Menopause Weight Gain

“Many women think weight gain is part of menopause,
but it’s more likely due to ageing
and associated lifestyle changes”.1

Umbrella
What may the Menopause Weight Gain Umbrella include?

Depending on the Source (DotS) this Umbrella may include:

  • Belly Fat
  • Menopause Weight Gain
  • “Menopot”
  • “Middle Age Spread”

Weight Gain

Is there an association between weight gain and aging?

In Maintaining A Healthy Diet and Weight the European Menopause and Andropause Society note:

“Women gain on average 10 kg between the ages of 40 and 60 years, independently of menopause”.2

Menopause or Aging

Does menopause or aging, cause weight gain?

In Looking After Yourself: Healthy Weight the (Australian) Jean Hailes for Women’s Health (JH) explain:

“Many women think weight gain is part of menopause, but it’s more likely due to ageing and associated lifestyle changes.

Women tend to gain weight as they age, whether they are experiencing menopause or not. On average, women between the ages of 45 and 55 years gain about half a kilo per year.

Ageing causes a decrease in muscle mass, which slows down your metabolism. So, if your diet stays the same, you are likely to gain weight”.3

In Menopause FAQS: Your Health After Menopause – Q. I’m Finding It Harder To Lose Weight Now That I’m Older. Is Menopause To Blame? the North American Menopause Society (NAMS) elaborate on:

“A. Many women gain weight during the menopause transition, although neither menopause nor menopause treatments have been shown to be responsible. Midlife weight gain appears to be mostly related to aging and lifestyle, and although the cause is not menopause, menopause may be related to changes in body composition and where fat is stored, with a decrease in lean body mass”.4

Weight Redistribution

Can menopause cause weight redistribution?

In Looking After Yourself: Healthy Weight the JH also explain:

Menopause Weight Gain “Weight gain and increased abdominal (belly) fat is common among women at midlife.

Studies show that reduced levels of oestrogen around menopause cause fat to be stored on the waist, rather than the thighs and hips. In fact, belly fat in postmenopausal women accounts for between 15% and 20% of their total body fat. This compares with 5% to 8% in premenopausal women”.5

In Changes In Weight and Fat Distribution: Does Menopause Affect Body Shape? the NAMS explain:

“Several studies have shown that perimenopause, independent of age, is associated with increased fat in the abdomen as well as decreased lean body mass. This suggests that menopause plays a role in many midlife women’s transition from a pear-shaped body (wide hips and thighs, with more weight below the waist) to an apple-shaped body (wide waist and belly, with more weight above the waist). However, further study is needed on the exact role of menopause in body composition”.6

Increased Risk

Is there an association between abdominal fat and health risks?

In Menopause and Weight – Fact Sheet: Risks of Abdominal Fat the JH notes:

“It’s not healthy to carry too much weight, but weight around your abdomen has more significant health risks. Fat stored in this part of your body is also known as ‘visceral fat’.

Excess visceral fat is linked to:

  • An increased risk of heart disease (one of the leading causes of death for women in Australia)
  • Type 2 diabetes
  • Breast cancer
  • Dementia”.7

On page one in Are Midlife Women Doomed To Gain Weight? the NAMS elaborate on:

“All this added weight can worsen hot flashes while increasing a woman’s risk of cardiometabolic conditions such as type 2 diabetes, hypertension, dyslipidemia, and coronary artery disease. Obesity also increases the risk of cancer in women, including breast and endometrial cancer”.8

Healthy Weight

How can a healthy weight be maintained?

In What Is Menopause? Postmenopause: Healthy Weight the JH elaborate on:

Menopause Weight Gain “It’s very important to maintain a healthy weight at this stage of life. You can do this by:

  • Eating a healthy diet rich in fruits, vegetables, lean protein and whole grains
  • Limiting your intake of processed foods, especially those high in fat and sugar
  • Getting regular exercise
  • Limiting alcohol intake
  • Drinking more water.9

In How To Beat Weight Gain At Menopause the authors note:

“Although weight gain, and especially body fat gain, is usual during the menopausal transition, you can beat it.

