Menopause often comes with an unwelcome companion: weight gain, particularly around the belly. For many women, this extra weight can be frustrating, with an average of 1.5 pounds gained each year throughout their 50s. A significant part of this weight tends to settle in the midsection, becoming stubborn belly fat.
Dr. Jolene Brighten, a naturopathic endocrinologist, points out that menopause leads to an increase in visceral adiposity—fat distributed around the organs—and a reduction in muscle mass. She emphasizes that while aging itself contributes to these changes, the loss of estrogen during menopause is a key factor.
Other factors at play include fluctuating testosterone levels, diminished sleep, and muscle atrophy, according to Brighten. All of these can cause spikes in cortisol and insulin, which are known to trigger cravings and promote fat storage, especially in the abdomen.
Dr. Karen Tang, a gynecologist, also notes that women face increased risks of insulin resistance and diabetes during menopause, both of which contribute to fat accumulation. Hormonal changes during this time can cause bloating and water retention as well, further complicating weight management.
This shift in body composition and the extra belly fat isn’t just a cosmetic issue—it’s associated with more serious health risks, including diabetes, cardiovascular disease, high blood pressure, and metabolic syndrome.
So, what can be done?
To start, it’s crucial to rule out any underlying medical causes of weight gain, such as thyroid problems or diabetes. Once medical conditions are addressed, women should turn their attention to their exercise and eating habits.
Dr. Brighten recommends revisiting your workout routine, especially if your usual exercises don’t seem to be as effective anymore. Focus on building muscle mass, as increased muscle helps burn fat and boost metabolism. Increasing daily physical activity, such as going for walks, trying new physically active hobbies, or even working on a treadmill, can make a big difference.
Strength training is particularly important for women in menopause, as it not only aids in weight management but also helps preserve bone density and reduce the risk of osteoporosis. For those looking to shake up their exercise routine, high-intensity interval training (HIIT) can be an effective way to burn fat. However, it’s essential to choose activities that are enjoyable and sustainable, especially for women managing other symptoms like joint pain.
Diet plays a critical role as well. Even if you’ve maintained the same diet for years, menopause changes the way your body processes food. Your metabolism slows down, and your body reacts differently to certain foods. Dr. Tang recommends cutting back on sugar, salt, and processed foods, while focusing on a Mediterranean or plant-based diet. Increasing protein and fiber intake while limiting alcohol and added sugars can also help manage weight.
For personalized guidance, consider consulting with a registered dietitian or nutrition specialist who focuses on menopausal women. They can provide tailored advice on how to adjust your diet and exercise routine to combat menopausal weight gain.
Additionally, hormone therapy may be an option for some women. Menopause hormone therapy can help decrease central weight gain, improve muscle mass, and support workout efforts. It’s worth discussing this option with your doctor to see if it’s right for you.
While the changes in metabolism and body composition during menopause can feel overwhelming, the good news is that this phase is temporary. Although the transition into menopause, which lasts an average of 10 years, can be challenging, many women find that their weight stabilizes over time as their bodies adjust.