If you’re here because you’re worried about gaining weight during menopause, let’s start with one thing—it’s a completely natural transition in life, and although there are ways to manage or lose this weight, be kind to yourself about any weight gain.
Weight gain during menopause is highly individual, affected by your genetics, hormones, diet, and lifestyle, but averages at between 2-5 pounds.
If you find yourself gaining weight during menopause, here’s everything you need to know about why this happens and 9 ways you can support post-menopausal weight loss.
There are a number of reasons why people are prone to weight gain during menopause:
As a result of age, a common decrease in exercise, and fluctuating hormones, many people lose muscle mass during this transition, which increases the appearance of any weight gain.
In the perimenopausal phase—the stage that occurs before true menopause—hormones fluctuate between high and low levels before they decline during menopause.
Both high and low levels of oestrogen have been linked to increase fat storage.2
People naturally become more resistant to insulin as they age, which is linked to an increased difficulty in weight loss.3
Some people also have difficulties sleeping during the menopause, which is linked to weight gain through a decreased ability to manage hormones and appetite.4
Some have estimated that people gain about 2–5 pounds in the perimenopausal transition, the pre-menopause phase where eostrogen levels in the body begin to fluctuate significantly ahead of decreasing.5
However, in the same way that a person’s individual lifestyle and genetics affect menopause and weight gain, the duration and severity of each woman’s menopause is also especially individual.
Controlling your weight, or even losing weight during menopause, is certainly possible. Although the results vary greatly by person, depending on genetics, diet, and lifestyle. But don’t worry, we’ll soon give you 9 ways to lose weight during menopause.
Here are 9 top tips to help you lose weight while you're experiencing the fluctuations of menopause.
If you’re feeling the complete opposite to the above, and have actually experienced unexpected menopause weight loss, you’re not alone!
During the start of menopause, a woman’s ability to gain fat doubles while her lean muscle mass decreases.32
However, muscle weighs more than fat, so if your body’s level of fat remains stable while your muscle decreases, you may see unexpected weight loss.
Did you know there were so many ways to support menopause and weight loss? Well, now you do!
Not only did we share 9 ways to manage your weight during menopause, but you also now understand why weight gain is so common during this phase of life and that you’re not alone — it’s completely normal.
Joined Holland & Barrett: Apr 2019
Masters Degree in Toxicology and BSc Hons in Medical Biochemistry
Bhupesh started his career as a Clinical Toxicologist for Public Health England, advising healthcare professionals all around the country on how to manage clinical cases of adverse exposure to supplements, pharmaceuticals, cosmetics, industrial chemicals and agricultural products.
After 7 years in this role and a further year working as a drug safety officer in the pharmaceutical industry, Bhupesh joined Holland & Barrett as a Senior Regulatory Affairs Associate in 2019.