Rather than menopause being a time to put your feet up, it’s a time to step up your physical activity and boost your efforts to eat a healthy, balanced diet, especially when it comes to the frequency and variety of vegetables you eat”.10

Health Care Provider

What if I would like help with weight loss?

If you would like help with weight loss, it may be in your best interest to choose to talk to your health care provider about this.

In Weight Control the (United States) National Center for Complementary and Integrative Health (NCCIH) elaborate on:

“If you’re thinking about starting a new weight-loss program, talk with your health care provider, who can assess your weight and health risks, determine whether you need to lose weight, and provide information that will help you make informed decisions about an effective weight-loss program”.11

In Weight Control: Safety the NCCIH also caution:

  • “If you’re considering a dietary supplement for weight loss, remember that “natural” does not necessarily mean “safe””.12

Health Topics A-Z

Where may I find Health Topics related to Menopause Weight Gain?

In Health Topics A-Z you may find:

Health Topics A-Z

Links

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Links

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  1. 10 Ways To Get Rid of Belly Fat for Good
  2. 3 Diet Changes Women Over 50 Should Make Right Now
  3. 4 Ways Protein Can Help You Shed Pounds
  4. 9 Myths and Misunderstandings About Menopausal Hormone Therapy (MHT): 1. Misunderstanding – MHT Will Make You Put on Weight [Menopausal Hormone Therapy]
  5. Are Midlife Women Doomed To Gain Weight?
  6. Askearlymenopause.org [Ask EM] [+ Video: What Is Early Menopause?]
  7. Avoid Dangerous HCG Diet Products
  8. BMI Healthy Weight Calculator
  9. Belly Fat In Women: Taking – and Keeping – It Off
  10. Body Mass Index (BMI)
  11. Break the Bonds of Emotional Eating
  12. Changes In Body Composition and Weight During the Menopause Transition
  13. Consumer Health: Is Emotional Eating Sabotaging Your Weight-Loss Efforts?
  14. Consumer Health: Weight Loss and Calories — What’s the Connection?
  15. Does Keto Help Menopause?
  16. Does Metabolism Matter In Weight Loss?
  17. EMAS Menopause Essentials
  18. Eating Right During Menopause
  19. Eatright.org: For Women
  20. Exercise Calorie Calculator
  21. Exercise for Busy People: Making Time for Your Health
  22. Fat Grams: How To Track Fat In Your Diet
  23. Fat Mass Changes During Menopause: A Meta-Analysis
  24. Fitness Tips for Menopause: Why Fitness Counts
  25. Food Diary – How To Keep Track of What You Eat
  26. Good Nutrition
  27. Healthy Eating During Menopause
  28. Healthy Eating Plan for Women
  29. Healthy Eating Tips
  30. Healthy Eating and Women
  31. Healthy Weight
  32. Healthy Weight: The Truth About Carbs
  33. How Much Postmenopause Weight Gain Can Be Blamed on Weight-Promoting Medications?
  34. How To Beat Weight Gain At Menopause
  35. How To Combat Menopausal Weight Gain | This Morning
  36. Consumer Health: Is Emotional Eating Sabotaging Your Weight-Loss Efforts?
  37. Is It Safe To Use Herbal Weight Loss Supplements?
  38. Is the Keto Diet Right for You? A Mayo Expert Weighs In
  39. Keep the Size of Your Waist To Less Than Half of Your Height, Updated NICE Draft Guideline Recommends
  40. Keto and Menopause
  41. Lifestyle and Behavioural Modifications for Menopausal Symptoms
  42. Menopause Weight GainLooking After Yourself
  43. Losing Weight
  44. Maintaining A Healthy Diet and Weight
  45. Maintaining Your Weight and Health During and After Menopause
  46. Major Review Finds Menopause Does Not Cause Weight Gain, But Increases Belly Fat
  47. Making Healthier Eating Choices At Home, At the Store, and Eating Out
  48. Managing Healthy Weight
  49. Mayo Clinic Minute: Breaking Down Calories
