With 34 recognised symptoms of perimenopause and menopause, you’re bound to notice your own set of physical and mental changes throughout your experience. And we know there are plenty more symptoms that aren’t officially recognised!

For many women, weight gain is one of the most unwelcome. However, extra pounds aren't inevitable.

Why is weight gain common in menopause?

While it’s not a bonafide scientifically-proven symptom, the causes of menopause weight gain are real and experienced by many of us going on our own perimenopause and menopause journeys.

And there are several reasons why that probably is:

• One: We’re using less energy than when we were teens, young women and parents of little ones. While we begin to move a little less, our energy needs decrease, too. However, we tend to continue eating the same amounts.
• Two: It’s natural to lose muscle tone (lean tissue) at this life stage - In fact, 8% every decade after 40. And muscle burns more energy, so: less muscle mass, fewer calories burned, leading to more weight gain.
• Three: Our metabolism slows down right about now – Thanks to hormones, how we process our energy and store fat changes. It’s common to see a shift in where our bodies store fat, around our middle rather than on our hips.
• Four: We were raised in the ‘fad diet’ era – While you may not subscribe to those methods now, you may have gotten caught up in them previously. Yo-yo diets, aka denying yourself food, develop a natural bodily response to turn more of what you consume into stored fats to keep you from ‘starving’. And now, as we embark on our menopause journey and the changes to our bodies, we may find ourselves considering these options once more out of pure frustration.
• Five. We’re coping with a lot – Think about it; we’ve gone through a lot. Our children may now be moody teens, and we may be caring for elderly parents. Our jobs may be demanding. All of these put us under pressure when our patience and clarity are already tested, thanks to those pesky 34 (and counting) symptoms.

Or, on the opposite end, we may have retired, or our kids might have left home, leaving us with more time to ourselves and more chances to question our self-worth. We may be looking for solace or an outlet. And that might be reaching for the snacks.

The reality of menopause weight gain is that it is a common issue faced by women, particularly during perimenopause and menopause. While weight gain is frequent, it is not unavoidable and can be managed through increased activity levels and healthy eating habits.

With all these factors staked against us, it hardly seems fair.

The Risks of Gaining Weight During Menopause

Gaining weight during menopause can have serious health consequences. Excess weight, particularly around the midsection, increases the risk of various health issues, including heart disease, diabetes, and certain types of cancer. Additionally, weight gain can lead to a range of health problems, such as high blood pressure, stroke, and respiratory problems. Furthermore, menopause weight gain can also increase the risk of osteoporosis, arthritis, and limited mobility. It is essential to take proactive steps to manage weight gain during menopause to reduce the risk of these health problems.

Gaining weight during menopause and the protein puzzle

The truth is, there’s no specific evidence to link the two together. But, there are enough women’s health advocates and scientists who are certain they are linked and are currently undergoing research and trials to support these views.

In fact, researchers at Sydney University’s Charles Perkins Centre have been studying the relationship between protein and menopause for some time. Many women gain weight during menopause, particularly during perimenopause, but this weight gain is not unavoidable and can be managed through increased physical activity and healthy dietary choices.

They have found that the FGF21 hormone, originating from the liver, elevates during the perimenopause transition. This brings a craving for protein, usually a desire for savoury food.

This sensation drives us to eat more calories to satisfy the requirement for protein, thanks to the FGF21 hormone increase. This is a completely natural reaction in our brains, but one at odds with our life stage, where we typically require less food to function. We might feel hungrier and prefer processed foods; however, this won’t fully satisfy our body’s protein needs.

In perimenopause, we require an additional 6 grams of protein daily and fewer carbs to keep this mechanism in check. Why the lower carbs? Because we generally begin to burn fewer as we enter this stage.

We can stave off the effects of the cycle by choosing more leaner protein foods, like:

• Tofu
• Chicken
• Fish
• Nuts
• Yoghurt
• Pulses
• Eggs

These foods are also high in zinc, which assists the brain with memory and concentration.

However, if you’re feeling like no matter what you do, you are losing sight of the body you once had, there are some simple lifestyle tweaks you can introduce:

What can I do to prevent menopause weight gain?

While there’s still a lot we don’t know about all the symptoms of menopause and why it affects some of us more than others, we do know there are ways to support your body through this time. Enjoying a healthy diet can help ease weight gain commonly experienced during menopause.

