Weight Gain in Menopause

Depleting hormone levels mean even women who have maintained a healthy weight pre-menopause, may notice changes to their shape, and the rest of us just put on even more weight - and can’t shift it! Plus, piling on the pounds, particularly around the middle, increases the risk of heart disease, osteoporosis, type 2 diabetes, and breast cancer post-menopause. A pretty good incentive to shift it…

On average women gain around 10Kg over the course of their menopause journey. That ‘spare tyre’ that appears from nowhere is a very real phenomenon.

Why the perimenopause sudden weight gain?

There’s a cocktail of hormonal loss at work, impacting weight gain and/or our inability to lose weight during menopause. Oestrogen, the female hormone that gives the unique female hour-glass shape declines in perimenopause, resulting in a more filled out shape. Oestrogen fluctuations also have a detrimental effect and slows down our metabolism in perimenopause which causes mayhem in the fat storage department, making us hard-wired to gain weight, usually as belly fat. Then as progesterone levels dip, we retain water, making us feel bloated. See our digestive disorders advice if this sounds like you.

Testosterone, which previously helped build muscle mass, burning calories in the process, drops too. Typically, we gain a pound a year from the start of perimenopause (usually in our early forties), which means by the time we make it to the other side of menopause we could be carrying an extra 15 pounds. And in our experience, no one thinks to tell you this! 

What about weight loss post-menopause?

Metabolism post-menopause continues to slow down the older you get. Therefore you need fewer calories to lose or maintain a healthy weight.

Coming to terms with the fact that your post-menopausal body is different and that the diet fads that worked previously will no longer have a long-term impact can be tough. There’s plenty of research that proves that excess weight post-menopause increases cancer risks, so what better incentive than to reassess your health plan?

Post-menopause weight loss isn’t going to happen as quickly as you hope. Don’t think of it as a battle. Instead, accept it as part of the normal ageing process, consider what works for you, and set yourself achievable goals. There’s no quick fix!

Can natural treatments help manage menopause weight gain?

Aromatherapy

Hormonal imbalance can cause weight gain in menopause. Therapists may use adaptogenic essential oils to help restore balance when different glands are under or over-functioning. These adaptogens are natural substances thought to help the body deal with stress, try basil lavender, anise, and liquorice. Find a local practitioner through the British Homeopathic Association www.britishhomeopathic.org.

Acupuncture & Traditional Chinese Medicine

The British Acupuncture Council (BAcC) says that the evidence for acupuncture on its own helping to manage weight gain in menopause is not available. Most women will be taking other steps such as dieting and exercising to deal with this. Traditional Chinese medicine does not necessarily put weight gain down to menopause. A practitioner looks at an individual’s energy balance and constitution to see where acupuncture could help.

To find out if this is for you, consult a BAcC member to see whether acupuncture might be appropriate, check out their website, www.acupuncture.org.uk.

Homeopathy

Consult a homeopath for remedies including folliculin, which may stimulate the production of oestrogen, potentially slowing weight gain. Graphites, Pulsatilla, and Natmur may also help. We’re not experts but just trying to show you that there are homeopathic options for menopause symptoms.

Does HRT help with weight loss?

If you’ve tried and failed to lose weight, a visit to your doctor may help. Once they have a clear idea of your diet and level of physical activity, they will work together with you and work out a game plan to help you lose weight healthily and for the long term. 

Despite many women believing Hormone Replacement Therapy (HRT) causes weight gain, there is no clinical evidence to support this. NHS Choices website says that there’s no evidence for this claim against HRT, rather, for all the reasons we’ve covered in this article, women naturally gain weight when they hit menopause so it is a natural gain rather than a consequence of HRT. 

Some women retain fluid with certain types of HRT, but for many the relief of symptoms with HRT is actually a critical element in helping make changes to their lives which help with weight loss.

The usual caveat here, is that HRT is something to be discussed with your doctor. There are pros and cons to taking HRT. Watch our video with our gynaecologist, Dr Karen Morton discussing Menopause and Weight Gain. We don’t take a view. It’s for you to decide whether it’s for you or not.

And the good news is….

Taking steps to address weight management should have a knock-on effect on your general health. You’ll feel healthier, look better, and hopefully feel happier too.  

Your overall health post-menopause is far more important to mitigate long-term health concerns and this means looking closely at what, how, and when you eat and finding a consistent and realistic fitness regime. Movement matters in menopause! take a look at the realistic lifestyle changes you can make to your manage weight.

For a sustainable and practical approach to manage your weight, watch our webinar Managing Menopause Weight Gain, with menopause dietitian, Nigel Denby, where he offers simple, effective and straightforward advice that will last.

Please be assured your weight gain can be reversed with the right approach to assessing your diet and lifestyle - a far healthier approach than quick fixes and fads.And finally check our Diet & Recipe page where you can find plenty of tasty ideas that anyone will enjoy eating as part of a healthy meal plan.

Weight Gain in Menopause Posts