What Do You Mean Don’t Diet? How to Manage Menopause Weight Gain the Healthy Way

When you were 25, you might have been able to eat junk food, never step foot inside the gym, and still look hot in your bathing suit. Fast forward 25 years, you definitely still look hot, but shopping for a bathing suit might not be your idea of a good time. If stepping on the scale is one of your least favorite things to do, then you’re in good company. Menopause weight gain is common and totally normal. I repeat: TOTALLY NORMAL. According to Women’s Health, those who will go through menopause gain about five pounds leading up to it. That might not seem like much (unless you’re under 5’0, then it definitely does, amirite short friends?!), but some people also find they gain more than the average.

Several factors contribute to menopause weight gain and problems with weight loss. While we all have different body shapes and there is no one “perfect” size, we also want to maintain a healthy weight. It’s helpful to realize that weight gain is not inevitable during perimenopause or menopause. Keeping your weight healthy is about sensible choices and not fad diets. Let’s chew the healthy fat and get into how we can both manage menopause weight gain and stay healthy.

What Causes Menopausal Weight Gain?

Change in hormone levels may lead to modest weight gain. But, hormones don’t just contribute to the amount of weight gained. Your changing estrogen levels may also affect where on your body you store fat.

According to the North American Menopause Society, hormones may affect body composition and fat distribution. As we get close to the menopause transition, we gain weight in our abdomen. So, if you used to gain weight in your hips, you might be surprised to find you are storing weight around your midsection.

Shifting hormones are likely not the only culprit when it comes to menopause weight gain. Poor sleep (thank you, night sweats!) can also increase your risk of adding poundage. Stress is another factor that can increase hormones, such as cortisol, that cause you to store fat. Weight gain may also occur as part of aging, regardless of hormone changes. We also have lifestyle and genetics to thank as part of why we might put on the extra pounds. Have we mentioned gaining weight in this stage of life is TOTALLY NORMAL? Remember, you’re not getting a bigger butt, you’re growing your assets!

Ruling Out Medical Conditions

While weight gain can be totally normal in this life stage, it is also vital to rule out any medical conditions that may be making it hard to lose weight. For most people, menopause occurs somewhere between the late 40s and early 50s. During this time, medical conditions—such as thyroid problems, diabetes, and medication side effects—can all lead to weight gain or make losing weight challenging.

If you think weight gain might be due to a medical issue or if you have additional symptoms of a health issue, then talk with your doctor. It’s best to err on the side of caution and make sure other medical causes are not contributing to the growing number on the scale.

Are Menopause Hormones Mostly to Blame?

Once you rule out a medical condition, you might wonder if weight gain is mostly due to menopause hormones. It’s true that shifts in menopause hormones can play a role in weight gain, but other factors may also contribute. According to the Mayo Clinic, genetic factors, as well as lifestyle, affect menopause weight gain.

Menopause typically occurs during middle age. As we get older, we lose lean muscle mass. Losing lean muscle slows down our metabolism. A slower metabolism may mean if you eat the same as you did 20 years ago, then you might gain weight. The good news? We can fight muscle loss with resistance exercise. Score!

How Do I Manage Menopause Weight Gain in Healthy Ways?

Are there healthy ways to manage menopause weight gain? You bet! But first, we might have to drop some of our beliefs about how we have to look. Trying to get to a size two might work for some people, but not for all of us. It is OK to have a little more junk in your trunk or be a bit (or a lot) curvy … no matter what stage of life you are in.

