What Causes Post-Menopausal Weight Gain?
Actress Ingrid Bergman once said, “Getting old is like climbing a mountain; you get a little out of breath, but the view is much better!” In so many ways, this quote rings true, especially for post-menopausal women.
Age brings wisdom and perspective, but it can also bring challenges. Menopause can bring on immense change physically, hormonally and mentally. For many women, one of those challenges is post-menopausal weight gain.
Women typically begin to lose muscle and gain fat in the two years after their last period (usually between ages 45 and 55). On average, women will gain 5% to 8% of their body weight during those first few post-menopausal years. So that means if you are a 165-pound woman as you enter menopause, your expected post-menopausal weight gain could be between 8 and 13 pounds.
For many, that doesn’t seem desirable at all– and honestly, it’s not too fun to talk about. However, knowing about expected post-menopausal weight gain, learning how to prevent it, and being open with your healthcare providers about your menopausal and postmenopausal experience will benefit your health.
As you seek to thrive in the second half of your life, finding healthcare providers you trust and becoming informed about what to expect is essential.
Causes of Weight Change During and After Menopause
The cause of weight gain during and after menopause is complicated because the change is due to various factors. A few reasons for post-menopausal weight gain include:
Decreased estrogen production and other hormonal changes
Natural lean muscle mass loss due to aging (sarcopenia)
Sleep problems and changes
Lifestyle changes
Each of these causes for post-menopausal weight gain is related to the others, and collectively they impact women’s weight. One study estimates that women will gain about 1.5 pounds yearly during their 50s and 60s. That weight gain is usually centrally distributed around the tummy area or midsection.
Hormonal Changes
When most people think about post-menopausal weight gain, they assume the increase in fat is primarily due to changes in hormones. While there are other factors, hormones – specifically estrogen changes – certainly are to blame.
Research suggests that estrogen impacts hunger signals in the body. Higher estrogen levels can more effectively block hunger cues, which helps you eat less. As women experience declines in estrogen, especially after menopause, their bodies also can’t stop those cues. As estrogen decreases, the places where fat is stored in the body change as well, leading to an increase in visceral fat stored in the tummy area.
Muscle Loss - Sarcopenia
For both men and women, sarcopenia is a part of aging. Sarcopenia is the gradual loss of muscle mass, strength and function. Although for many people, the effects of sarcopenia aren’t significantly observed until much later in life, muscle loss does begin sometime in your 30s.
As muscle mass decreases, the body loses stamina and can interfere with physical activity, leading to the potential for weight gain.
Sleep Changes
Sleep has an incredible impact on metabolism for everyone – not just those experiencing menopause. Research shows that poor sleep or lack of sleep can contribute to weight gain. If you’re not sleeping well, you won’t have the energy to be active and do vigorous physical activity. Additionally, lack of sleep is tied to obesity. A hormonal reaction is caused by a lack of sleep that causes the body to crave high-calorie food.
So for women experiencing anxiety, hot flashes, or restlessness due to menopause and postmenopause changes, the disruptions to sleep can impact weight.
Lifestyle Changes
As you age, your lifestyle changes. Perhaps you are no longer chasing small children around the house or stopped playing tennis regularly because of a knee injury. Sometimes, even unintentionally, lifestyle changes can lead to less physical activity and calories burned. Decreases in energy spent will naturally lead to less fat burned.
Older adults are less likely to engage in regular physical activity than middle-aged adults, and middle-aged are less likely than younger. Metabolism slows as you age, and muscle mass decreases.
Risks Associated with Weight Gain and Belly Fat
There are risks associated with belly fat and weight gain. A little weight gain for most people does not cause concern, but continued weight gain or weight gain for those considered overweight or obese can lead to disease. These risks are not exclusive to post-menopausal women. However, they are important to note because this time in life specifically is tied to weight gain. A few of the risks associated with belly fat include:
Heart Disease
Type 2 Diabetes
High Blood Pressure
Breathing Problems
Higher risk for various types of cancer
Heart disease is the leading cause of death in women in the United States, so it’s important to ensure weight gain does not cause additional health issues.
When to See Your Doctor
All adult women should see their doctor annually for routine gynecological exams. Even if you are no longer having a period, you should still have an annual pelvic exam, Pap test to screen for cervical cancer, breast exam, and mammogram. You should also have regular wellness appointments.
If you are looking for a primary care physician or gynecological care in Northern Oklahoma, the team at Great Salt Plains Health Center provides regular preventative healthcare and women’s health services.
If you are experiencing severe postmenopausal weight gain or other symptoms that interfere with daily living, contact a provider to schedule an appointment.
Can My Doctor Help with Post-Menopause Symptoms?
Usually, yes! Most of the time, your doctor can work with you to understand the factors leading to your post-menopause weight gain or other symptoms.
When you meet with your doctor, they may want bloodwork done to check your hormone levels or test your thyroid function. They may also ask you questions about your experience with menopause. You should come prepared with questions, too. Some questions you may want to ask include the following:
Are there treatments available for the symptoms I am experiencing?
Am I a candidate for hormone replacement therapy (commonly HRT or HT)?
What changes can I make to my lifestyle or diet to help me feel better?
Are there types of physical activity I should prioritize to help lose weight or prevent additional weight gain?
How to Prevent Post-Menopausal Weight Gain
Addressing weight gained after experiencing menopause can feel frustrating for some. The pounds will be harder to shed in your 50s than in your 20s and 30s. Because your metabolism is slower, you burn fewer calories and must adjust your diet and exercise.
Physical activity and exercise - You seek out regular, daily exercise focused on building muscle and strengthening your bones. Don’t worry about looking silly trying something new - give yoga, weight training, swimming or barre. Consistency is key to addressing your post-menopausal weight gain.
Nutrition - Because of a slower metabolism, as you age you will need to reduce the number of calories you consume to not gain weight. Your portions may need to be smaller, or make healthy swaps like fruit as dessert instead of something with added sugar and high fat content.
Sleep - Improving the quality of your sleep will improve the quality of your life. Easier said than done, of course. Focusing on deep, restorative sleep will help keep your hormones balanced and provide ample energy. Try shutting off screens at least 30 minutes before bed. You can also try diffusing lavender in your room, using a sound machine or a sleep mask.
Visit your doctor - If you’re struggling with post-menopause weight gain and other symptoms, visiting your doctor might empower and equip you to understand your body in this new season.
The providers at Great Salt Plains Health walk with women through perimenopause, menopause and postmenopause every day. We’re equipped to help you embark on your journey and thrive. Please reach out to schedule an appointment today.