Table of ContentsView AllTable of ContentsCausesRisksWhat Is a Healthy Weight?Weight Gain DurationPrevention
Table of ContentsView All
View All
Table of Contents
Causes
Risks
What Is a Healthy Weight?
Weight Gain Duration
Prevention
Weight gain duringmenopauseis a common complaint. Research shows over 43% of menopausal women have obesity and that women gain about 1.5 pounds per year during their 50s and 60s.The weight tends to settle in the abdominal region.
It is unclear how much of thatweight gain is due to the hormonal changesof menopause or other factors like the effects of getting older.
What is clear, though, is that menopausal weight gain in people going through “the change of life” need not be inevitable.Here is what you need to know about the causes of weight gain, risks, and how to keep your body weight in check.
microgen / Getty Images
What Causes Weight Gain During Menopause?
Gaining weight quickly during menopause? Several factors can contribute to weight gain, including:
Aging
People of any sex tend to gain weight as they age, thanks to a naturally occurring loss of lean muscle mass (calledsarcopenia). As muscle mass decreases, metabolism—or the rate at which we burn calories—slows. That’s because it takes more energy to maintain muscle, even at rest, than fat. And when calories aren’t burned, weight creeps up.
Research shows that people lose 3% to 8% of their muscle mass every decade after age 30, with muscle loss really picking up after age 60.
Hormones
Females tend to gain weight as they age regardless of whether or not they are in menopause.But hormones—especially declining levels ofestrogen—do play a role.
Some research points to the fact that estrogen can help block the body’s hunger signals, which, in turn, can help you eat less.What’s more, when weight is gained, it tends to settle as fat around the midsection.
One study followed average-weight premenopausal women for five years. By year three, those who had hit menopause or were transitioning into it (calledperimenopause) had a significantly higher total fat mass, “truncal” fat (abdominal fat), and visceral fat (fat deep inside the body) than when the study started.
Lifestyle
Physical activity of any kind, be it aerobic exercise, strength training, or both, is key to staving off weight gain at all stages of life. However, research finds that older adults are less likely to even think about engaging in regular exercise, let alone actually do it.
One study looked at older, middle-aged, and younger adults of all sexes. They found that 60% of those in the older group had no intention of engaging in regular physical activity in the next six months vs. just 25% in the young adult group.
Sleep Problems
Hot flashes, night sweats, and increased anxiety are just some of the things that can keep menopausal people up at night.
Research shows that lack of sleep can contribute to weight gain.That may be because sleeping poorly at night makes it more likely you’ll be too tired to be physically active the next day. It may also be due to how our bodies use fat as we sleep.
What Are the Risks of Menopause Weight Gain?
People are three times more likely to be obese or havemetabolic syndromeafter menopause than before it.
Some of the health risks associated with this excess weight include diabetes, heart disease, and high blood pressure.
Diabetes
In one study, postmenopausal women who were what researchers referred to as “metabolically unhealthy overweight/obese” had four times the risk of developing diabetes than “metabolically healthy normal weight” postmenopausal women.
Heart Disease
Cardiovascular disease is the leading cause of death in women. The risk of heart disease increases for women after menopause.
That’s largely due to the lack of estrogen, which has protective effects on the heart. But add in obesity or being overweight—another risk factor for heart disease—and menopausal weight gain can spell trouble for women’s heart health.
High Blood Pressure
Menopause can be a risky time for women and their blood pressure.Without the protective effects of estrogen, blood vessels are more likely to narrow, making it harder for blood to flow freely.
What’s more, menopausal weight gain tends to settle asbelly fat. And the bigger a woman’s waist circumference, the greater the risk of high blood pressure.
Although body mass index (BMI) has some limitations, it is a useful predictor of health risks. As people get older, health risks increase when they are underweight or obese. The following are weight guidelines for seniors based on research published in theAmerican Journal of Clinical Nutrition.
How Long Does Menopause Weight Gain Last?
Although average weight gain varies widely with 20% of women gaining 10 pounds or more during the menopause period, weight eventually stabilizes after menopause if healthy eating and exercise are consistent.
How to Prevent Weight Gain During Menopause
Whilemenopause weight gainis common, it doesn’t have to be a given. Here’s what you can do to keep it at bay.
Nutrition
Strategies to reduce daily calorie intake might include:
Steer clear of very low-calorie diets, which are unsustainable for the long haul, and drink plenty of water. It is recommended that during menopause women should consume at least 8 to 9 cups of water daily.
Increase Muscle Mass
Regular exercise can help reduce not only menopausal weight gain but also some of the bothersome symptoms of menopause, like hot flashes and mood problems.
Of course, get your doctor’s approval before starting an exercise program, but in general, here are some tips:
Get Good Sleep
To help get a better night’s sleep, practice good sleep hygiene:
Visit a Healthcare Provider
Reach out to your healthcare provider whenever you have questions or concerns about your health. Besides advising you on proper nutrition and exercise guidelines, your provider may suggest adjusting your medications to see if that helps prevent or stop weight gain.
