“Aging and lifestyle seem to be the primary culprits behind weight gain in women around the time of menopause. Aging is associated with slowing of the metabolism”.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”

Menopause or Not

Does menopause cause weight gain?

The good news or not is, menopause does not cause weight gain. On page one in Major Review Finds Menopause Does Not Cause Weight Gain, But Increases Belly Fat published for World Menopause Day in 2012, the International Menopause Society (IMS) explain:

“A comprehensive review by the International Menopause Society has found that going through the menopause does not cause a woman to gain weight. However, the hormonal changes at the menopause are associated with a change in the way that fat is distributed, leading to more belly (abdominal) fat”.2

On page four in Maintaining Health and Preventing Disease After the Menopause: Preventing Metabolic Effects Post Menopause published for World Menopause Day in 2014, the IMS also note:

“Although women frequently report weight gain at midlife, studies across different populations have consistently shown that weight gain is primarily influenced by age, not menopause”.3

Weight Gain

If menopause does not cause weight gain, what does?

In Changes in Weight and Fat Distribution: Age and Lifestyle Are the Main Culprits the North American Menopause Society (NAMS) explain:

“Aging and lifestyle seem to be the primary culprits behind weight gain in women around the time of menopause. Aging is associated with slowing of the metabolism. Lean body mass decreases with age while body fat accumulates throughout adulthood. The bottom line: you have to “run to stay in place”. Women generally become less physically active as they pass through their 40s, 50s, and 60s. Let’s face it: at any age, burning fewer calories because we are less active increases weight and fat mass. With decreased activity, muscle mass decreases”.4

In Health After Menopause: Weight Gain or Redistribution the (Australian) Jean Hailes for Women’s Health (JH) explain:

“Many women experience changes to their weight during the perimenopause and after the menopause. The main causes of weight gain at this time are likely to be:

  • Age
  • Decreasing activity levels
  • Less muscle mass and slowing metabolism
  • Diet
    • Choosing cheaper, calorie-dense and processed foods instead of healthier food
    • Imbalance between the number of calories being eaten and energy being used”.5

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 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. These changes may have detrimental metabolic consequences, so it’s important to avoid weight gain during and after the menopause years through diet and exercise, which minimizes fat gain and maintains muscle, thereby reducing body size”.6

Weight Redistribution

Can menopause cause wight redistribution?

The good news or not is, menopause can cause weight redistribution. The JH explain:

Menopause Weight Gain“Menopause doesn’t cause women to gain weight, but it can cause body fat to shift from the hips to the abdomen due to the decrease in oestrogen levels”.7

On page five in Prevention of Diseases After Menopause: Metabolic Effects, Obesity and Diabetes Mellitus – Obesity and Menopause the authors elaborate on:

“The abrupt decline in estrogen at menopause is characterized by increased abdominal subcutaneous and visceral fat without commensurate change in physical activity or total body weight. The result is a transition from a gynoid to an android pattern of fat distribution and an increase in total body fat. This menopause-associated change in body composition is seen across ethnicities and in non-obese as well as obese women”.8

In Menopause Management: Healthy Living – Healthy Weight the JH also note:

“As women age and move through menopause, the fat that used to sit around the hips moves up towards the waist area. Younger women tend to be shaped more like a pear, and older women like an apple. This shift in weight to the waist area increases the risk of cardiovascular disease, so it is important to try to minimise weight around the waist area”.9

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”.10 Menopause Weight Gain

Body Shape

Why does body shape matter?

In Metabolic Syndrome: Symptoms & Causes – Overview – Apple and Pear Body Shapes the (United States) Mayo Clinic explain:

“People who have metabolic syndrome typically have apple-shaped bodies, meaning they have larger waists and carry a lot of weight around their abdomens”.11

Chronic Disease

Is there an association between chronic disease and weight gain?

In Major Review Finds Menopause Does Not Cause Weight Gain, But Increases Body Fat the IMS explain:

“Being overweight or obese is a major worry for many women, and through midlife, women tend to gain on average around 0.5 kg per year (around 1lb per year). This can have significant consequences, as being overweight or obese is associated with a range of conditions including depression, hypertension, cardiovascular disease and diabetes”.12

On page four in Maintaining Health and Preventing Disease After the Menopause: Preventing Metabolic Effects Post Menopause, the IMS also note:

“The accumulation of abdominal fat in postmenopausal women is a critical factor in the development of insulin resistance, which in turn is a major risk factor for progression to type 2 diabetes. Furthermore, abdominal weight gain after menopause is associated with the development of other age-related conditions in postmenopausal women, namely CVD, dementia and breast cancer”.13

The JH also note:

“Weight gain around the stomach is not healthy. It can increase blood pressure and blood fat, and can increase the risk of high blood pressure, diabetes, cardiovascular disease, dementia and some cancers. Maintaining a healthy weight and fitness at this time of life is very important to help reduce the risk of chronic disease”.14

According to the NAMS:

“Regardless of the different contributions of aging and menopause to weight gain and body composition, the fact is that most women in North America are overweight at midlife. Any excess weight raises the risk of many diseases, including cardiovascular disease (which is particularly linked with excess fat in the abdomen), type 2 diabetes, high blood pressure, osteoarthritis, and some types of cancer (including breast and colon). Beyond their clear effect on a woman’s overall health, these conditions tend to compromise her sexual function through reduced energy, reduced mobility, poor self-image, and other factors”.15

Body Mass Index

What can body mass index (BMI) be an indicator of?

