From the Guidelines
Weight gain during menopause can be effectively managed through a comprehensive approach that includes regular exercise, a balanced diet, and healthy lifestyle habits, rather than relying on hormone replacement therapy (HRT) for weight management. To manage weight gain during menopause, it is essential to focus on a combination of strategies, including:
- Regular exercise, aiming for 150 minutes of moderate activity weekly, plus strength training 2-3 times per week, as supported by studies such as 1 and 1
- A balanced diet rich in fruits, vegetables, lean proteins, and whole grains, while limiting processed foods and added sugars, which is in line with recommendations from 1 and 1
- Portion control, as metabolism naturally slows with age, and staying hydrated with water rather than sugary beverages
- Prioritizing quality sleep (7-8 hours nightly) and managing stress through meditation, yoga, or other relaxation techniques Hormone replacement therapy (HRT) may help some women with severe menopausal symptoms, but it is not specifically prescribed for weight management, as noted in studies such as 1, 1, 1, and 1. The decline of estrogen during menopause affects fat storage, shifting it from hips and thighs to the abdomen, while also reducing muscle mass and slowing metabolism, making it more challenging to maintain previous weight, as discussed in 1 and 1. Therefore, intentional lifestyle adjustments are necessary to counteract these natural biological changes and manage weight gain during menopause.
From the Research
Menopause and Weight Gain
- Menopause is often associated with weight gain, increased central adiposity, and decreased physical activity 2
- The years surrounding menopause are characterized by hormonal changes that may lead to adverse changes in body fat distribution and body composition 2, 3
- Physical activity is the most consistently related factor to weight gain during menopause, and regular exercise can help prevent weight gain 2
Factors Contributing to Weight Gain
- Hormonal changes during menopause, particularly the decline in estrogen levels, can contribute to increased abdominal fat accumulation 3
- Decreased physical activity and lifestyle changes during menopause can also contribute to weight gain 2, 4
- Obesity in postmenopausal women is linked to increased morbidity and mortality, and promotes the development and progression of numerous obesity-related health conditions 4
Prevention and Management of Weight Gain
- Lifestyle interventions, such as regular physical activity and healthy diet, can help prevent weight gain and improve body composition in menopausal women 2, 5
- Resistance band exercise training has been shown to improve age-associated hormonal decline, blood pressure, and body composition in postmenopausal women with stage 1 hypertension 5
- Estrogen therapy may partly prevent menopause-related changes in body composition and metabolic sequelae, but further studies are required to identify the women most likely to gain metabolic benefit from menopausal hormone therapy 3