During the menopause transition, significant changes occur that can impact on weight. Hormonal fluctuations, metabolic shifts, and lifestyle factors all play a role in making weight management more difficult during this time and studies show over 50% of women experience weight gain during the menopause. So, if this is something you have noticed you are absolutely not alone!
If you already struggle with your weight this period can be even more of a challenge. It can be useful to consider some of the contributing factors that can make our weight feel out of control. It is also important to approach this time with plenty of compassion for the changes our body is going through.
Understanding the Challenges
Hormonal Changes
During menopause, the body experiences a decline in oestrogen levels. Oestrogen plays a role in regulating metabolism and body fat distribution. As oestrogen levels decrease, women may experience changes in metabolism, which can lead to weight gain, particularly around the abdomen.
Muscle Loss
With age and hormonal changes, there is often a natural decline in muscle mass. Since muscle tissue burns more calories at rest than fat tissue, a reduction in muscle mass can lead to a decrease in metabolic rate, making it easier to gain weight.
Changes in Fat Distribution
Women often experience changes in fat distribution during menopause, with an increase in visceral fat (fat stored around the organs) and a decrease in subcutaneous fat (fat stored under the skin). Visceral fat is associated with an increased risk of metabolic disorders and weight gain.
Decreased Physical Activity
Some women may become less physically active during menopause due to factors such as fatigue, joint pain, or changes in lifestyle. Reduced physical activity can contribute to weight gain or make it harder to maintain a healthy weight.
Changes in Diet
Menopause can also be accompanied by changes in dietary habits, cravings, or emotional eating patterns, which can contribute to weight gain.
Stress and Sleep Disturbances
Menopause may bring about increased stress levels and disruptions in sleep patterns, which can affect hormones related to appetite and metabolism, potentially leading to weight gain.
What can we do to help manage this?
Firstly it is important to acknowledge that bodies are supposed to change during the menopause transition, so having realistic expectations of this is key!
Diet also plays a crucial role in supporting bone health, heart health, blood sugar control, digestive health, mood regulation, and overall well-being during menopause. This means we want to avoid restrictive-type diets as they are likely to exacerbate other symptoms related to the menopause – think increased cravings, extra muscle loss, worsening bone health for example. As you'll likely already know, restrictive diets are also incredibly difficult to follow in the longer term. Also, if you have had bariatric (weight loss) surgery, becoming more restrictive in your approach to food can increase the risk of nutritional deficiencies.
Navigating weight management during menopause requires more of a multifaceted approach that addresses hormonal changes, metabolic shifts, and lifestyle factors.
Tune in to what has changed
Keeping a track of when and what you are eating and drinking for a few days might help to highlight patterns that have changed.
Are you missing meals?
Are you snacking at particular times of day?
Do your cravings fluctuate during the day?
Has your alcohol intake changed?
What else may be impacting on your appetite?(This could be disturbed sleep, stress, emotional upset, pain, health conditions medication, exercise)
If you notice more emotionally driven eating, it is useful to consider what purpose the food is serving: does it help you to avoid or distract from feeling certain emotions? If so, what else might help?
Spending time thinking through these questions can help you to consider what changes you can make to reduce weight gain or to help with weight loss.
Check out the British Dietetic Association's useful factsheet for more information.
We can help you with menopausal weight management
Our dietitians and psychologists can support you to think about your individual circumstances and tailor interventions to your needs.
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