2017.58Silva TR, Oppermann K, Reis FM, Spritzer PM.Nutrition in menopausal women: a narrative review.Nutrients. 2021;13(7). doi:10.3390/nu13072149Centers for Disease Control and Prevention.How much physical activity do adults need?U.S. Department of Health and Human Services.Physical Activity Guidelines for Americans.Sternfeld B, Dugan S.Physical activity and health during the menopausal transition.Obstet Gynecol Clin North Am. 2011;38(3):537-66. doi:10.1016/j.ogc.2011.05.008
14 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Davis SR, Castelo-Branco C, Chedraui P, et al.Understanding weight gain at menopause.Climacteric. 2012;15(5):419-29. doi:10.3109/13697137.2012.707385Vigil P, Meléndez J, Petkovic G, Del Río JP.The importance of estradiol for body weight regulation in women.Front Endocrinol(Lausanne). 2022;13:951186. doi:10.3389/fendo.2022.951186Kapoor E, Collazo-Clavell ML, Faubion SS.Weight gain in women at midlife: a concise review of the pathophysiology and strategies for management.Mayo Clin Proc. 2017;9(10):1552-1558. doi:10.1016/j.mayocp.2017.08.004Sims ST, Kubo J, Desai M, et al.Changes in physical activity and body composition in postmenopausal women over time.Med Sci Sports Exerc. 2013;45(8):1486-1492. doi:10.1249/MSS.0b013e31828af8bdLera Orsatti F, Nahas EA, Maestá N, et al.Effects of resistance training frequency on body composition and metabolics and inflammatory markers in overweight postmenopausal women.J Sports Med Phys Fitness. 2014;54(3):317-325.National Institute of Arthritis and Musculoskeletal and Skin Diseases.Exercise for your bone health.Jull J, Stacey D, Beach S, et al.Lifestyle interventions targeting body weight changes during the menopause transition: a systematic review.J Obes. 2014;2014:824310. doi:10.1155/2014/824310Miller VM, Naftolin F, Asthana S, et al.The Kronos Early Estrogen Prevention Study (KEEPS): what have we learned?Menopause. 2019;26(9):1071–84. doi:10.1097/GME.0000000000001326Greendale GA, Sternfeld B, Huang M, et al.Changes in body composition and weight during the menopause transition.JCI Insight. 2019;4(5):e124865. doi:10.1172/jci.insight.124865Dinu M, Pagliai G, Casini A, Sofi F.Mediterranean diet and multiple health outcomes: an umbrella review of meta-analyses of observational studies and randomised trials.Eur J Clin Nutr. 2018;72(1):30-43. doi:10.1038/ejcn.2017.58Silva TR, Oppermann K, Reis FM, Spritzer PM.Nutrition in menopausal women: a narrative review.Nutrients. 2021;13(7). doi:10.3390/nu13072149Centers for Disease Control and Prevention.How much physical activity do adults need?U.S. Department of Health and Human Services.Physical Activity Guidelines for Americans.Sternfeld B, Dugan S.Physical activity and health during the menopausal transition.Obstet Gynecol Clin North Am. 2011;38(3):537-66. doi:10.1016/j.ogc.2011.05.008
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Davis SR, Castelo-Branco C, Chedraui P, et al.Understanding weight gain at menopause.Climacteric. 2012;15(5):419-29. doi:10.3109/13697137.2012.707385Vigil P, Meléndez J, Petkovic G, Del Río JP.The importance of estradiol for body weight regulation in women.Front Endocrinol(Lausanne). 2022;13:951186. doi:10.3389/fendo.2022.951186Kapoor E, Collazo-Clavell ML, Faubion SS.Weight gain in women at midlife: a concise review of the pathophysiology and strategies for management.Mayo Clin Proc. 2017;9(10):1552-1558. doi:10.1016/j.mayocp.2017.08.004Sims ST, Kubo J, Desai M, et al.Changes in physical activity and body composition in postmenopausal women over time.Med Sci Sports Exerc. 2013;45(8):1486-1492. doi:10.1249/MSS.0b013e31828af8bdLera Orsatti F, Nahas EA, Maestá N, et al.Effects of resistance training frequency on body composition and metabolics and inflammatory markers in overweight postmenopausal women.J Sports Med Phys Fitness. 