1. Exercise:

Leading an active lifestyle that includes moderate intensity physical activity is the best thing you can do for any of your menopause symptoms. Doing something you enjoy that gets you moving is key to releasing dopamine, the feel-good hormone. Regular exercise also encourages a reduction in bone density and muscle loss, better rest and overall improvements to your health and well-being.

2. Rest:

Rest is best. And if sleep is an issue, thanks to hot flushes and insomnia, then finding a little piece of calm for yourself is vital. Yoga, breathing exercises or mindfulness are all great tools to help bring peace and rejuvenation.

3. Protein-Rich Diet:

As we covered above, studies have shown that a diet with additional protein can work to control weight gain in perimenopause by feeling fuller for longer. And just as we would recommend for any other symptom, adding leafy greens, fruits and foods high in calcium to your diet will keep you feeling healthy and happy. A protein-rich diet can also help prevent menopause weight gain by supporting muscle mass and metabolism.

4. Healthier Drink Choices:

Swap sugary drinks for sparkling water, herbal tea or a delicious smoothie! Not only is alcohol linked to many health issues, but it can also cause havoc during menopause. Regular consumption can raise your core temperature, cause impaired judgement and make your perimenopause and menopause symptoms—insomnia, hot flushes, weight gain and irritability—worse. You can read more in our blog about menopause and alcohol here. Healthier drink choices can also help manage weight around the abdomen, which is often influenced by hormonal changes, aging, lifestyle choices, and genetics.

5. A Supportive Supplement

Natural active ingredients can support you through your unique stage and combination of symptoms and get you feeling like yourself again. For instance, green tea extract - found in our Focus blend - can boost metabolism, helping your body burn calories more efficiently. Additionally, adaptogens like schisandra, siberian ginseng, and licorice root  - found in our Focus, Energy and Foundation formulas - have been found to assist in hormone balance, particularly stress hormones like cortisol, which can influence weight gain.

The Role of Hormone Therapy

Hormone therapy (HT) may help redistribute fat around the center of the body or abdomen, known as visceral fat. However, HT is not a magic solution for weight gain and should be used in conjunction with healthy eating habits and regular physical activity. HT may also improve sleep, leading to healthier lifestyle changes. While HT may not prevent weight gain, it can help manage weight by improving sleep and leading to healthier habits. It is essential to consult with a healthcare provider to determine if HT is a safe option for managing menopause symptoms.

Managing Belly Fat

Belly fat, also known as menopause belly, is a common symptom of menopause. Muscle tone lost from reduced hormone production is often replaced by fatty tissue deposits, leading to weight gain around the midsection. Genetics can also play a role in menopause belly, with some women being more prone to weight gain in the midsection. To manage belly fat, it is essential to incorporate regular physical activity, such as strength training and cardio exercises, into your daily routine. A healthy diet that includes whole grains, animal and plant protein, and a rainbow of plant foods can also help reduce belly fat.

Staying Motivated and Supported

Staying motivated and supported is crucial for managing weight gain during menopause. Regular exercise can help reduce fatigue and improve mood, making it easier to stick to a healthy diet and exercise routine. Finding an exercise routine that you enjoy and can stick to is essential for maintaining motivation. Additionally, seeking support from friends, family, or a healthcare provider can help you stay on track and overcome challenges. Joining a weight loss support group or online community can also provide valuable motivation and support.

Additional Tips for Weight Management

In addition to a healthy diet and regular physical activity, there are several other tips that can help with weight management during menopause. Getting enough sleep is essential for reducing hunger and high-kilojoule snacking. Practicing stress management techniques, such as meditation and yoga, can help reduce cortisol levels and promote weight loss. Incorporating resistance training exercises into your routine can help improve bone density and reduce the risk of osteoporosis. Finally, consulting with a healthcare provider to develop a personalized plan to maintain a healthy weight during menopause is essential for overall health and wellbeing.

You deserve to feel happy and confident in your body

If you are concerned about your weight gain, or something doesnt feel quite right, please discuss this with your GP. They can help you rule out other health problems that may be causing your symptoms and offer advice on alternative therapies. 

Remember that we are all wonderfully unique, what might work for your sister, co-worker, or friend may not work for you. 

And lastly, spend more time with friends and family that make you feel good. Surrounding yourself with like-minded people who understand can be the most important step.

our range of clean evidance-based supplements,  developed to support your body and your needs before, during and after this transitionary life stage.