{"id":5110,"date":"2021-10-07T01:00:44","date_gmt":"2021-10-07T01:00:44","guid":{"rendered":"https:\/\/www.fitmotherproject.com\/?p=5110"},"modified":"2026-10-13T16:30:18","modified_gmt":"2026-10-13T16:30:18","slug":"menopause-weight-gain","status":"publish","type":"post","link":"https:\/\/www.fitmotherproject.com\/menopause-weight-gain\/","title":{"rendered":"Menopause Weight Gain: How To Lose It and Keep It Off"},"content":{"rendered":"

Maintaining a healthy weight is important to stave off chronic medical conditions. But, as women age, this becomes more of a challenge due to menopause weight gain.<\/p>\n

For women over age 50, weight gain is a major health concern.<\/p>\n

It is around this age that the hormone fluctuations that contribute to menopause occur.<\/p>\n

Perimenopause, or the menopause transition, begins when menstrual irregularities start and ends with the last menstrual period.<\/p>\n

Unfortunately, this transition is associated with changes in body composition, including increased abdominal (visceral) fat and a higher risk of chronic diseases such as cardiovascular disease.<\/p>\n

This is due to hormonal changes, chiefly the decrease in estrogen levels associated with menopause.<\/p>\n

Low estrogen levels associated with menopause tend to lead to increased fat deposition in the abdominal region.<\/p>\n

This abdominal obesity is a key factor not just in weight gain<\/a>, but also in insulin resistance, metabolic syndrome, and the development of Type 2 diabetes.<\/p>\n

In addition to increasing abdominal fat, aging and menopause also appear to change the way that fat is metabolized.<\/p>\n

This further contributes to the accumulation of body fat after menopause<\/a>.<\/p>\n

Here’s what you need to know about menopause weight gain \u2014 and what you can do about it.<\/p>\n

Dealing with a meno-pot belly? Here\u2019s how to combat it<\/a>!<\/em><\/h3>\n\t\t
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Weight Gain and Psychological Health<\/h2>\n

Not only does weight gain associated with menopause cause physical health issues, but it can also significantly impact mental and emotional health as well.<\/p>\n

Putting on extra pounds can decrease self-esteem and general well-being, which can make it harder to stay motivated to continue an active lifestyle.<\/p>\n

Fortunately, weight gain does not have to be an inevitable outcome once menopause hits.<\/p>\n

Incorporating a combination of healthy nutrition choices and exercise can improve physical and psychological health.<\/p>\n

Plus, weight loss through diet and exercise can even decrease symptoms associated with menopause, such as hot flashes.<\/p>\n

Just one more reason to stay committed to a fitness routine!<\/p>\n\t\t

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Exercise and Menopause<\/h2>\n

No matter what your age, exercise is important for maintaining a healthy weight.<\/p>\n

This means that if you enter menopause already leading an active lifestyle you are already at an advantage.<\/p>\n

The American Heart Association recommends a total of 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous aerobic activity a week.<\/p>\n

However, they also note that you will have even more health benefits by being active at least 300 minutes, or five hours a week.<\/p>\n

It may sound like a lot at first glance, but this time can easily be broken down into 50 minutes of daily activity.<\/p>\n

This can be divided throughout the day as well if you don\u2019t have time to dedicate to 50-minute workouts.<\/p>\n

A couple of 20-minute walks, or interval workouts throughout the day all add up.<\/p>\n

In addition, women will lose muscle and bone mass during menopause. However, resistance exercise will help preserve lean muscle mass and enhance bone strength.<\/p>\n

Plus, a full-body resistance workout will burn a significant amount of calories.<\/p>\n

By building lean body mass you will be increasing your metabolic rate at rest so that you are burning more calories throughout the entire day as well.<\/p>\n

All of this will help minimize menopause weight gain.<\/p>\n

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Yoga<\/h2>\n

Not only does yoga<\/a> promote flexibility and balance, but it also improves hormone fluctuations, cholesterol levels, and metabolic syndrome risk factors in obese postmenopausal women.<\/p>\n

Studies<\/a> have shown that practicing yoga may also be effective in preventing cardiovascular disease caused by obesity.<\/p>\n

This is important since weight gain and cardiovascular disease risk are increased in postmenopausal women.<\/p>\n

In addition, yoga promotes positive mental health changes in post-menopausal women.<\/p>\n

In a study from Complementary Therapies in Medicine<\/a>, 12 weeks of yoga training decreased menopausal symptoms and promoted positive physical and psychological changes in women.<\/p>\n

