Some people will tell you that menopause-related weight gain is a myth. Unfortunately, that’s not true. At least half of perimenopausal women pile on the pounds.
The Women’s Health Study’s numbers were shockingly clear. The average woman gains around 3.3 pounds for every year she’s perimenopausal. If that’s you, you’ll likely gain over 22 pounds by the time your periods finally make their grand exit, and you’re officially post-menopause.
Your body is changing. That’s inevitable. But does weight gain have to be? Stopping that waist creep in its tracks starts with understanding what’s behind it. As it turns out, quite a few different factors explain menopausal weight gain. Many are out of your control, but some aren’t.
1. Are You Blaming Hormones? You’re (Partially) Right
You saw this one coming. Estrogen partly determines how your body fat is distributed, so as your levels go down, you’re likely to see some unwanted waist expansion. That tends to happen even if you don’t change your exercise routine or diet.
Insulin, another hormone, also plays a role. Peri- and post-menopausal women are more likely to deal with insulin resistance, which makes your body hold onto weight more easily.
2. Menopause Slows Your Metabolism
You’ve heard it before, and it’s true. As you enter menopause, your metabolism — and specifically your basal metabolic rate — slows down. That means you need fewer calories to keep your body running at rest. The exact difference varies from woman to woman, but most need around 200 fewer calories a day.
3. Menopause Makes Your Muscle Mass Go Down
Even if you work out (a lot), your muscle mass still gradually decreases with age. Strength losses aren’t the only result. Muscles weigh more than fat, and muscle maintenance also takes more calories. Weight gain is an obvious side effect if your diet stays the same.
4. Feeling Stressed? That Could Explain a Few Things
Shifting hormone levels explain why around 25 percent of perimenopausal women experience severe mood swings that add to their stress levels. Hormones aren’t the only cause, though. At this stage in your life, you may be dealing with an empty nest, aging parents, career crossroads, and other objectively stressful life changes.
You’ve heard of love languages, but it’s fair to say that stress languages also exist. Comfort eating is a common one, and if it’s how you cope with upheaval, you’re more likely to gain weight than if exercising were your main stress language.
5. Menopause Does Strange Things to Your Sleep, and Sleep Deprivation Leads to Weight Gain
Most menopausal women suffer from some sort of insomnia. It might manifest as being unable to go to sleep, waking up in the middle of the night (often triggered by hot flashes and night sweats), or consistently waking up earlier than you planned to. Even if you manage to get your obligatory eight hours, you might still wake up feeling fatigued.
These sleep disturbances have a cascading effect. They:
- Knock your ghrelin levels out of balance. This appetite-regulating hormone can whet your appetite and lead to weight gain.
- Affect your mood. Badly. Poor sleep can lead to anxiety, grumpiness, and even depression. All can, in turn, make you feel like reaching for those potato chips.
- Could also make you reach for dishes that are easy to prepare, because you’re tired. The result? Processed foods that make you pile on the pounds.
Fed Up? How to Take Back Control and Stop Menopausal Weight Gain
Menopause-related weight gain is common — but it’s not inevitable. Want your slim waistline back? You’re not powerless.
Start by reevaluating your workout routine. Commit to at least 150 minutes of moderate-intensity exercises. Brisk walks are great, but hitting the gym, cycling, or going swimming is even more effective.
Your diet might also need an overhaul. The same healthy, balanced diet you thrived on before you hit perimenopause is still an excellent way to support your overall health, but you may have to be stricter about portion control and snacks.
What about that hormonal turbulence? HRT isn’t your only option. If you’ve committed to skipping it for health reasons, natural menopause relief supplements can still alleviate mood swings, hot flashes, and insomnia. Lubracil’s all-natural menopause relief gummies are a great starting point, so learn more about how they can change your life and slow that middle-age spread here.
Proactive changes are an obvious place to start, but not all your menopause-related troubles can be solved with a to-do list. Stress, one of the main drivers of weight gain, calls for a more organic approach.
Our take? Lighten your load. Say “no” more often. Give yourself permission to make space for stress-relieving activities like yoga, gardening, or fun nights out with your friends. Less stress naturally prevents comfort eating, and you’ll feel happier overall.