Disclaimer: Not everyone who goes through menopause identifies as a woman and not all people who identify as women go through menopause. At Jayla, our core audience is people who identify as women, so we primarily use the word “women.” However, we’re working on specific content for people going through menopause who might not identify as women. Inclusivity is a key value of ours, so bear with us!
Managing your menopause weight
Is your weight changing without you changing your diet or exercise routine?
Perimenopause and postmenopause come with many body changes, and one that we usually notice early is weight gain and changes in our fat distribution.
Now, we’re not weight-obsessed over here, but we understand that body changes can be tough – both physically and emotionally. We are also mindful that extra stomach fat increases the risk of heart attack, high blood pressure, stroke, and diabetes.
Sixty to 70% of women gain weight during menopause (1). So if you’ve put on some extra pounds lately, you’re not alone.
Perimenopause and postmenopause are times of transition and change in all sorts of ways. But weight gain is one menopausal symptom that can be reversed, although we won’t hide it: it does take discipline and determination!
For the rest of this article when we say menopause, we mean all stages of menopause – whether that be perimenopause, menopause, or postmenopause.
Why have I gained weight during menopause?
Hormonal fluctuations are the typical culprit for menopausal symptoms. But we know what you’re thinking: “How are reproductive hormones related to weight?” and “Why on earth is my fat suddenly concentrated on my belly?”
As you approach menopause, estrogen – a key reproductive hormone – levels fluctuate, and progressively decrease. Estrogen receptors are all over your body, which is why hormone changes during menopause affect our entire body.
It’s real: after menopause, women tend to gain approximately 1.5 pounds annually (2). We gain weight more easily during menopause because of:
Slower metabolism
Less muscle mass
More belly fat
Larger appetite and less fullness
Slower metabolism:
As our estrogen levels drop, the number of calories we burn at rest also falls.
The exact reason for this is still unclear, but research suggests that we lose around 100 kcal per day less – at rest (3). That’s 5% of the caloric intake recommendation for women in their 40s, which is 1,800-2,200 calories per day (4). It may not seem like a lot, but it adds up!
Less muscle mass:
As estrogen levels decline, so does your muscle mass (5).
Muscle burns more calories than fat, even when you’re not doing anything. So, the more muscle you have, the more calories you burn! On top of that, muscle is denser than fat, so having more of it can make you look leaner at the same weight on the scale.
More belly fat:
Has your previously peachy booty been replaced by the “menopause belly”?
Lower estrogen also means fat tends to shift to your belly, accumulating under the muscles and around your organs. You’ll notice fat accumulating in your mid-section, rather than your thighs and booty. The scientific name for this is visceral fat, and it’s particularly unhealthy because it’s linked to higher risks of inflammation, heart disease, high blood pressure, and diabetes.
Larger appetite and less fullness:
“Why am I *constantly* hungry?”
Estradiol, the main form of estrogen we produce, helps control our appetite and makes us feel full after eating. It does this by regulating certain gut hormones like cholecystokinin. When estradiol levels drop, you might feel hungrier and less satisfied after meals.
Other menopause symptoms can also impact your weight:
Menopausal emotions and weight gain:
Did you know that mood swings and emotional ups and downs during perimenopause and postmenopause are common?
In one study, more than 40% of women experienced symptoms of depression during perimenopause and postmenopause (6). Research shows that we get more anxious during this time too (7). It’s thought that fluctuating estrogen levels affect the amounts of chemicals that regulate our mood, serotonin, and norepinephrine.
The link between mood regulation and weight gain is pretty complex, but we know that feeling low emotionally impacts our food consumption. Stress, anxiety, and depression can boost levels of our stress hormone, cortisol, which tends to increase our cravings for not-so-healthy foods. This then results in weight gain.
On the flip side, gaining weight can negatively impact your mental health by lowering self-esteem and increasing feelings of sadness or frustration. It’s a vicious cycle: poor mental health can lead to weight gain, and weight gain can make mental health issues worse.
