Oh, menopause. It’s a natural life transition that more than two million women in the United States experience each year, but it doesn’t come without its quirks. This period in your life can come with a slew of negative side effects: hot flashes, sleep disturbances, brain fog, and weight gain. Of all the side effects, weight gain can be one of the most concerning, as it can impact your body image and increase the risk of developing chronic diseases.
If you’re going through it, you may be all too familiar with that unwanted weight gain. The numbers validate what you’re feeling: During perimenopause, the period leading up to menopause, research has found that women gain an average of 1 pound per year. On the higher end, 20 percent of women might gain ten pounds (or more).
Of course, our weight can ebb and flow throughout our entire life for numerous reasons, and it’s not inherently a cause of concern. The number on the scale is not even always the best indicator of health! But if the weight gain is impacting your mental health or confidence, know that there is something you can do about it.
So, what’s to blame? A mix of hormonal changes and other lifestyle factors can make it easier to gain weight during this period. Below, we break down the science behind menopausal weight gain and offer some tips from a women’s health and fitness expert on how to stop it in its tracks.
Why You Might Gain Weight During Perimenopause and Menopause
Menopause can be confusing. Let’s clear some things up: Menopause marks the end of women’s fertility—when their bodies stop releasing certain hormones and their ovaries stop producing eggs. Technically, menopause doesn’t occur until one year after a woman’s last period.
Experts call the period beforehand “perimenopause” or the “menopausal transition.” While most women experience perimenopause in their early 40s, some begin to experience it as early as their late 30s.
Melody D., a women’s health and wellness expert, says that weight gain related to menopause often begins during perimenopause, a phase characterized by “fluctuating hormone levels.” At this point in their lives, the estrogen that women’s bodies typically produce drastically declines. This has a huge impact on the body. The decline in estrogen can slow your metabolism and cause insulin resistance, both of which can increase weight gain. It typically also leads to “fat redistribution from the hips and thighs to the abdomen,” Melody says.
But, wait there’s more: Aging can decrease muscle mass, which can further slow down metabolism, Melody says. (Your metabolism is responsible for how many calories you burn per day.) Plus, as you age, you might become less physically active—which can also contribute to weight gain.
The combination of all these factors makes the perfect cocktail for gaining weight—even if you’re doing everything “right” or haven’t changed your routine much.
While weight gain might begin in perimenopause, it “doesn’t necessarily have a fixed ‘endpoint,’” says Melody. “While the most significant hormonal changes often occur during perimenopause and early menopause, weight gain can continue post-menopause if lifestyle factors, such as diet and physical activity, aren’t managed.”
How To Combat Menopause Weight Gain
Menopause can make your own body feel foreign. This can be especially true if you’re gaining weight in places you haven’t gained weight before. Below, we offer some tips on how to mitigate some of the changes that can come with this period of life.
Strength train
Aging can naturally decrease your muscle mass. It’s totally normal—but that doesn’t mean you’re helpless in slowing it down. Strength training can help you rebuild muscle mass, which in turn, can help speed up your metabolism.
But wait: You might hear the word “metabolism” thrown around a lot. What does it actually signify? In short, your metabolism encompasses the processes your body uses to burn calories. Building muscle speeds it up because “muscle tissue burns more calories at rest than fat,” says Melody. “Additionally, the energy required to build and maintain muscle, along with the afterburn effect from exercise, further boosts calorie burning even after you’ve finished working out.’”
So strength training is good for its metabolic-boosting properties, but there’s an added, hidden benefit for women going through menopause. As we mentioned earlier, during menopause, estrogen decreases. This decrease is often to blame for increased body fat and insulin resistance during this phase of a woman’s life.
The secret? Strength training can serve as “replacement” estrogen, says Melody, so your body doesn’t feel so out of whack during menopause. Pumping iron and building muscle ultimately mimics many of estrogen’s functions in the body—and can help combat some of menopause’s unwanted side effects—like weight gain.
Melody recommends strength training at least 2-3 times per week to reap its benefits. Strength training can include everything from weight lifting to body-weight movements you can do in a Yoga class.
Pro tip: Use the ‘Strength Training’ filter under ‘Class Category’ in the on-demand library to see all the workout types that check the strength box.
But don’t forget cardio
While you want to make sure you’re building muscle, you can’t forget to get your heart pumping every week. Cardio can aid weight management because it helps you burn calories while boosting your heart’s health and increasing oxygen flow in your body.
Walking, jogging, cycling, swimming, and dancing are just some of the activities you can pair with strength training for the best routine for managing your weight. Aim for 150 minutes of moderate activity each week.
(And no, contrary to popular belief, cardio alone won’t help you manage weight! Read more on that here.)
Pair exercise with other healthy habits
Exercising regularly, fueling your body properly, managing stress, and prioritizing quality sleep are all habits that will help you live a happier and healthier lifestyle. Building these lifestyle habits into your routine as early as possible—especially at the perimenopause transition—can help counteract some of the weight gain that can come with menopause, says Melody.
In general, a healthy diet should include a variety of high-protein foods to support muscle growth, along with plenty of fruits, vegetables, whole grains, legumes, and other whole foods. Sleep deprivation can contribute to weight gain, so it’s crucial to stick to good bedtime habits.
Where to Start
Not sure where to start? obé has created an entire workout collection—called Age Well—stocked full of Strength, Power, and Yoga classes designed for women entering their 40s, 50s, and beyond. When incorporated into a consistent routine, these workouts can help you manage your weight during the perimenopause and menopause transition by supporting your metabolism and helping you maintain or build muscle mass. Supplement it with any obé cardio of your choice, walking included!
Once you start feeling confident with strength training, challenge yourself to graduate to a more robust obé workout program. In particular, the Transformation series—which features 12 phases—is designed to improve your body composition and give your metabolism a boost. Moving through a perfect blend of full-body strength training and speed, you’ll build lean muscle while sustaining healthy fat loss. Plus, you’ll have months of workouts planned out for you. It’s the total package! ny exercise is anti-aging after all! So get those steps, take a stretch break, and show up for a workout class when you can. It all counts for something.
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