Menopause brings about a variety of changes in a woman's body, and one of the most challenging to manage is weight gain. For many women, it seems like the pounds begin to pile on, especially around the abdomen, despite no significant changes in diet or exercise routines. This can be frustrating, not just because of aesthetic concerns, but also because weight gain during menopause can increase the risk of cardiovascular diseases, diabetes, and other health complications.
At Dr Jen Coaching, we specialise in lifestyle medicine, helping women navigate the unique challenges that menopause presents—including managing weight gain. In this blog post, we’ll explore the science behind menopause-related weight gain, along with evidence-based strategies (that work), to manage it naturally.
Why Does Menopause Cause Weight Gain?
Several factors contribute to weight gain during the menopause, transition but it mostly boils down to hormonal and metabolic changes, aging, and lifestyle factors.
Understanding these processes is essential for developing effective strategies to manage your weight.
1. Decline in Estrogen Levels
One of the main culprits behind menopausal weight gain is the drop in estrogen levels. Estrogen plays a role in regulating body fat distribution, and as it declines, fat is more likely to accumulate around the abdomen. This shift from the hips and thighs to the midsection is known as central adiposity or visceral fat, which is particularly concerning because it increases the risk of metabolic disorders like heart disease and diabetes.
A 2021 study in Nature Reviews Endocrinology emphasized that low estrogen levels are linked to increased fat storage, particularly in the abdominal area. This shift not only affects appearance but also metabolic health, contributing to insulin resistance and increased cardiovascular risk.
2. Slowing Metabolism
As women age, their basal metabolic rate (the number of calories burned at rest) naturally declines. This means the body burns fewer calories, even if activity levels remain the same. The loss of muscle mass, a natural part of aging, exacerbates this decline. Muscle burns more calories than fat, so when muscle mass decreases, the body requires fewer calories to maintain itself, leading to weight gain if caloric intake isn’t adjusted.
A 2018 study published in The American Journal of Clinical Nutrition found that postmenopausal women experienced a 5-10% reduction in their metabolic rate, making it harder to maintain a healthy weight.
3. Insulin Resistance
Menopause is associated with an increased risk of insulin resistance, where the body's cells become less responsive to insulin, leading to higher blood sugar levels. This can contribute to weight gain and make it harder to lose fat, particularly around the abdomen.
A 2019 study in Diabetes Care found that postmenopausal women were at a greater risk of developing insulin resistance, which can contribute to obesity and type 2 diabetes if not managed with lifestyle changes. This is why maintaining muscle mass is so important, because more muscle means better insulin sensitivity.
4. Sleep Disturbances
Many women experience sleep disturbances during menopause, often due to night sweats and hot flashes. Lack of quality sleep is linked to weight gain because it disrupts hormones that regulate hunger and fullness—namely ghrelin (the hunger hormone) and leptin (the fullness hormone). Sleep deprivation tends to increase appetite, particularly for high-calorie, high-sugar foods.
A 2020 study published in The Journal of Clinical Endocrinology & Metabolism found that women who slept fewer than 7 hours per night had higher levels of ghrelin and lower levels of leptin, resulting in increased food cravings and weight gain.
Solutions: Managing Menopause Weight Gain with Lifestyle Medicine
At Dr Jen Coaching, we focus on a holistic, lifestyle medicine approach to help women manage weight gain during menopause. Here's how:
1. Prioritise Strength Training
As we age, we lose muscle mass, which contributes to metabolic changes One of the most effective ways to combat this is through strength training. Lifting weights or engaging in resistance exercises helps maintain and even build muscle mass, which increases metabolism and helps us improve our insulin sensitivity.
A 2017 study in Menopause showed that postmenopausal women who engaged in strength training at least twice a week significantly reduced body fat and improved muscle mass, helping counteract metabolic decline.
How to implement: Incorporate whole-body strength training exercises like squats, lunges, deadlifts, bicep curls etc. at least 2-3 times a week to boost metabolism and preserve your muscle mass.
2. Adopt a Nutrient-Rich Diet
The key to optimal nutrition is to focus on nutrient-dense, whole foods that provide high satiety and essential nutrients without excess calories. Foods rich in fiber, healthy fats, and lean protein can help manage hunger and support overall health.