2014;54(3):317-325.National Institute of Arthritis and Musculoskeletal and Skin Diseases.Exercise for your bone health.Jull J, Stacey D, Beach S, et al.Lifestyle interventions targeting body weight changes during the menopause transition: a systematic review.J Obes. 2014;2014:824310. doi:10.1155/2014/824310Miller VM, Naftolin F, Asthana S, et al.The Kronos Early Estrogen Prevention Study (KEEPS): what have we learned?Menopause. 2019;26(9):1071–84. doi:10.1097/GME.0000000000001326Greendale GA, Sternfeld B, Huang M, et al.Changes in body composition and weight during the menopause transition.JCI Insight. 2019;4(5):e124865. doi:10.1172/jci.insight.124865Dinu M, Pagliai G, Casini A, Sofi F.Mediterranean diet and multiple health outcomes: an umbrella review of meta-analyses of observational studies and randomised trials.Eur J Clin Nutr. 2018;72(1):30-43. doi:10.1038/ejcn.2017.58Silva TR, Oppermann K, Reis FM, Spritzer PM.Nutrition in menopausal women: a narrative review.Nutrients. 2021;13(7). doi:10.3390/nu13072149Centers for Disease Control and Prevention.How much physical activity do adults need?U.S. Department of Health and Human Services.Physical Activity Guidelines for Americans.Sternfeld B, Dugan S.Physical activity and health during the menopausal transition.Obstet Gynecol Clin North Am. 2011;38(3):537-66. doi:10.1016/j.ogc.2011.05.008
Davis SR, Castelo-Branco C, Chedraui P, et al.Understanding weight gain at menopause.Climacteric. 2012;15(5):419-29. doi:10.3109/13697137.2012.707385
Vigil P, Meléndez J, Petkovic G, Del Río JP.The importance of estradiol for body weight regulation in women.Front Endocrinol(Lausanne). 2022;13:951186. doi:10.3389/fendo.2022.951186
Kapoor E, Collazo-Clavell ML, Faubion SS.Weight gain in women at midlife: a concise review of the pathophysiology and strategies for management.Mayo Clin Proc. 2017;9(10):1552-1558. doi:10.1016/j.mayocp.2017.08.004
Sims ST, Kubo J, Desai M, et al.Changes in physical activity and body composition in postmenopausal women over time.Med Sci Sports Exerc. 2013;45(8):1486-1492. doi:10.1249/MSS.0b013e31828af8bd
Lera Orsatti F, Nahas EA, Maestá N, et al.Effects of resistance training frequency on body composition and metabolics and inflammatory markers in overweight postmenopausal women.J Sports Med Phys Fitness. 2014;54(3):317-325.
National Institute of Arthritis and Musculoskeletal and Skin Diseases.Exercise for your bone health.
Jull J, Stacey D, Beach S, et al.Lifestyle interventions targeting body weight changes during the menopause transition: a systematic review.J Obes. 2014;2014:824310. doi:10.1155/2014/824310
Miller VM, Naftolin F, Asthana S, et al.The Kronos Early Estrogen Prevention Study (KEEPS): what have we learned?Menopause. 2019;26(9):1071–84. doi:10.1097/GME.0000000000001326
Greendale GA, Sternfeld B, Huang M, et al.Changes in body composition and weight during the menopause transition.JCI Insight. 2019;4(5):e124865. doi:10.1172/jci.insight.124865
Dinu M, Pagliai G, Casini A, Sofi F.Mediterranean diet and multiple health outcomes: an umbrella review of meta-analyses of observational studies and randomised trials.Eur J Clin Nutr. 2018;72(1):30-43. doi:10.1038/ejcn.2017.58
Silva TR, Oppermann K, Reis FM, Spritzer PM.Nutrition in menopausal women: a narrative review.Nutrients. 2021;13(7). doi:10.3390/nu13072149
Centers for Disease Control and Prevention.How much physical activity do adults need?
U.S. Department of Health and Human Services.Physical Activity Guidelines for Americans.
Sternfeld B, Dugan S.Physical activity and health during the menopausal transition.Obstet Gynecol Clin North Am. 2011;38(3):537-66. doi:10.1016/j.ogc.2011.05.008
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