Gaining weight around menopause is very common. Many women put on a few kilos in the years around the menopause, especially around the belly. That is partly down to changing hormones and partly to ageing. With a few adjustments there is usually something you can do.
I notice that women are often startled by this, because they have not started eating differently. Yet your body changes in this phase, and that changes how it handles energy. Below you read why that happens and what seems to help.
Why do you gain weight in menopause?
In menopause your oestrogen falls, and that changes where your body stores fat. Fat shifts more often to the belly instead of the hips and legs. At the same time your muscle mass decreases with age, so you use less energy at rest.
So it is not only a matter of willpower.
A few things play a part together:
- A falling oestrogen, which shifts fat storage towards the belly
- Less muscle mass, which lowers your resting metabolism
- Poorer sleep, which influences your hunger and fullness signals
- Less movement, often through busyness or fatigue
Does your thyroid play a part?
An underactive thyroid can also cause weight gain, together with fatigue and feeling cold. Those complaints look like menopausal complaints, so the thyroid is sometimes overlooked. That is why the thyroid is often included if you gain weight unexplained.
A slow thyroid slows down your metabolism. You then use less energy, even if you do not eat more than before. A simple blood test gives a first impression here.
Wondering whether it is menopause or your thyroid? The Menopause Check brings your TSH into view, among others. You discuss an abnormal result with your GP.
Does poor sleep affect your weight?
Sleep and weight are more connected than you think. With little or restless sleep your hunger and fullness hormones go out of balance, so you crave sweet and fatty food more often. In menopause many women sleep worse, partly because of hot flushes and night sweats.
So a bad night can affect your appetite the next day.
Do you sleep poorly in this phase? Then read our article on poor sleep in menopause and what you can do, because better sleep can also help your weight.
What really helps against weight gain?
There is no miracle cure, but a few things appear in almost every guideline. It comes down to keeping muscle, keeping your blood sugar steady and sleeping enough. Small, sustainable adjustments work better than a strict diet.
What research suggests can help:
- Strength or resistance training to keep muscle mass
- Protein-rich meals that keep you full longer
- Fewer fast sugars, for a steadier blood sugar
- Attention to sleep and stress, which steer your appetite
Important: a healthy weight is something other than a low weight. The goal is your health and energy, not a number on the scales.
When is a check useful?
If you gain weight unexplained, or it goes together with fatigue and other complaints, a check can give insight. So you can see whether something other than menopause plays a part, such as your thyroid or your blood sugar. That gives a more focused starting point.
Consider a check if you recognise this:
- You gain weight without eating or moving differently
- Alongside the weight you are also often tired or cold
- You have questions about your thyroid or your blood sugar
- You want to know whether you are in menopause
Want the whole picture of menopause first? Then read our pillar on perimenopause, symptoms and solutions. You always discuss a result with your GP.
Frequently asked questions
Does everyone gain weight in menopause?
No, but many women put on a few kilos around the menopause, especially around the belly. How much differs greatly per person and is linked to lifestyle, sleep and genetic predisposition.
Can I still lose weight in menopause?
Yes, you can. It often takes a bit more effort than before, because your metabolism changes. Strength training, protein and enough sleep seem to make the most difference.
Is belly fat in menopause unhealthy?
Fat around the belly goes together with a higher risk of cardiovascular disease and type 2 diabetes. So it makes sense to give it attention. What you need in your situation is something you discuss with your GP.
References
- Santoro N. Perimenopause: From Research to Practice. J Womens Health (Larchmt). 2016;25(4):332-339.
- NHG-Standaard De overgang (Menopause). Dutch College of General Practitioners.
- Thuisarts.nl. I am going through menopause. Available via thuisarts.nl.
- Voedingscentrum (Netherlands Nutrition Centre). Healthy weight and menopause. Available via voedingscentrum.nl.
Every blood test result through Lunara includes a professional assessment by a BIG-registered doctor. For treatment decisions, discuss your results with your GP.
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