In Body Mass Index (BMI) the (United States) Centers for Disease Control and Prevention explain:

“Body Mass Index (BMI) is a person’s weight in kilograms divided by the square of height in meters. A high BMI can be an indicator of high body fatness. BMI can be used to screen for weight categories that may lead to health problems but it is not diagnostic of the body fatness or health of an individual”.16

Weight Loss

What may result in preventing weight gain or weight loss?

In Preventing Weight Gain In Women At Midlife: Healthy Eating the JH elaborate on:

Menopause Weight Gain

“Dr Davison encourages women to eat healthily and mindfully. Eating less food, but eating more often, can also help. “Lowering portion sizes, eating small but frequent meals to maintain metabolic rate, lowering carbohydrate and caloric intake and reducing alcohol intake can all be effective for weight loss,” she says””.17

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”.18

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”.19

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””.20

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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  1. 3 Diet Changes Women Over 50 Should Make Right Now
  2. 5 Questions About Intermittent Fasting
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  5. 9 Myths and Misunderstandings About Menopausal Hormone Therapy (MHT): 1. Misunderstanding – MHT Will Make You Put on Weight [Menopausal Hormone Therapy]
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  7. Alcohol Calorie Calculator
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  9. Belly Fat In Women: Taking – and Keeping – It Off
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  12. Consumer Health: Weight Loss and Calories — What’s the Connection?
  13. Diets That Work
  14. Eat Well: 8 Tips for Healthy Eating
  15. Eat Well: Healthy Breakfasts (For People Who Hate Breakfast)
  16. Eat Well: Surprising 100-Calorie Snacks
  17. Eating Right During Menopause
  18. Eating Well At Work – The Healthy Lunchbox
  19. Eatright.org: For Women
  20. Emotions: Healthy Diet & Eating
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  22. Exercise for Busy People: Making Time for Your Health
  23. Fat Grams: How To Track Fat In Your Diet
  24. Fat Mass Changes During Menopause: A Meta-Analysis
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  38. How Much Postmenopause Weight Gain Can Be Blamed on Weight-Promoting Medications?
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  48. Maintaining Your Weight and Health During and After Menopause
  49. Maintaining Your Weight and Health During and After Menopause Menopause Weight GainMenopause Weight Gain
  50. Major Review Finds Menopause Does Not Cause Weight Gain, But Increases Belly Fat
  51. Making Healthier Eating Choices At Home, At the Store, and Eating Out
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  53. Mayo Clinic Minute: Breaking Down Calories
  54. Mayo Clinic Minute: Is Intermittent Fasting A Quick Fix?
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  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?
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  66. National Center for Complementary and Integrative Health: Bitter Orange
  67. National Center for Complementary and Integrative Health: Ephedra
  68. National Center for Complementary and Integrative Health: Hoodia
  69. National Center for Complementary and Integrative Health: How Safe Is This Product or Practice?
  70. National Center for Complementary and Integrative Health: Know the Science: How Medications and Supplements Can Interact
  71. National Center for Complementary and Integrative Health: Weight Control
  72. New Insights Into Menopause and Weight Gain
  73. Office of Dietary Supplements: Dietary Supplements for Weight Loss – Fact Sheet for Consumers
  74. Preventing Weight Gain In Women At Midlife
  75. Recipes [American Heart Association]
  76. Recipes [Eatright.org] [Academy of Nutrition and Dietetics, United States]
  77. Recipes [Jean Hailes for Women’s Health]
  78. Stress Management: How Do I Control Stress-Induced Weight Gain?
  79. The Mediterranean Diet and Menopausal Health: An EMAS Position Statement
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  81. Top Health Checks for Women
  82. Tuesday Tips: For Healthy Weight Loss, Change Your Thought Process [+ Video]
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  84. Video Series-2019 – Weight Gain At Midlife
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  86. Weight Change and Associated Health Problems: Emotions, Emotional Eating and Self Esteem Issues