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A Healthy Diet<\/h2>\n

While exercise plays a key role in maintaining a healthy weight during menopause, you still can\u2019t out-exercise a bad diet.<\/p>\n

Making smart nutritional choices throughout the day is essential in avoiding a big weight gain during menopause.<\/p>\n

To avoid this weight gain, especially gaining abdominal fat, you need to limit foods with high amounts of simple carbs and added sugars.<\/p>\n

These foods increase insulin levels and your body\u2019s potential to store fat.<\/p>\n

Shopping around the perimeter of a grocery store is a good rule of thumb.<\/p>\n

This means sticking to fresh, whole foods like fruits and vegetables, and avoiding processed foods that you find down the aisles.<\/p>\n

You also want to be sure to get an adequate amount of protein during the day and after workouts.<\/p>\n

Choosing leaner protein sources, like chicken and fish, will give you a great protein boost without a lot of saturated fat.<\/p>\n

However, you also don\u2019t want to deprive yourself.<\/p>\n

It\u2019s not helpful to think of foods as “bad” or “off-limits” or you won\u2019t be able to stick to a healthy eating pattern long term.<\/p>\n

This should be a lifestyle change, not a “diet.”<\/p>\n

In the end, it\u2019s all about smart nutrition decisions.<\/p>\n

Simple things like drinking water instead of soft drinks and eating fresh whole foods instead of processed, packaged foods are little things that can make a big difference.<\/p>\n

Improve Your Physical and Mental Health to Overcome Menopause Weight Gain<\/h2>\n

Staying fit and maintaining a healthy weight can be tough, especially as women get older.<\/p>\n

But you can combat weight gain that comes with menopause by staying active and paying close attention to your dietary choices.<\/p>\n

Maintaining a healthy weight is increasingly important in menopause to decrease the risk of chronic health issues.<\/p>\n

By committing to a fitness and dietary regimen early on in this transition you can minimize the weight gain that often comes with decreasing estrogen levels.<\/p>\n

Weight loss through diet and increased physical activity has been shown to help prevent obesity, metabolic syndrome, and to alleviate menopausal symptoms.<\/p>\n

In addition to making smart nutrition choices and increasing activity, other exercises like yoga may also be beneficial for weight loss during menopause.<\/p>\n

Committing to alternative activities like yoga can also improve emotional health and overall feelings of well-being, which is crucial during menopause.<\/p>\n

Aging is inevitable.<\/p>\n

However, weight gain and a decreased quality of life don’t have to be just because you’ve hit menopause.<\/p>\n

Staying committed to an active lifestyle and making healthy dietary choices can help you continue to live a fit, healthy, and happy life for many years to come.<\/p>\n

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<\/div>\n
Holly Smith, M.D.<\/div>\n
B.S. Dietetics, NASM-PES Certified Trainer<\/span><\/div>\n

Writer, Fit Mother Project<\/a><\/p>\n<\/div>\n <\/div>\n <\/div>\n

Holly is an osteopathic physician, runner, triathlete, and fitness and nutrition enthusiast.<\/p>\n

She is board certified in nephrology and internal medicine, has a bachelors degree in dietetics and is a certified personal trainer with NASM-PES certification.<\/p>\n

Holly has completed four full ironmans, twelve marathons, countless half ironmans, olympic distance triathlons, half marathons and numerous other road races.<\/p>\n

Holly joined the Fit Father Project in May 2019 as a regular writer, contributing articles on health, wellness, exercise, and nutrition.<\/p>\n

She has also recently qualified for the 2020 World Championships for Ironman 70.3, in New Zealand!<\/p>\n<\/div>\n <\/div>\n\n <\/span><\/p>\n

*Please know that weight loss results &amp; health changes\/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on menopause weight gain.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

lifestyle<\/span><\/a>, weight loss<\/span><\/a><\/div>

As women age, maintaining a healthy weight becomes more of a challenge due to menopause weight gain. Here’s what you can do about it.<\/p>\n","protected":false},"author":9,"featured_media":5189,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"om_disable_all_campaigns":false,"footnotes":""},"categories":[1,5549,9,3259],"tags":[3710,3648],"class_list":["post-5110","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-lifestyle","category-weight-loss","category-womens-health","tag-lifestyle","tag-weight-loss"],"acf":[],"yoast_head":"\nMenopause Weight Gain: Lose It and Keep It Off | The Fit Mother Project<\/title>\n<meta name=\"description\" content=\"As women age, maintaining a healthy weight becomes more of a challenge due to menopause weight gain. 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