By Lizzie Streit, MS, RDN, LD

Menopause, the period in a woman’s life after she stops menstruating, has been associated with weight gain. Hormonal changes, poor sleep, stress, and aging-related effects on metabolism and muscle mass are some of the factors that influence weight during this time.

Many women gain weight, particularly around the abdomen, during menopause. Shifts in body composition can also begin in perimenopause, a transitional phase that starts a few years before menopause. But these frustrating weight changes aren’t inevitable. There are several habits you can adopt to maintain a healthy weight throughout menopause.

What is Menopause?

Menopause begins 12 months after a woman’s last menstrual cycle, usually between ages 45 and 55. It is marked by a drop in estrogen levels that leads to symptoms such as hot flashes, night sweats, mood swings, irritability, and insomnia. These symptoms usually last around four or five years.

As women age, they need fewer calories and may not be as active as they were as younger adults. Aging also leads to a decline in muscle mass, which can slow metabolism. These factors, coupled with drops in estrogen and related effects, contribute to weight gain during menopause.

Tips for Preventing Weight Gain During Menopause

Here are actionable tips for maintaining a healthy weight and feeling your best during menopause.

Eat a well-balanced diet with a variety of healthful foods.

Reducing calorie intake can help some women stave off a few extra pounds, but it’s important to note that very low-calorie diets aren’t sustainable. Focusing on healthy food swaps and nutritious foods you can add to your diet, in addition to keeping an eye on overall energy intake, is a long-lasting habit that can you help you get to and maintain a healthy weight.

When it comes to losing weight in menopause, developing an eating pattern than you can stick to over time will be more beneficial than cycling through new diets. Eat plenty of plant foods, and swap refined grains with whole grains, sweet potatoes, and fruits. Aim to get 20 to 30 grams of protein per meal, and use healthy fats like avocado, nuts, seeds, and olive oil in place of saturated fats.

Predominantly plant-based diets, like the Mediterranean and DASH diets, are good eating patterns to follow during menopause. If you need help eating better during menopause, remember that Healthy For Life Meals develops meals based on the guidelines of these diets.

Sample Meals During Menopause

• Breakfast

  o   3 eggs scrambled with mushrooms and spinach; side of berries or grapefruit

  o   Oatmeal topped with walnuts, apples, and cinnamon; mix in peanut butter and/or have 1 hardboiled egg on the side for more protein

• Lunch

  o   Brown rice bowls with black beans and shredded chicken, tomatoes, peppers, lettuce, avocado, salsa, and Greek yogurt

  o   Lentil and vegetable soup; side of apple and peanut butter

• Dinner

  o   Salmon with vegetable quinoa salad and mixed greens with balsamic vinaigrette

  o   Turkey burgers over lettuce with onion, tomato, and cheese; side of baked sweet potato topped with hemp seeds

• Snacks

  o   Plain Greek yogurt with pineapple and cashews

  o   Celery sticks with guacamole

  o   Apple slices spread with almond butter and topped with chopped dark chocolate

Make sleep and stress management a priority.

The hormonal changes that occur during menopause can lead to hot flashes, sweating, and heightened anxiety and stress. All of these symptoms disrupt sleep and in turn may contribute to weight gain.

Low-quality sleep may make you more likely to reach for foods that provide quick bursts of energy, such as candy bars, sodas, and other desserts, instead of more nutritious options. If you’re tired during the day, exercise may also seem less appealing. Stress and anxiety can lead you to overeat comfort foods and make it harder to stick to a routine. Plus, short sleep duration may increase levels of the “hunger hormone” ghrelin.

Therefore, getting high-quality sleep and managing stress are key factors in preventing menopausal weight gain. To improve your sleep, aim to go to bed at the same time every night and avoid caffeine and alcohol in the afternoons and evenings. Set your thermostat to a comfortable temperature for sleeping, and halt screen time at least an hour before bed. For more tips on good sleep hygiene, check out our blog post.

Stress management techniques that may help during menopause include therapy, meditation, yoga, and journaling. In addition, aromatherapy techniques, such as diffusing lavender essential oils in your room before bed, can improve both anxiety and sleep. This post includes additional tips for reducing stress.

Acupuncture has also been explored as a possible treatment for hot flashes and poor sleep during menopause. A review of randomized controlled trials found that acupuncture was linked to a significant decrease in sleep disturbances in women in menopause.

Add both aerobic exercise and resistance training to your routine.

Regular physical activity can help you maintain a healthy weight during menopause and feel your best. Healthy adults should aim for 150 minutes of moderate aerobic activity, like brisk walking or bike riding, or 75 minutes of vigorous activity, like jogging, per week.

High intensity interval training (HIIT) workouts may be particularly helpful in reducing abdominal fat and improving body composition. Examples of HIIT activities include:

• Jog for a few minutes to warm up, sprint for 60 to 90 seconds, then return to brisk walking or slow jogging for 30 seconds. Repeat five times.

• Pedal for a few minutes on a stationary bike to warm up, then increase your pace and resistance for 60 to 90 seconds. Return to slow pedaling for 60 seconds. Repeat five times.

• Jog or walk quickly for five minutes to warm up. Complete three rounds of the following exercises: push-ups, squats, butt kicks, jumping jacks, and sit-ups. Do each one for 45 seconds with 15 seconds of rest in between. Rest for 60 seconds in between rounds.

To counter the loss of muscle mass that occurs with aging, engage in resistance training activities in addition to aerobic exercise. Lifting weights, going to Pilates classes, using weight machines, and working out with elastic bands can help build strength. It’s also important to incorporate stretching and balance exercises, such as yoga, during menopause.

If you don’t engage in regular exercise already, start with low-impact activities and work your way up from there. Take brisk walks around the neighborhood or on the treadmill, use elliptical machines, and try gentle stretching. Before increasing exercise intensity or trying a new rigorous activity, consult with your doctor about which types of exercise are safe and beneficial for you.

The tips in this article are a great place to start if you trying to lose weight or prevent weight gain during menopause. It’s also helpful to reach out to friends and family in similar positions and develop a network of support for your goals. For additional support, consider working with a registered dietitian and health coach. 

Note from Healthy For Life Meals: Our delicious meals can help you maintain a healthy weight during menopause. They are full of plant foods, nutritionally balanced, and freshly prepared. Check out our menus to get started with the best option for you today!