Summary
Menopause can be a challenging time for people trying to control their weight. Hormonal changes, aging, and even sleep disturbances can all conspire to make weight creep on. Weight gain brings with it risks of diabetes, high blood pressure, and heart disease.
24 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.
Centers for Disease Control and Prevention: National Center for Health Statistics.Prevalence of obesity and severe obesity among adults: United States, 2017–2018.
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;92(10):1552–1558. doi:10.1016/j.mayocp.2017.08.004
Kapoor E, Files JA, Faubion SS.Management of weight gain in midlife women: hormone therapy and beyond. J Women’s Health.2017;26(4):396-398. doi:10.1089/jwh.2017.6324
Grant LK, Coborn JE, Cohn A, et al.Effect of experimentally induced sleep fragmentation and hypoestrogenism on fasting nutrient utilization in pre-menopausal women.J Endocrine Society. 2021;5(Suppl 1):A774–A774. doi:10.1210/jendso/bvab048.1575
Abdulnour J, Doucet E, Brochu M, et al.The effect of the menopausal transition on body composition and cardiometabolic risk factors: a Montreal-Ottawa New Emerging Team group study.Menopause. 2012;19(7):760-767. doi:10.1097/gme.0b013e318240f6f3
Chopra S, Sharma KA, Ranjan P, Malhotra A, Vikram NK, Kumari A.Weight management module for perimenopausal women: a practical guide for gynecologists.J Midlife Health. 2019;10(4):165-172. doi:10.4103/jmh.JMH_155_19
Alley SJ, Schoeppe S, Rebar AL, Hayman M, Vandelanotte C.Age differences in physical activity intentions and implementation intention preference. J Behav Med. 2018;41(3):406-415. doi:10.1007/s10865-017-9899-y
Bonanno L, Metro D, Papa M, et al.Assessment of sleep and obesity in adults and children: observational study.Medicine(Baltimore). 2019;98(46):e17642. doi:10.1097/MD.0000000000017642
Kozakowski J, Gietka-Czernel M, Leszczyńska D, Majos A.Obesity in menopause—our negligence or an unfortunate inevitability?.Prz Menopauzalny. 2017;16(2):61-65. doi:10.5114/pm.2017.68594
Cordola H, Amber R, Ames SL, et al.Incidence of diabetes according to metabolically healthy or unhealthy normal weight or overweight/obesity in postmenopausal women: the Women’s Health Initiative.Menopause. 2020;27(6):640-647. doi:10.1097/GME.0000000000001512
El Khoudary SR, Aggarwal B, Beckie TM, et al.Menopause transition and cardiovascular disease risk: implications for timing of early prevention: a scientific statement from the American Heart Association.Circulation. 2020;142:e506–e532. doi:10.1161/CIR.0000000000000912
American College of Cardiology.Belly fat increases risk for high blood pressure.
Winter JE, MacInnis RJ, Wattanapenpaiboon N, et al.BMI and all-cause mortality in older adults: a meta-analysis.Am J Clin Nutr. 2014;99(4):875-890. doi:10.3945/ajcn.113.068122
Knight MG, Anekwe C, Washington K, et al.Weight regulation in menopause.Menopause. 2021;28(8):960-965. doi:10.1097/GME.0000000000001792
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
National Menopause Foundation.Weight gain.
Hall KD, Ayuketah A, Brychta R, et al.Ultra-processed diets cause excess calorie intake and weight gain: an inpatient randomized controlled trial of ad libitum food intake.Cell Metab. 2019;30(1):67-77.e3. doi:10.1016/j.cmet.2019.05.008
Lombardo M, Perrone MA, Guseva E, et al.Losing weight after menopause with minimal aerobic training and Mediterranean diet.Nutrients. 2020;12(8):2471. doi:10.3390/nu12082471
Harvard Health Publishing.Menopause makeover.
Centers for Disease Control and Prevention.Physical activity for older adults.
Mishra N, Mishra VN, Devanshi.Exercise beyond menopause: dos and don’ts.J Midlife Health. 2011;2(2):51-56. doi:10.4103/0976-7800.92524
National Institute of of Arthritis and Musculoskeletal and Skin Diseases.Exercise for your bone health.
Centers for Disease Control and Prevention.About sleep.
Meet Our Medical Expert Board
Share Feedback
Was this page helpful?Thanks for your feedback!What is your feedback?OtherHelpfulReport an ErrorSubmit
Was this page helpful?
Thanks for your feedback!
What is your feedback?OtherHelpfulReport an ErrorSubmit
What is your feedback?
By clicking “Accept All Cookies”, you agree to the storing of cookies on your device to enhance site navigation, analyze site usage, and assist in our marketing efforts.Cookies SettingsAccept All Cookies
By clicking “Accept All Cookies”, you agree to the storing of cookies on your device to enhance site navigation, analyze site usage, and assist in our marketing efforts.
Cookies SettingsAccept All Cookies
