Weight gain is one of the most common side effects of perimenopause and menopause affecting
at least 50% of women. Evidence from the SWAN study and The Healthy Women’s study
suggests that on average women gain approximately 1.5kg per year during perimenopause,
resulting in an average weight gain of 10kg by the time menopause is reached. Most of this
weight accumulates around the abdomen and upper body. As oestrogen levels reduce, visceral
or ‘belly’ fat increases. At the same time, the metabolic rate slows down as lean muscle mass reduces. Menopausal symptoms can also affect weight due to high levels of stress, and anxiety –
causing cortisol levels to go up, as well as due to having poor sleep.
According to the British Menopause Society, safe, maintainable weight loss needs a daily calorie
deficit of approximately 500 Kcals per day or 3,500 Kcals per week. The most practical and
achievable way to reach that is by adjusting a woman’s current eating regime rather than going
by ‘one size fits all’. Reasons that your weight might be shifting could be due to having
unstructured meal times, disproportionate food groups, unplanned grazing, and not doing the
right forms of exercise. slow and steady changes are key to successful and sustainable long-term
change and will gradually alter the entire lifestyle in a favorable direction.
Simple ways to start could be being mindful of what your plate looks like and aiming for 1/4
protein, 1/4 carbohydrates/1/2 vegetables, salad, or fruit as well as trying to minimize saturated
fats, salt, and sugar intake. Movement is very important and many women focus on doing too much cardio and forget the resistance or strength which is a non-negotiable as it’s the most
efficient method for increasing muscle mass and metabolic rate.
Dr. Hajra Adil, Consultant Family Medicine is Certified in Menopause Care by Royal College of
Obstetricians and Gynaecologist (RCOG) & British Menopause Society. She is also an Associate
Member of Faculty of Sexual Reproductive Healthcare (FSRH) UK.
Home » Why Are You Gaining Weight In Menopause
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