4 tips to help you beat menopausal weight gain

Did you know that one of the most common 'symptoms' of menopause is weight gain? Reports show that on average women gain around 5lb (over 2kg) during the menopause transition, and around 1.5lb a year after that.

When you're already facing destabilising symptoms that can throw your health and your mindset into disarray, gaining weight can feel like the last straw. But it is not a symptom you have to suffer.

Like all menopause symptoms, it is possible to limit how much weight you gain during menopause. In this post, we'll explore why women gain weight during menopause as well as look at steps you can take to avoid it or reverse it.

Why do you gain weight during menopause?

Dropping oestrogen levels during menopause can lead you to gain weight however hormones are not the only causal factor.

During this time your metabolic rate will slow down, making it harder for your body to burn fat. This means that even if you maintain the same diet you had before menopause, and the same exercise, lifestyle and activity levels, you may still start to gain weight.

Of course, many of the stresses and symptoms of menopause can cause you to make lifestyle changes too. Fatigue and lack of sleep may cause you to do less exercise or eat a more unhealthy diet. This in turn can lead to weight gain.

Menopause weight gain is very common, and with so many potential contributing factors it may take a number of approaches to address it.

How do I know if my weight gain is hormonal?

There is no way of knowing for certain if your weight gain is purely hormonal, however if you have gained a lot of weight around your stomach this can be a sign. An increase in belly fat is a solid sign that your weight gain is linked to your hormones or menopause.

Fat that is stored around your belly is also known as visceral fat, and high levels of visceral fat increase your risk of type 2 diabetes and cardiovascular disease.

Does menopausal weight gain ever go away?

If you start gaining weight during menopause, it won't necessarily continue indefinitely. But your gained weight won't simply disappear after menopause either.

This doesn't mean you can't avoid weight gain or lose what you've put on. But you do need to actively work against it, maintaining a healthy lifestyle in a variety of ways, and put some work in.

Will HRT help you lose weight?

Hormone replacement therapy (HRT) alone is not going to help you lose weight. In fact, some patients report seeing additional bloating as a result of HRT.

This does not mean you should avoid HRT - for some women it is the only way to combat other menopausal symptoms such as hot flushes, night sweats and brain fog. But you should not expect it to reverse your weight gain or make any real dent in it.

4 tips to help you manage your weight during menopause

When it comes to maintaining a healthy weight, the answers are the same whatever stage of life you are in. The thing to remember during menopause is that they can seem even more difficult to achieve, so you should focus on making sustainable changes and staying consistent instead of rushing into unachievable goals. 

Here are 4 steps you should look to take that are achievable and will make a real difference.

Get enough sleep

One of the best things you can do to help with weight loss is to sleep sufficiently. Lack of sleep has been shown to contribute to obesity, depression and type 2 diabetes - and weight gain.

Getting more sleep is not always as easy as it sounds during the menopause transition, but there are things you can do to increase your sleep or improve its quality. These include:

If you are struggling to get enough sleep at night, or are struggling with fatigue during the day, do not rule out naps to top up. But try to take them earlier in the day, so you are still tired when bedtime rolls around.

Move more

Getting more exercise will always help with weight loss, whatever causes it. You should aim for around 2 1/2 hours (150 mins) a week of moderate-intensity physical activity, but you may want to do more if you want to influence weight gain.

This aerobic exercise could be anything from brisk walks, to dancing, swimming or even just cleaning. What matters is getting your heart pumping faster.

Another health issue that can arise during menopause is a loss of muscle mass. Including strength training or conditioning exercises in your weekly exercise is a great way to increase muscle mass while your body burns calories. Weight lifting, using resistance bands and doing yoga are great ways to build muscle while losing weight, but even gardening and certain household chores can help.

As with improving your sleep, the most important thing is to find ways that work for you. Something you enjoy or find rewarding will be a lot more achievable on the days when your menopause symptoms are stronger, and consistency is key.

Avoid restrictive diets

Something else you need to be consistent with if you want to lose weight is your eating habits. This means restrictive diets with tight calorie limits are not going to do you any favours.

When you dramatically cut your calorie intake, your metabolic rate lowers. This means you burn less energy, going against the entire point of a diet in the first place.

So instead of trying to live on small portions of lean proteins and vegetables, focus on eating a variety of foods that deliver minerals and nutrients to support your health. Increase your intake of whole grains, fruits, nuts and seeds, legumes, healthy fats as well as lean proteins and vegetables.

Vitamins like B12 and vitamin D can also help boost your metabolism and help you burn calories faster. We include them in our Multi Meno to supplement a healthy diet and help reduce weight gain, as it's not always easy to source your RDA naturally.

Finally, try to limit your intake of sugar and unhealthy fats. An occasional indulgence in chocolate, fatty foods or fizzy drinks is fine, but not every day. Find healthier options where possible, but don't be fooled into thinking low 'fat' options that are still packed with sugar (or sugar-free versions packed with sweeteners) are the answer.

Improve your gut health

Having a balanced gut microbiome may contribute to maintaining a healthy weight too, but getting one isn't always simple. A healthy, balanced diet (particularly one which includes fermented foods like kimchi or kefir) plays a large part in maintaining a healthy gut but probiotics could also be very helpful.

Some studies have found that particular strains of probiotics may reduce how much fat you absorb from food. Others have shown that probiotics may increase your levels of fat-regulating proteins and this decreases fat storage.

Finally, research has even suggested that probiotics may help release appetite-regulating hormones, encouraging you to eat less overall.

A good way to make sure you've got plenty of good probiotic bacteria in your gut is by taking a probiotic supplement, like Fem Biotic. Our supplement is specially formulated to support women's health, so it should help you lose weight but also balance your biome throughout your body to support urogenital health and avoid infections.

Manage menopause weight gain naturally

Weight gain is one of the most common menopause symptoms and many women will struggle with it. However, you don't have to carry that extra weight indefinitely. With the right lifestyle choices, you can start to shed menopause belly fat to feel more comfortable in your body and feel like yourself again.

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