How to implement:
Increase fiber intake: Fiber-rich foods like vegetables, legumes, and whole grains not only help with digestion (& gut health) but also promote fullness and stabilise blood sugar.
Choose healthy fats: Omega-3 fatty acids found in fatty fish, flaxseeds, and walnuts support heart health and help combat inflammation, which may increase with weight gain.
Opt for adequate amounts of lean protein: Protein helps preserve muscle mass, making it easier to maintain a healthy weight and helps you to feel full. Incorporate sources of protein in every meal, like oily fish, chicken, turkey, beans, and tofu. Most clients who come to see me for health coaching are undereating protein.
3. Get Moving with Aerobic Exercise
Along with strength training, aerobic exercise is essential for managing weight during menopause. Cardio activities like walking, swimming, cycling, and dancing help burn calories and improve your heart health too.
A 2019 study in The Journal of Obesity found that women who participated in regular aerobic exercise lost more abdominal fat and improved their insulin sensitivity, both crucial for managing weight gain and reducing the risk of metabolic disease.
How to implement: Aim for at least 150 minutes of moderate aerobic exercise per week, such as brisk walking or cycling. Breaking it into 30-minute sessions five times a week makes it easier to fit into your schedule.
4. Manage Stress with Mindfulness and Relaxation Techniques
Chronic stress during menopause can lead to weight gain, as the body produces more cortisol, a stress hormone that promotes fat storage, particularly in the abdominal area. Incorporating mindfulness, meditation, and deep breathing techniques can help reduce cortisol levels, making weight management easier.
A 2018 study in Psychoneuroendocrinology found that mindfulness-based stress reduction (MBSR) programs significantly reduced cortisol levels and abdominal fat in postmenopausal women.
How to implement: Practice daily mindfulness exercises, such as deep breathing, meditation, or yoga, to reduce stress and improve overall well-being.
5. Improve Sleep Quality
Addressing sleep disturbances is essential for managing weight during menopause. Creating a consistent sleep routine, minimising exposure to screens before bed, and practicing good sleep hygiene can improve sleep quality and help regulate the hormones that control hunger and fullness.
A 2015 study in The Journal of Sleep Research demonstrated that women who practiced good sleep hygiene and maintained a regular sleep schedule had lower body weight and better hormone regulation.
How to implement: Create a relaxing bedtime routine by going to bed at the same time each night, avoiding caffeine and heavy meals in the evening, and keeping your sleep environment cool and dark.
How we can help at Dr Jen Coaching
At Dr Jen Coaching, we offer a personalised, holistic approach to managing menopause and weight gain using an evidenced-based lifestyle medicine approach. Our services are designed to address your unique needs and goals and include:
1:1 Health Coaching: Personalised health coaching that focuses on nutrition, movement, stress management and sleep to help you implement and maintain healthy habits to achieve your unique goals.
THRIVE Hub: Join a community of like-minded women just like you. The THRIVE Hub has everything you need to help you make lasting lifestyle changes and to help you THRIVE: on demand educational content on all foundations of lifestyle medicine (nutrition, movement, stress management & sleep), interactive workbooks to help you make effective lifestyle changes without the overwhelm, group health coaching from Dr Jen, guest experts, a live and on-demand strength training programme that you can do from the comfort of your own home, and a supportive community of like-minded women. The THRIVE hub encompasses and integrates all the essential components of Dr Jen's 1:1 health coaching, taking away the overwhelm and confusion. It houses everything we focus on during individual coaching sessions, from personalised nutrition to stress management and effective exercise strategies. No more wondering, 'Should I do this or that?'—the Thrive Hub provides a clear, guided path to help you thrive during menopause and beyond.
Empower Your Menopause Journey Today!
Don’t let menopause dictate your health or happiness. By embracing evidence-based strategies and personalised support, you can conquer the challenges of weight management and transform this pivotal phase of life into a time of empowerment and growth.
At Dr Jen Coaching, we are dedicated to providing you with the tools, resources, and guidance you need to thrive. This journey is not just about managing symptoms; it’s about reclaiming your vitality, embracing healthier habits, and celebrating your body at every stage.
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