  87. Weight Change and Associated Health Problems: Family, Work and Social Environment
  88. Weight Control
  89. Weight Gain In Women At Midlife: Unique Issues In Management and the Role of Menopausal Hormone Therapy
  90. Weight Loss Linked To Lower Chance of Getting Breast Cancer for Women Over 50
  91. Weight Loss: In Depth
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  93. Weight Loss: In Depth – Choosing A Diet That’s Right for You
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  96. Weight Management and Healthy Ageing
  97. What You Need To Know About Dietary Supplements
  98. Why Do Women Gain Weight During Menopause?
  99. Women’s Wellness: Why Excess Belly Fat Is A Health Risk for Women [+ Video Courtesy: Mayo Clinic News Network]
  100. World Menopause Day: 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: 14 June 2020
  2. Major Review Finds Menopause Does Not Cause Weight Gain, But Increases Belly Fat. 18 October 2012:1. International Menopause Society https://www.imsociety.org/manage/images/pdf/ab0bde8a7d7a4e5d618ad1200bc349ff.pdf Accessed: 14 June 2020
  3. Maintaining Health and Preventing Disease After the Menopause: Preventing Metabolic Effects Post Menopause. 2014:4. International Menopause Society https://www.imsociety.org/downloads/world_menopause_day_2014/booklets/ims_wmd_booklet_2014_english.pdf Accessed: 14 June 2020
  4. 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: 14 June 2020
  5. Health After Menopause: Weight Gain or Redistribution. Last Updated: 14 January 2020 | Last Reviewed: 17 December 2017. Jean Hailes for Women’s Health https://jeanhailes.org.au/health-a-z/menopause/health-after-menopause/ Accessed: 14 June 2020
  6. 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: 14 June 2020
  7. Health After Menopause: Weight Gain or Redistribution. Last Updated: 14 January 2020 | Last Reviewed: 17 December 2017. Jean Hailes for Women’s Health https://jeanhailes.org.au/health-a-z/menopause/health-after-menopause/ Accessed: 14 June 2020
  8. Lobo, R. A., Davis, S. R., De Villiers, T. J., Gompel, A., Henderson, V. W., Hodis, H. N., Lumsden, M. A., Mack, W. J., Shapiro, S. and Baber, R. J. Prevention of Diseases After Menopause: Metabolic Effects, Obesity and Diabetes Mellitus – Obesity and Menopause. 2014:5 https://www.imsociety.org/downloads/world_menopause_day_2014/white_paper/wmd_white_paper_english.pdf Accessed: 14 June 2020
  9. Menopause Management: Healthy Living – Healthy Weight. Last Updated: 07 April 2020 | Last Reviewed: 17 December 2017. Jean Hailes for Women’s Health https://jeanhailes.org.au/health-a-z/menopause/menopause-management Accessed: 14 June 2020
  10. 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: 14 June 2020
  11. Metabolic Syndrome: Symptoms & Causes – Overview – Apple and Pear Body Shapes. 14 March 2019. Mayo Clinic https://www.mayoclinic.org/diseases-conditions/metabolic-syndrome/symptoms-causes/syc-20351916 Accessed: 14 June 2020
  12. Major Review Finds Menopause Does Not Cause Weight Gain, But Increases Belly Fat. 18 October 2012:1. International Menopause Society https://www.imsociety.org/manage/images/pdf/ab0bde8a7d7a4e5d618ad1200bc349ff.pdf Accessed: 14 June 2020
  13. Maintaining Health and Preventing Disease After the Menopause: Preventing Metabolic Effects Post Menopause. 2014:4. International Menopause Society https://www.imsociety.org/downloads/world_menopause_day_2014/booklets/ims_wmd_booklet_2014_english.pdf Accessed: 14 June 2020
  14. Health After Menopause: Weight Gain or Redistribution. Last Updated: 14 January 2020 | Last Reviewed: 17 December 2017. Jean Hailes for Women’s Health https://jeanhailes.org.au/health-a-z/menopause/health-after-menopause/ Accessed: 14 June 2020
  15. 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: 14 June 2020
  16. Body Mass Index (BMI). Page Last Reviewed: 19 May 2020. Centers for Disease Control and Prevention https://www.cdc.gov/healthyweight/assessing/bmi/ Accessed: 14 June 2020
  17. Preventing Weight Gain In Women At Midlife: Healthy Eating. 15 May 2019. Jean Hailes for Women’s Health https://jeanhailes.org.au/news/preventing-weight-gain-in-women-at-midlife Accessed: 14 June 2020
  18. 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: 14 June 2020
  19. Weight Control. Last Updated: 24 September 2017. National Center for Complementary and Integrative Health https://www.nccih.nih.gov/health/weight-control Accessed: 14 June 2020
  20. Weight Control: Safety. Last Updated: 24 September 2017. National Center for Complementary and Integrative Health https://www.nccih.nih.gov/health/weight-control Accessed: 14 June 2020
Topic Last Updated: 30 July 2020 – Topic Last Reviewed: 14 June 2020
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