Menopausal sleep troubles and weight gain
Sleep troubles are a very common symptom of menopause: nearly half of perimenopausal women, and around 60 percent of postmenopausal women have trouble sleeping (7).
Once again, hormonal changes are often to blame. For instance, fluctuating estrogen levels can lead to night sweats and frequent trips to the bathroom, both of which can disrupt your sleep. When sleepy and tired, we’re less able to regulate our cravings and appetites, and once again often lean towards the not-so-healthy snacks to energize ourselves. Once more: that can cause weight gain.
It’s not just menopause
We’re sorry to say this, but… you probably can’t blame all of the weight gain on hormones.
Other factors that may influence weight changes are:
Diet and sleep:
Unhealthy eating habits and inadequate sleep are other factors that can contribute to weight gain during menopause. Lack of sleep often leads to increased snacking and consumption of more calories.
Decreased physical activity:
Most people tend to be less active as they get older. Keeping track of your activity levels and aiming to be more active can help maintain a healthy weight.
Genetics:
Genetics could also influence weight gain during menopause. If your family members tend to carry extra weight around their abdomen, you might be prone to it as well.
How can I lose my menopause weight?
You may have read that and thought to yourself “How am I going to get out of this?” That was a lot of not-so-positive information. But don’t worry, we’ve got you!
Before we dive in, we’d like to highlight that all bodies are beautiful. Don’t roll your eyes (we see you). We have been socialized, particularly as women, to believe that we are less worthy if we are bigger. That is absolutely not the case, and changing these beliefs (as hard as it may be) is the key to feeling happy in our bodies.
Nonetheless, weight gain has negative health repercussions, which can be prevented by losing that weight. And we’re here to help you do just that, but only if that’s what you want.
How can weight training undo my menopause weight gain?
You might wish there were a magic wand to make the new weight disappear or a secret that is specific to menopause. Unfortunately, there’s not. However, more and more research suggests that resistance and weight training are particularly beneficial for losing menopause weight.
So why is that?
Well, weight training is great for losing menopause weight because it:
Builds muscle
Estrogen plays a crucial role in muscle maintenance by regulating muscle-building stem cells. These cells help us regenerate and maintain our muscles. Research suggests that lower estrogen levels reduce the number of satellite cells (8). The best way to stimulate these muscle-building cells is through resistance training, and lifting heavy weights is just that (9).
Boosts metabolism
Building and maintaining muscle is crucial for a high metabolic rate because muscle requires more energy to sustain, helping you burn more calories even at rest. This is especially beneficial for postmenopausal women, whose muscle mass naturally declines (check out the explanation above).
Strengthens bones
Heavy resistance training is vital for building stronger bones. This is especially important during menopause when up to 20% of bone loss can occur (10). Weight-bearing exercises help maintain bone density and reduce the risk of osteoporosis (a condition when bones get weaker, with a higher risk of fractures). Resistance training usually has a lower impact on joints and bones, so it may also be a beneficial option in avoiding training-related injuries.
Enhances overall health
Resistance and strength training provides many health benefits beyond muscle and bone strength. It enhances insulin sensitivity, lowers blood pressure, reduces visceral fat, and boosts immunity. Overall, weight training can greatly improve your cardiovascular and general health, making you healthier and more resilient.
Convinced yet? Weight training might just be the key to getting back in shape, and avoiding the potential health risks of extra weight!
Builds muscle
Estrogen plays a crucial role in muscle maintenance by regulating muscle-building stem cells. These cells help us regenerate and maintain our muscles. Research suggests that lower estrogen levels reduce the number of satellite cells (8). The best way to stimulate these muscle-building cells is through resistance training, and lifting heavy weights is just that (9).
Boosts metabolism
Building and maintaining muscle is crucial for a high metabolic rate because muscle requires more energy to sustain, helping you burn more calories even at rest. This is especially beneficial for postmenopausal women, whose muscle mass naturally declines (check out the explanation above).