  50. Mayo Clinic Q and A: Gaining Weight During Menopause
  51. Mayo Clinic Q and A: Hot Yoga for Weight Loss and Overall Health
  52. Mayo Clinic Q and A: Is Intermittent Fasting Good for Weight Loss?
  53. Mayo Clinic Q and A: Probiotics, Gut Bacteria and Weight — Is There A Connection?
  54. Mayo Clinic Q and A: Running and Weight Loss
  55. Menopause Diet: What To Eat To Help Manage Symptoms
  56. Menopause FAQs: Your Health After Menopause – Q. I’m finding it harder to lose weight now that I’m older. Is menopause to blame?
  57. Menopause Management: Healthy Living – Healthy Weight
  58. Menopause Map: My Personal Path Print Tools – Questions for Your Health Care Provider
  59. Menopause Preparedness Toolkit Video Series: Common Conditions Associated With Menopause and Midlife
  60. Menopause Preparedness Toolkit: A Woman’s Empowerment Guide
  61. Menopause Weight Gain: Stop the Middle Age Spread
  62. Menopause What Are the Symptoms?
  63. Menopause and Weight – Fact Sheet
  64. Metabolic Effects of Menopause: A Cross-Sectional Characterization of Body Composition and Exercise Metabolism [+ Video Summary]
  65. Midlife Weight Gain: What’s Really Going On
  66. National Center for Complementary and Integrative Health: 7 Tips: Know the Facts About Supplements Marketed for Weight Loss
  67. National Center for Complementary and Integrative Health: Bitter Orange
  68. National Center for Complementary and Integrative Health: “Detoxes” and “Cleanses”: What You Need To Know
  69. National Center for Complementary and Integrative Health: Ephedra
  70. National Center for Complementary and Integrative Health: Hoodia
  71. National Center for Complementary and Integrative Health: How Safe Is This Product or Practice?
  72. National Center for Complementary and Integrative Health: Weight Control
  73. New Study Links the Effects of Menopause and Metabolic Health [Video]
  74. Office of Dietary Supplements: Dietary Supplements for Weight Loss – Fact Sheet for Consumers
  75. Plant Paradox Diet: Does It Work for Weight Loss?
  76. Preventing Obesity In Midlife Women: A Systematic Review for the Women’s Preventive Services Initiative
  77. Preventing Weight Gain In Women At Midlife
  78. Prioritising Protein During Perimenopause May Ward off Weight Gain
  79. Recipes [Eatright.org] [Academy of Nutrition and Dietetics, United States]
  80. Recipes [Jean Hailes for Women’s Health]
  81. Reclaim Your Wellness Webinar “Obesity – When Diet & Exercise Are Not Enough” [+ Video]
  82. Slow Down—and Try Mindful Eating
  83. Strategies for Successful Weight Loss
  84. The Best (and Only) Weight Loss Tips You Need To Know
  85. The Mediterranean Diet and Menopausal Health: An EMAS Position Statement
  86. The Mediterranean Diet and the Menopause
  87. The Turmoil of Menopause: The Potential Metabolic Consequences During “The Change.”
  88. Time-Restricted Eating Doesn’t Appear To Boost Weight Loss
  89. Total and Regional Body Adiposity Increases During Menopause—Evidence From A Follow-Up Study
  90. Video Series-2022: Perimenopause, Signs, Symptoms, and Solutions
  91. Webinars: Previous – Dealing With A Big Issue: Weight Gain At Midlife
  92. Webinars: Previous – Menopause: A Cardio-Metabolic Transition
  93. Weight Control
  94. Weight Control: Eating Right and Keeping Fit
  95. Weight Gain During the Menopause Transition: Evidence for A Mechanism Dependent on Protein Leverage
  96. Weight Gain In Menopause: Systematic Review of Adverse Events In Women Treated With Black Cohosh
  97. Weight Gain In Women At Midlife: Unique Issues In Management and the Role of Menopausal Hormone Therapy
  98. Why Do Women Gain Weight During Menopause?
  99. Winning the Weight Battle After Menopause
  100. World Menopause Day 2012 – A Review ‘Understanding Weight Gain At Menopause’ [Multiply Languages]

