Weight Gain During Menopause: Understanding and Managing Changes in Your Body
That stubborn extra weight? It’s not just you. Hormonal changes can make it feel like your body has hit the slow-mo button.
Weight changes during menopause are common due to hormonal shifts and a slowing metabolism, but making small lifestyle adjustments can help you feel healthier and more balanced.
Weight gain during menopause can be frustrating, especially when it feels like your efforts aren't paying off. But with some guidance, you can take back control and manage those extra pounds.
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What is weight gain?
Weight gain during menopause typically involves an increase in body fat, especially around the abdomen, often driven by hormonal changes and a slower metabolic rate.
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How common is weight gain during menopause?
About 65-70% of menopausal women experience weight gain or changes in body composition during menopause, typically around the abdomen
Common signs of weight gain
- Increased abdominal fat or “belly fat.”
- Difficulty losing weight despite a balanced diet and regular exercise.
- A shift in body composition, with more fat and less muscle mass.
Self care tips
Incorporate more fruits, vegetables, lean proteins, and whole grains, and reduce refined sugars and processed foods.
Combine aerobic activities (like walking or swimming) with strength training to boost metabolism and maintain muscle mass
Practices like mindfulness, yoga, and adequate sleep can help regulate stress hormones that contribute to weight gain.
Medical treatments
In some cases, hormone therapy can support weight management by addressing hormonal imbalances. Always discuss with your healthcare provider to find the best option for you.
Menopause and weight gain FAQs
Yes, hormonal shifts, changes in metabolism, and lifestyle factors can all contribute to weight gain during menopause.
Focus on a balanced diet, regular exercise, and stress management to maintain a healthy weight.