Strengthens bones
Heavy resistance training is vital for building stronger bones. This is especially important during menopause when up to 20% of bone loss can occur (10). Weight-bearing exercises help maintain bone density and reduce the risk of osteoporosis (a condition when bones get weaker, with a higher risk of fractures). Resistance training usually has a lower impact on joints and bones, so it may also be a beneficial option in avoiding training-related injuries.
Enhances overall health
Resistance and strength training provides many health benefits beyond muscle and bone strength. It enhances insulin sensitivity, lowers blood pressure, reduces visceral fat, and boosts immunity. Overall, weight training can greatly improve your cardiovascular and general health, making you healthier and more resilient.
Convinced yet? Weight training might just be the key to getting back in shape, and avoiding the potential health risks of extra weight!
What weight training exercises can I do to lose menopause weight?
It may seem daunting to start weight training at the gym or at home if you’ve never tried it before. But don’t be intimidated!
We’re sharing our favorite strength and resistance exercises, which specifically help target and counteract menopause weight. Soon enough, you’ll be rocking these exercises.
Lunges
Weighted lunges are great for strengthening your lower body—they work your hamstrings and glutes while also helping to stabilize your back and core.
Squats
Weighted squats work wonders for losing menopause weight because their intensive nature helps boost metabolism and burn calories faster. Even better, they are a great exercise to strengthen your pelvic floor muscles, which often weaken during menopause.
Chest press
Grab a bench or a mat! A chest press is a great example of a compound exercise that simultaneously targets many groups of muscles. That means it burns calories faster! Yay!
Single-arm row
Don’t forget to build the single-arm row into your routine! The movement can be incredibly helpful in building strength and muscle mass in your back, core, and arms. That’s not only helpful for losing your menopause weight, but also for balance, which sometimes gets a little wobbly during menopause! All you need is a single dumbbell to get started.
If you have the resources, consider investing in a personal trainer to help you reach your goals safely and effectively. A trainer can help you learn the proper techniques for these workouts. Otherwise, grab a girlfriend and have her be your accountability partner. You’ll both benefit physically and emotionally.
Ultimately, you know your body best. At Jayla, our clinicians create personalized treatment plans to help you feel your best. Together, we can create a sustainable plan for managing your weight that optimizes your long-term physical and emotional health.
References
- Baker, F.C. et al. (2018) Sleep and sleep disorders in the menopausal transition, Sleep medicine clinics. Available at: Source (Accessed: 19 June 2024).
- (No date) Weight gain in women at midlife: A concise review of the pathophysiology and strategies for management – Mayo Clinic proceedings. Available at: Source (Accessed: 19 June 2024).
- Poehlman, E.T. (2002) ‘Menopause, energy expenditure, and body composition’, Acta Obstetricia et Gynecologica Scandinavica, 81(7), pp. 603–611. doi:10.1034/j.1600-0412.2002.810705.x.
- Cleveland Clinic (2024) How many calories should you eat in a day?, Cleveland Clinic. Available at: Source (Accessed: 19 June 2024).
- Greendale, G.A. et al. (2019b) ‘Changes in body composition and weight during the Menopause Transition’, JCI Insight, 4(5). doi:10.1172/jci.insight.124865.
- NH;, T.S. (no date) The prevalence of depression symptoms and influencing factors among perimenopausal and postmenopausal women, Menopause (New York, N.Y.). Available at: Source (Accessed: 19 June 2024).
- El Khoudary, S.R. et al. (2019) The Menopause Transition and Women’s Health at Midlife: A Progress Report from the study of Women’s Health Across The Nation (Swan), Menopause (New York, N.Y.). Available at: Source (Accessed: 19 June 2024).
- Estrogen and satellite cells
- Hsu, W.-B. et al. (2022) Effect of resistance training on satellite cells in old mice – a transcriptome study : Implications for sarcopenia, Bone & joint research. Available at: Source (Accessed: 19 June 2024).
- Endocrine Society (2022) Menopause and Bone Loss, Endocrine Society. Available at: Source (Accessed: 19 June 2024).