Sources

Where may I find the Sources quoted?

You may find the Sources quoted at:

Sources

  1. Changes In Weight and Fat Distribution: Age and Lifestyle Are the Main Culprits. North American Menopause Society https://www.menopause.org/for-women/sexual-health-menopause-online/changes-at-midlife/changes-in-weight-and-fat-distribution Accessed: 22 October 2022
  2. Maintaining A Healthy Diet and Weight. 2022. European Menopause and Andropause Society https://emas-online.org/wp-content/uploads/2022/05/Maintaining-a-healthy-diet-and-weight.pdf Accessed: 22 October 2022
  3. Looking After Yourself: Healthy Weight. Last Updated: 03 October 2022 | Last Reviewed: 19 August 2022. Jean Hailes for Women’s Health https://www.jeanhailes.org.au/health-a-z/menopause/looking-after-yourself Accessed: 22 October 2022
  4. Menopause FAQS: Your Health After Menopause – Q. I’m Finding It Harder To Lose Weight Now That I’m Older. Is Menopause To Blame? North American Menopause Society https://www.menopause.org/for-women/menopause-faqs-your-health-after-menopause Accessed: 22 October 2022
  5. Looking After Yourself: Healthy Weight. Last Updated: 03 October 2022 | Last Reviewed: 19 August 2022. Jean Hailes for Women’s Health https://www.jeanhailes.org.au/health-a-z/menopause/looking-after-yourself Accessed: 22 October 2022
  6. Changes In Weight and Fat Distribution: Does Menopause Affect Body Shape? North American Menopause Society https://www.menopause.org/for-women/sexual-health-menopause-online/changes-at-midlife/changes-in-weight-and-fat-distribution Accessed: 22 October 2022
  7. Menopause and Weight – Fact Sheet: Risks of Abdominal Fat. Last Updated: 03 October 2022 | Last Reviewed: 19 August 2022. Jean Hailes for Women’s Health https://www.jeanhailes.org.au/resources/menopause-and-weight-fact-sheet Accessed: 22 October 2022
  8. Are Midlife Women Doomed To Gain Weight? 12 October 2022:1. North American Menopause Society https://www.menopause.org/docs/default-source/press-release/midlife-weight-gain-presentation-release.pdf Accessed: 22 October 2022
  9. What Is Menopause? Postmenopause: Healthy Weight. Last Updated: 29 September 2022 | Last Reviewed: 19 August 2022. Jean Hailes for Women’s Health https://www.jeanhailes.org.au/health-a-z/menopause/about-menopause Accessed: 22 October 2022
  10. Collins, C. E., Hollis, J. L. and Williams, L. T. How To Beat Weight Gain At Menopause. 24 April 2020 https://theconversation.com/how-to-beat-weight-gain-at-menopause-123368 Accessed: 22 October 2022
  11. Weight Control. Last Updated: 24 September 2017. National Center for Complementary and Integrative Health https://www.nccih.nih.gov/health/weight-control Accessed: 22 October 2022
  12. Weight Control: Safety. Last Updated: 24 September 2017. National Center for Complementary and Integrative Health https://www.nccih.nih.gov/health/weight-control Accessed: 22 October 2022
Topic Last Updated: 29 October 2022 – Topic Last Reviewed: 22 October 2022

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