Menopause Weight Gain? How Lifestyle Changes Can Help You Lose Unwanted Weight

Content medically reviewed by Anne Earsley, PA-C

The menopausal transition comes with many changes in your body. Menopause is complete when you have not had a menstrual period for 12 months without symptoms or six months of no periods with menopause symptoms. During the years leading up to this point, called perimenopause, many women experience a wide range of symptoms. These can include weight gain, especially around the abdominal area. It’s a condition sometimes called menopause belly fat.

“Weight gain during perimenopause and menopause can contribute to a number of health problems, including cardiovascular disease, osteoporosis, and certain cancers,” said Anne Earsley, PA-C, OB/GYN provider at Essentia Health. “But the good news is with lifestyle changes, sometimes along with treatment, you can lose excess weight related to menopause and reduce your risk.”

What Causes Weight Gain During Menopause?

During the menopausal transition, your ovaries eventually stop releasing eggs, and your body creates less estrogen and progesterone. These changes can lead to your body changing shape and holding more weight. Other factors can also contribute to weight gain, including –

• Aging and the physical changes that come with getting older
• Decline in exercise and sedentary lifestyle
• Emotional eating that can result from mood swings and other changes happening during menopause
• Excessive alcohol consumption
• Lack of sleep
• Poor overall diet, including processed foods and foods that are low in fiber and high in fat, sugar, and salt

For many, excess weight tends to accumulate in the abdomen. This additional abdominal weight, known as visceral fat, can increase the risk of conditions such as high blood pressure, insulin resistance, and high cholesterol. These factors can, in turn, make it more likely to develop cardiovascular disease and other serious health problems.

In addition, when body fat increases, so does your body mass index (BMI). Higher BMI can play a role in developing certain types of cancer, including breast, endometrial, and uterine cancers. Menopausal women who are of higher weight are also at increased risk for liver disease, pulmonary distress, chronic kidney failure, sexual dysfunction, and obstructive sleep apnea.

How to Get Rid of Unwanted Weight Through Diet

“Fortunately, losing belly fat can go a long way toward improving your health and reducing risks,” Earsley said. “Lifestyle changes can make a big difference. You can also do other things to help make the menopausal transition go as smoothly as possible.”

To lose weight or avoid menopausal weight gain, follow these tips for a healthy diet –

• Avoid processed foods.
• Eat foods high in fiber, especially fruits and veggies.
• Include plenty of calcium, including dairy products, nuts and seeds, green leafy veggies, and beans. Avoid red meat and carbonated beverages, which can hinder calcium absorption.
• Limit foods high in salt, sugar, and saturated fats.

Limiting portion sizes and eating five to six small meals throughout the day can also help. In addition, eating foods rich in iron, such as lean meats, eggs, and spinach, and foods high in magnesium, such as leafy veggies and legumes, can help relieve menopause symptoms, such as hot flashes, sleep problems, and heart palpitations.

How to Get Rid of Unwanted Weight With Exercise

Regular exercise can help you lose menopause belly fat and relieve many menopausal symptoms. Experts recommend getting 150 minutes of moderate-intensity physical activity per week. Aerobic exercises like walking, biking, jogging, and swimming are good ways to get your heart pumping and help you reach or maintain a healthy weight.

Adding resistance training two to three times per week can help maintain bone and muscle mass.

“The most effective exercise routine for women going through the menopausal transition is one that includes aerobic activities, resistance training, and balance exercises,” Earsley said. “Together these activities help with weight loss and other symptoms of menopause. Talk to your provider about the right exercise plan for you.”

Generally, a healthy exercise plan for women going through menopause should include –

• Warm-up exercises. Full-body stretches or 10 minutes of walking can help prepare your joints and muscles for physical activity.
• Aerobic exercise. Begin slowly and gradually increase the intensity and duration of your exercise. You might start with walking and move on to running or biking.
• Resistance and strength training. A few times a week, incorporate exercises using resistance bands, weights, or your body weight for resistance. Focus on abdomen, hips, arms, legs, and shoulders.
• Yoga or stretching. These activities help you maintain flexibility.
• Balance exercises. Tai chi or Pilates can help to maintain balance and prevent falls.
• Cool down. End your exercise session by walking for a few minutes or stretching to relax your muscles and help ease pain.

Other Ways to Lose or Maintain Weight

Diet and exercise are not the only things that help you control your weight during the menopausal transition. Cognitive behavioral therapy can help you deal with psychological factors like stress, anxiety, and depression, which can play a big part in weight gain. Studies have shown therapy can also help reduce other menopausal symptoms. Keeping a journal to track your progress and record your daily eating habits and exercise is an excellent way to hold yourself accountable as you embark on changes.

For some women, medication may also help. Popular weight-loss drugs like semaglutide and tirzepatide may help curb menopausal weight gain for women who are of higher weight before menopause begins.

Hormone replacement therapy (HRT) may slow or prevent weight gain. HRT replaces hormones that are reduced during menopause, helping to alleviate many symptoms. HRT can be given in different doses and comes in different forms, including pills, creams, patches, and implants. Talk with your provider about whether HRT could be right for you.

“HRT isn’t appropriate for everyone, as it can increase your risk of blood clots, and cardiovascular disease,” Earsley said. “But every woman’s risk factors are different. Your provider will discuss all your options with you and help you determine the best ways to lose weight and control your menopause symptoms. Remember you are not alone in this experience; we are here to help you.”