Accepting yourself doesn’t mean giving up on weight loss if that’s your goal. Getting to and maintaining a healthy weight (the key word being “healthy,” which is not the same for everyone) is not just about appearance, it’s also great for your overall well-being. Here are healthy ways to manage menopause weight gain:

Exercise more often. Try five minutes a day and then slowly work your way up as you feel better and stronger. You don’t need to push yourself over the limit to get the heart rate up. Add in a walk, lift a few pounds, hop on a bike … do whatever makes you feel good.
Increase your daily activity. Grab the leash and take the dog for a walk, work in the garden, take the stairs instead of the elevator … a little bit more activity goes a long way to improving your health.
Eat nutrient-rich foods. Swap out the fries for some vegetables every once in a while. Just make healthier choices to help out your body which does so much for you on a daily basis.
Make sleep a priority … or at least try to. I know, those darn night sweats really make this one tricky!
Consider alternative methods like yoga, herbal treatments, or meditation. Research programs, therapies, and other methods that will bring you overall peace while managing weight gain.
Control portion sizes. If you’re going to get the fries (we get it, yum!), then consider getting the smaller portions so that you don’t overindulge on the greasy goodness.
Seek support from family and friends when needed. Don’t be afraid to ask for help. You never know when you might come across an accountability partner.
Make simple lifestyle changes. Through all of this, I’m not talking like you need to do a major overhaul on your life. Brainstorm ways to make small lifestyle changes that will help manage your menopause weight gain. Swap out soda for water, cut up veggies and have them in your fridge ready to devour during the afternoon slump, add in a walk or two every week, go to bed 30 minutes earlier … these are simple changes that will add up to big results.

How Regular Exercise Helps

You don’t have to become a gym rat (though we prefer the term “fitness fox”), but getting regular exercise is helpful for weight loss, as well as maintaining a healthy weight. An added benefit is exercise may also improve sleep and mood. Who doesn’t want a good night’s sleep and a more even-tempered day?

Getting regular exercise can burn calories and build lean muscle, which helps boost metabolism. According to the Centers for Disease Control and Prevention, most adults should get about 150 minutes of exercise a week. You can break that up into five 30-minute workouts a week if it is more convenient.

So, what type of exercise is best? Should you dance to the oldies, go jogging, or hop on your bike? The best exercise is the one you will stick with and (believe it or not) enjoy. So, if you enjoy aerobic classes, sign up for one. If you prefer to workout outside, lace up your shoes and head outdoors. If you enjoy what you’re doing, then you are more likely to be consistent.

Below are a few additional suggestions to get you started.

Use the buddy system: Having a friend to workout with helps keep you accountable and might prevent boredom. You can always swap stories about your latest menopause adventures while you sweat off some pounds!
Start slow: Few things derail an exercise program faster than getting injured. Start slow and gradually increase time and intensity. When it comes to exercise, just like an 18-hour Netflix binge session, you CAN get too much of a good thing. Pace yourself.
Mix it up: Avoid doing the same workout every day. Change it up to prevent repetitive injuries, and boredom
Add strength training: Some type of resistance training helps build lean muscle, which is good for your metabolism. Don’t worry about bulking up like the Hulk. It won’t happen. (That guy had something you don’t: gamma radiation.) The average woman does not have the testosterone levels to get huge muscles.

Skip the Fad Diets

Before you go on an all-liquid diet or any other fad diet, consider the basics. Eating a wide variety of healthy foods from all the main food groups is a good place to start. While you’re at it, let’s stop calling it a “diet.” A “diet” is really whatever you eat, and despite the messages we received from magazines in the 1990’s, you should be eating! Let’s focus on healthy dietary practices you can KEEP. Consider the following tips:

Eat nutritionally dense foods, such as fish, chicken, whole grains, and fresh veggies and fruits.
Learn what a healthy portion size looks like.
Limit processed foods, such as chips, donuts, and deli meats.
Eat slowly and enjoy your meals.
Drink plenty of water.
Don’t be too hard on yourself. Have an occasional treat if you want one.
Swap out unhealthy foods for better choices, such as sweet potatoes for French fries, brown rice for white, and oatmeal for sugary cereal.

It’s a Wrap!

And by that, we mean a healthy, protein-packed hummus wrap! Whether you go through the typical menopause weight gain due to fluctuations in your hormone levels or you pack on the pounds due to stress, one thing is certain: The weight gain is normal. Thankfully, there are healthy ways to manage it. Consider the options outlined above and try them to see what works for you. Oh, and go give yourself and your beautiful curves a big ‘ole hug. Your body got you this far, and it’s gonna get you even farther.

Sources

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