7 tips to combat this

Menopause is a natural phase in a woman’s life when your menstrual cycle stops and your fertility decreases. However, this not only means an end to fertility, but it can also be associated with a number of physical and hormonal changes, including weight gain.

Many women experience weight gain during menopause. While this can be frustrating, there are strategies to understand and manage this phenomenon. We ask advice from gynecologist Mary Beshay of the Haaglanden Medical Center and gynecologist Dr. Paula Schmitz of the IJsselland Hospital. They provide some important tips for tackling weight gain during menopause.

Understanding hormonal changes

During menopause, estrogen production decreases and the hormonal balance can be disrupted. According to research into the consequences of menopause, these hormonal fluctuations can contribute to weight gain, especially around the abdominal area. Understanding these changes can help you accept the weight gain and find effective ways to manage it.

“The hormonal changes create an imbalance between calorie intake and the body’s energy needs,” says Schmitz. But that’s not the only thing. ‘During menopause your metabolism slows down. Your muscle mass also decreases and fat takes its place,” Beshay adds. She honestly admits that it is sometimes difficult to maintain a healthy lifestyle, especially if you suffer from hot flashes and disturbed sleep. This often leads to fatigue, so you lie on the couch more often and are quickly tempted to go for easy, fast and tasty. ‘If you continue to eat the same and exercise the same or even less, you can indeed gain weight.’ The distribution of body fat also changes, according to Beshay. The fat can mainly accumulate around the abdominal area. ‘This can result in a change in your body figure.’

How many pounds does the average woman gain during menopause?

‘Many women have fat around their hips and legs, known as the ‘pear figure’. During menopause, if they are not careful, they can turn into a ‘little apple’,” says Schmitz.

It’s difficult to pinpoint the exact number of pounds the average woman gains during menopause because weight gain during this period can vary widely from person to person. Some women experience no weight gain at all, while others may gain several pounds. “So it varies a lot, but on average women gain between 2 and 5 kilograms during menopause,” says Beshay.

If you look at the body mass index (BMI) of Dutch women, you will also see a clear difference. ‘Of Dutch women aged 35 to 49, 46 percent have a BMI of 25 or higher. In the 50 to 64 age group, this rises to 55 percent,” says Schmitz. The number of obese women (then you have a BMI over 30) is also increasing in those age groups. ‘The obesity rate increases from 14.7 percent (35 to 49 years) to 18.7 percent (50 to 64 years).’

What are the risks of being overweight or obese during menopause?

Being overweight comes with numerous risks, Beshay says. This does not only apply to the transition period. “It can cause general health problems, including type 2 diabetes, cardiovascular disease, high blood pressure, and it can worsen existing conditions such as muscle and joint pain,” she explains. ‘In addition, being overweight can contribute to sleep disorders and increases the risk of sleep apnea, which in turn can lead to reduced sleep quality. Being overweight also poses an increased risk of certain types of cancer, such as endometrial cancer and breast cancer.’

It is therefore very important to take action if you are overweight. Here you will find tips if you want to lose weight after your 40s, after your 50s and after your 60s.

Tips to prevent or manage weight gain during menopause

As always, maintaining a healthy lifestyle can help prevent excessive weight gain and promote good health during this stage of life. According to Beshay and Schmitz, this includes the following tips:

Movement remains important

Regular exercise is essential during menopause, not only to prevent weight gain, but also for overall health. Cardiovascular exercises such as walking, jogging, swimming or dancing can help burn calories and maintain a healthy weight. “In addition, strength training exercises are important for building muscle, which can boost metabolism and help maintain a healthy weight,” says gynecologist Beshay. More about that later.

Adjustments in your eating pattern

Diet modification can play a big role in managing weight gain during menopause. Reducing your intake of processed foods, added sugars and processed carbohydrates can help prevent unwanted weight gain. Schmitz: “Instead, women should focus on consuming a healthy diet rich in fruits, vegetables, whole grains, protein and healthy fats. Also drink at least 2 liters of fluid per day, preferably water or tea.’

Stress management

Stress can play a major role in weight gain during menopause. When we are stressed, our bodies produce cortisol, a hormone that can increase appetite and promote the storage of fat around the abdomen. Practicing stress relief techniques such as meditation, yoga, breathing exercises or journaling can help reduce stress and manage weight gain.

Enough sleep

A good night’s sleep is essential for a healthy weight and general well-being. During menopause, sleep problems such as hot flashes or night sweats can make it difficult to get enough rest. Creating a restful sleep environment, practicing a sleep routine, and avoiding caffeine and alcohol before bed can help promote restful sleep and manage weight gain.

Build muscle mass

Your body changes as the years pass. Everyone who ages experiences a natural decrease in muscle mass and a slowed metabolism. This is partly due to hormonal changes and the tendency to be less active as we get older. The secret to maintaining or building muscle mass over time is strength training. This stimulates muscle growth and also helps maintain bone density, which is essential for preventing osteoporosis.

Building muscle after age 50 or 60 isn’t just about getting a toned body – although that’s certainly a nice side effect! It’s also about improving your overall health, mobility and quality of life. It not only strengthens your muscles, but also your bones. In addition, it reduces the risk of chronic diseases such as (pre)diabetes and heart disease, improves your mood and helps you stay independent and active for longer.

Limit alcohol

Alcohol can contribute to weight gain, especially during menopause. Limiting alcohol intake can help reduce extra calories and promote weight management. It is good to aim for moderate alcohol consumption and consider alternatives such as (sparkling) water with lemon or unsweetened (matcha) iced tea.

Seek professional help

“You have to be careful that you don’t become overweight,” Beshay says very honestly. ‘But this applies to general health and not just to menopausal women.’ If weight gain during menopause becomes a source of concern or frustration, don’t hesitate to seek professional help. A dietitian, nutritionist or health coach can provide individualized guidance and help develop a plan tailored to your specific needs and goals during menopause.

‘If someone is already familiar with insulin resistance, it is extra important to keep their weight under control. Also contact a doctor,” Schmitz adds.

What about hormone replacement therapy?

Research shows that hormone replacement therapy can relieve some menopausal symptoms, but it is not effective for treating belly fat in middle-aged women. It’s important to remember that weight gain during menopause is a natural part of the aging process and it’s not just about appearance, but also about your overall health and well-being. A combination of a healthy diet, regular exercise, stress management and adequate sleep (women need more sleep than men) can help maintain control and keep you feeling good during this new phase of life.

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