Why Am I Gaining Weight so Fast During Menopause, and How Can I Stop It?

Menopause occurs when your ovaries stop producing the hormones estrogen and progesterone. Hormones, genetics, and lifestyle factors cause weight gain during menopause and you can stop weight gain by eating less and exercising more.

Menopause occurs when your ovaries stop producing the hormones estrogen and progesterone. This causes you to stop getting your periods and marks the end of your reproductive ability. Many women gain weight during menopause, but there are steps you can take to prevent it.

Menopause usually occurs gradually over three stages, but it happens suddenly in women who have their ovaries removed with surgery. 

Perimenopause

Perimenopause occurs when your hormones start to decline. Your menstrual cycle becomes irregular, and you may start experiencing menopausal symptoms like vaginal dryness or hot flashes.

Menopause

During menopause, your body stops producing hormones. Your medical carers will consider you to be undergoing menopause until you've gone 12 months without a menstrual period.

Postmenopause

After you've missed 12 menstrual cycles, you're postmenopausal for the rest of your life. Postmenopausal women are at increased risk for heart disease and osteoporosis.

Several different factors can cause weight gain during menopause. The hormone estrogen plays an important role in fat storage and distribution. Before perimenopause, you primarily store fat on your hips, buttocks, and thighs. During and after menopause, the drop in estrogen causes an increase in fat storage, but the fat is more likely to be stored around your abdomen. 

Weight gain during menopause is often caused by a combination of genetic and lifestyle factors. As you age, muscle mass typically decreases while your fat stores increase. Having less muscle mass means you burn calories slower, which makes it harder to maintain a healthy weight.

Lifestyle factors such as getting less exercise, not keeping to a healthy diet, and not getting enough sleep can also contribute to menopausal weight gain. If you don't get enough sleep, you may snack more and take in extra calories that can cause weight gain.

Gaining weight during menopause can increase your risk of developing several different health problems. Fat that's stored around your abdomen and internal organs is called visceral fat, and it's more dangerous than subcutaneous fat, which is the fat that is stored on your thighs, buttocks, and outer abdomen. Increased visceral fat is associated with increased insulin resistance, heart disease, diabetes, and other inflammatory diseases.

The bone loss associated with menopause can also put you at a higher risk of developing osteoporosis. Strength training can help reduce this risk.

Gaining weight can also put you at risk for other health problems such as: 

• Breathing problems
• Breast cancer
• Colon cancer
• Endometrial cancer

Gaining weight during menopause isn't inevitable. Your risk of gaining weight is higher during and after menopause, but there are steps you can take to prevent gaining weight. Maintaining a healthy weight during menopause can reduce your risk of developing health conditions associated with being overweight. Here are some tips to help you avoid gaining weight: 

Eat less

During your 50s, you may need up to 200 fewer calories than you did during your 30s and 40s. While you're cutting calories, make sure you're not missing out on essential nutrition.

Choose fruits, vegetables, and whole grains because they're less processed and contain more fiber. A plant-based diet is healthier than many other options. Limit the amount of meat you eat, including red meat and chicken. Replace fats that are solid at room temperature, such as shortening and butter, with healthier plant oils such as olive oil.

Exercise more 

The hormonal changes of menopause cause your energy expenditure to decrease even if you eat and exercise the same amount. Try getting at least 150 minutes of moderate exercise every week. You can do this by exercising for 30 minutes five days a week. If you can't manage 30 minutes at one time, you can break it up into two or three shorter sessions several times per day. 

Strength training or weight-bearing exercises can help you decrease the loss of muscle mass during menopause. Bone loss begins in perimenopause. Resistance and strength training will also help prevent osteoporosis., which can cause fractures. 

Avoid excess sugars

Most Americans eat 300 calories per day in the form of sugar. Sugary drinks such as soda, energy drinks, sweet tea, and juice account for half of those calories. You should also avoid highly processed foods that are high in sugar, such as:

• Donuts
• Cookies
• Pies
• Ice cream
• Candy

Enlist support

The time when you're going through menopause can be stressful. Your children may be leaving home, your parents may need more help, and you may face many stressors. Many people eat to cope with stress. Instead, try to find non-food stress relievers such as yoga, deep breathing, or reading a good book. Reach out to friends and family who can help you through trying times. 

Avoid alcohol

Alcohol contributes to weight gain and other health risks. Alcohol is high in calories. It may also stop your body from burning fat. Alcohol can also cause you to feel hungry and less full when you do eat. It can lower your inhibitions and cause you to make poorer food choices than you normally would.