Menopause and Weight Gain: How Hormones Affect Your Metabolism and What To Do About It
Most women experience some type of weight gain before and during menopause. As hormone levels drop, metabolism slows and muscle mass decreases. For many, this perfect hormonal storm can feel like a battle with your body.
What are the root causes of this menopausal weight gain, and what can you do about it? As your dedicated hormone specialists, we’re here to explain.
Why Do Women Gain Weight During Menopause?
Hormonal change is often cited as the most significant cause of this gain, with estrogen being the hormone that changes your body most. It’s common for weight gain to start a few years before menopause, and on average, women will gain 1.5 pounds annually through their 50s.
What follows are the primary reasons less estrogen in your body leads to more weight.
Fat Distribution
Estrogen levels determine where your body stores fat. High or normal estrogen levels mean that fat tends to be stored on your hips and thighs. Low estrogen means your body deposits fat around your abdomen. This often leads to “menopause belly,” where you may feel fatter because you suddenly have fat where you previously didn’t.
Muscle Loss
Reduced estrogen production means your body can’t build or maintain muscle as quickly. For many women, this means your body doesn’t burn as many calories at rest. It may also make high-impact activities more challenging.
Slow Metabolism/Increased Appetite
Estrogen is a key component of metabolism. A lack of estrogen can impact your body’s ability to metabolize food and energy, leading to increased appetite and higher blood sugar.
Sleep Disturbance
Hot flashes and other disruptions can affect sleep quality, which in turn can affect diet and food choices. Additionally, sleep issues may increase ghrelin, a hunger-signaling hormone that alerts you when your body is hungry.
4 Ways to Limit Weight Gain During Menopause
Keeping weight off during menopause can be challenging. Luckily, a combination of healthy lifestyle choices and medical supervision can significantly slow or reduce weight gain. Here are some key strategies:
- Eat healthy: Reduce your consumption of processed foods and sweeteners while increasing your intake of plant-based foods, lean proteins and healthy fats.
- Exercise regularly: Women should engage in at least 2-3 hours of moderately intense aerobic activity and resistance training weekly.
- Manage stress and prioritize sleep: A calm, rested mind supports overall health and weight management.
- Hormone replacement therapy: By supplementing your natural estrogen levels through bioidentical hormone therapy, you can minimize the effects of weight gain during menopause.
Talk to the Hormone and Menopause Experts
If you’re concerned about weight gain and other effects of menopause, we have solutions. At Balance Hormone Center, we specialize in weight loss, hormone imbalance, and other challenges of aging.
Contact our clinic today to speak with a compassionate physician who can provide effective treatments to help you look and feel your best.
