What causes menopausal weight gain?

Menopausal weight gain is a common concern for many women, and it can be attributed to several factors related to the hormonal and metabolic changes that occur during this life stage. Although many associate weight gain during menopause, not all women suffer from this, those who take the right steps to hormonal balance suffer far less from excessive weight gain and they maintain their weight further along their journey by understanding their hormones and taking the necessary precautions, nutrition choices, exercise and lifestyle changes.

But here are the primary causes:

1. Hormonal Changes

• Decline in Estrogen: As women approach menopause, their estrogen levels decrease. Estrogen plays a role in regulating body fat distribution. Lower levels of estrogen can lead to fat being stored more in the abdomen rather than the hips and thighs, contributing to weight gain.

• Changes in Progesterone: Progesterone levels also decline, which can lead to water retention and bloating, making weight gain more noticeable.

2. Slower Metabolism

• Reduced Muscle Mass: Age-related muscle loss (sarcopenia) is common during menopause. Since muscle burns more calories than fat, a decrease in muscle mass can slow down your metabolism, leading to weight gain.

• Decreased Metabolic Rate: The overall metabolic rate tends to slow down with age, making it easier to gain weight even if you maintain the same eating habits. (This can be avoided with strength training or joining one of my hormonal balance classes or one to one sessions)

  
  

3. Insulin Resistance

• Blood Sugar Control: As women age, they may become more insulin resistant, which means the body has a harder time using glucose for energy. This can lead to increased fat storage and weight gain, particularly around the abdomen. (My Nutrition for Hormones & Masterclass service can definitely help guide you through this and how to make the right dietary choices by helping you discover what food burner type you are too!)

  
  

4. Changes in Physical Activity

• Reduced Activity Levels: Many women become less physically active as they age, either due to busy lifestyles, fatigue, or joint issues. This decrease in activity can contribute to weight gain since fewer calories are burned. (Again, joining one of my one to one sessions or small group sessions, specifically training for hormonal balance as we apply a rest based approach and lower your fat storing hormones and increase your fat burning ones during the workout).

  
  

5. Lifestyle Factors

• Dietary Habits: Changes in diet, such as consuming more processed foods or eating out of convenience, can contribute to weight gain. Emotional eating due to stress, mood swings, or sleep disturbances during menopause can also play a role.

• Sleep Disruptions: Menopause can lead to sleep disturbances, such as night sweats and insomnia. Poor sleep is associated with weight gain, as it can increase appetite-regulating hormones like ghrelin and decrease leptin, the hormone that signals fullness.

(Get access to all my tips, tools and secrets to applying the right lifestyle factors to help you during this time in my Hormonal Reboot Membership)

6. Stress and Cortisol

• Increased Stress Levels: Menopause can be a stressful time, and chronic stress can lead to elevated cortisol levels. Cortisol promotes fat storage, particularly in the abdominal area, contributing to weight gain.

While it can be challenging, maintaining a healthy diet, staying active, managing stress, and getting enough sleep can help manage weight gain during this transition. Booking a consultation for personalized advice can also be beneficial.