By the time 50% of women reach menopause their weight would have increased by around 10kg. NHS Health Survey For England 2022 data indicates that obesity rates increase in women aged 54-75 which means weight gain can last for 20 years or more if it’s not addressed.
Understanding the duration, causes, and strategies to manage menopause-related weight gain is crucial for maintaining overall health and well-being.
1. Average Weight Gain During Menopause According to the SWAN Study
The Study of Women's Health Across the Nation (SWAN) provides valuable insights into weight changes during menopause. According to SWAN, midlife women gain an average of 0.7 kg (1.5 pounds) per year, independent of age at baseline or menopause status.
This gradual increase accumulates over time, leading to significant weight gain during the menopausal transition.
2. Average Gain in Visceral Fat Almost Doubles
Visceral fat, the fat stored around internal organs, tends to increase during menopause. Most of weight gain in menopause accumulates around the abdomen and upper body.
As oestrogen levels reduce, visceral fat increases from 5-8% total body weight to 10-15% total body weight. At the same time your metabolic rate ( how quickly your body burns calories) can slow down due to a natural, age related decrease in lean muscle mass.
The SWAN Study found that visceral fat increases significantly by 8.2% per year in the two years leading up to the final menstrual period and by 5.8% per year thereafter. This accumulation of fat is associated with a greater risk of a build up of fatty plaque in blood vessels which can lead to strokes and heart issues.
3. Why an Increase in Visceral Fat Is to Be Avoided
An increase in visceral fat is concerning due to its association with various health risks. Visceral fat is metabolically active and contributes to insulin resistance, inflammation, and unhealthy levels of fat in the blood.
These factors elevate the risk of cardiovascular diseases, type 2 diabetes, and metabolic syndrome. Moreover, visceral fat accumulation is linked to an increased risk of nonalcoholic fatty liver disease.
Featured Insight
A 2022 study by the University of Oxford found that every extra inch on the waistline increases the risk of heart failure by 11%.
An analysis of health data from adults aged 40 to 70 revealed that waist circumference is a stronger predictor of heart events than other measures like BMI. Experts say the findings underscore the critical role of abdominal fat in determining health risks.
4. Factors Contributing to Menopause Weight Gain
Several factors contribute to why you gain weight in menopause:
- Hormonal Changes: The decline in oestrogen levels affects fat distribution, leading to increased abdominal fat
- Reduced Muscle Mass: A decrease in muscle mass slows down the basal metabolic rate, making it easier to gain weight.
- Sleep Disturbances: Menopause-related sleep issues can lead to fatigue and increased appetite, particularly for high-calorie foods. Ghrelin and leptin, the hormones that control appetite and satiety can become unbalanced with sleep disruption.
- Changes in Gut Microbiome: Hormonal shifts can alter the gut microbiome, decreasing diversity, affecting metabolism and weight regulation.
- Lifestyle Factors: Decreased physical activity due to fatigue, midlife stress and poor dietary habits contribute to weight gain.
5. The Importance of Muscle Mass in Balancing Metabolism
Maintaining muscle mass is crucial for metabolic health. Muscle tissue burns more calories at rest compared to fat tissue, aiding in weight management.
Resistance training helps preserve and build muscle mass, which is particularly important during menopause when muscle loss is common.
Engaging in regular strength training exercises and eating adequate protein to support muscle growth can counteract the decline and support a healthy metabolism.
Claire, consultant nutritionist for The Menopause Diet advises women need more protein than they think and should ensure they're eating enough
- For Inactive Women: 1.2g to 1.5g of protein per kg of body weight per day is recommended to help maintain muscle mass and metabolic health.
- For Active Women Who Stength Train:1.5g to 2g of protein per kg of body weight per day can support muscle growth and recovery.
- For Women Who Are Overweight: Protein intake should be calculated based on an ideal body weight rather than current weight to ensure nutritional adequacy without excessive caloric intake.
6. How Excess Sugar in the Blood During Menopause Can Contribute to Weight Gain
Menopause can lead to changes in insulin sensitivity, resulting in higher blood sugar levels. Elevated blood sugar can promote fat storage, particularly in the abdominal area.
Consuming a diet high in refined sugars exacerbates this issue, increasing the risk of weight gain and metabolic disorders. Managing blood sugar through a balanced diet and regular physical activity is essential during menopause.
7. The Best Weight Loss Diet for Women Over 50 in Menopause
- A high protein, low carb diet will help to support essential metabolism balancing muscle mass and balance insulin - which is a fat storage hormone.
- Gut Supporting FibreThe gut plays a part in metabolising and transporting oestrogen around your body.Probiotic fibre will help to diversify the gut microbiome so it can continue to do so. The more diverse your gut bacteria,the better! Prebiotic fibre helps to feed and increase the good gut bacteria so ensure you're getting both sources of fibre
- Limit Sugar and Alcohol: Sugary foods lead to energy crashes which stimulate cortisol and adrenaline. Alcohol disrupts sleep patterns which help to balance appetite and acts as a diuretic leaving you dehydrated
7. The Best Exercises for Women Over 50 in Menopause
Incorporating specific exercises can help manage weight and improve overall health during menopause:
- Resistance Training: Engaging in strength training exercises, such as weightlifting or bodyweight workouts, helps maintain muscle mass and boost metabolism.
- Aerobic Exercise: Activities like walking, swimming, or cycling improve cardiovascular health and aid in weight management..
- Flexibility and Balance Exercises: Practices like yoga or tai chi enhance flexibility, balance, and mental well-being..
- High-Intensity Interval Training (HIIT): Short bursts of intense activity followed by rest periods can be effective for fat loss and improving insulin sensitivity.
Consistency in these exercises, combined with a healthy diet, can significantly mitigate menopause-related weight gain.
Conclusion
Menopause-related weight gain is a multifaceted issue influenced by hormonal changes, lifestyle factors, and metabolic shifts. On average, women may experience gradual weight gain during the menopausal transition, with significant increases in visceral fat. Increasing muscle mass and regular exercise can help to balance metabolism and prevent weight gain.
Decreasing sugar, increasing protein and quality sleep can also help to maintain a healthy weight by balancing insulin, supporting muscle mass and balancing appetite hormones.
At what age do females gain the most weight?
Between the ages of 46 and 52 ( the average age of the onset of perimenopause and menopause)females will gain the majority of their menopause weight.
Is it normal to gain 20 pounds in menopause?
The average weight gain in menopause is 10kg but a poor diet, insulin resistance and lack of regular exercise can increase weight gain.
Will menopause weight gain go away?
Menopause weight gain can be managed through exercise, lifestyle tweaks and diet. A focus on building muscle mass, reducing sugar intake and regular sleep supports metabolism, minimises fat storage hormones like insulin and balances appetite hormones leptin and ghrelin.
