5 Effective Ways to Manage Menopause Weight Gain

As you age, your metabolism slows and makes it harder to maintain a healthy weight if you’re not proactive. Menopause can accelerate weight gain, with women in their 50s gaining an average of 1.5 pounds per year.

Thanks to hormonal changes before and during menopause, menopause weight gain is most common around the abdomen instead of your hips, thighs, or buttocks.

There are several reasons this weight gain happens, including the loss of muscle mass that accompanies menopause. When you lose muscle mass, your metabolism slows. 

You might be concerned about menopause-related weight gain. Even if you have minimal other symptoms like hot flashes, weight gain can take a toll on your self-image and put you at risk for health issues like cardiovascular disease. 

To manage weight gain in menopause and avoid complications, women’s health provider Asia Mohsin, MD, offers helpful strategies at Progressive Women’s Health OB/GYN in Friendswood, Texas. Start with these simple steps:

1. Modify your diet

Changing your diet is one of the most important ways to balance your overall health and keep menopause-related weight gain at bay. One of the best templates for healthy eating in menopause is the Mediterranean diet, centered on plant-based and anti-inflammatory foods. 

Try to avoid or strongly limit:

• Sugar
• Sodium
• Processed foods
• Trans and saturated fats
• Red meat

Choose more whole grains, fruits, and veggies while limiting meat. 

For the best weight management results, stick to a low-calorie diet with about 200 fewer calories per day than you consumed in your younger years.

2. Get more exercise

Exercising more often is another great way to help lose weight and keep it off, plus it keeps your bones and joints healthy. Integrating strength training into your routine builds muscle and speeds up your metabolism. 

Experts recommend 150-200 minutes of moderate exercise or 75 minutes of vigorous exercise weekly. However, all movement is beneficial. Working in your garden and cleaning your house are two ways to get moving and prevent weight gain. 

3. Cut down on alcohol

Alcohol is full of sugar and calories, which you might not account for when calculating your calorie intake. To manage weight gain, limit alcohol or cut it out entirely. That also goes for sugary beverages like juice and non-diet soda. 

4. Strengthen your support system

A reliable support system makes it easier to keep your eye on your weight management goal. Friends and family might suffice, but professional counselors and medical providers can help. 

Dr. Mohsin can teach you more about your post-menopausal body and help you make mindful changes to your lifestyle. 

5. Consider hormone replacement

Hormone replacement therapy isn’t for everyone in menopause, and it won’t stop weight gain directly. However, it can help redistribute the weight you’ve gained so it isn’t all concentrated in your belly area. 

Talk to Dr. Mohsin about hormone replacement therapy if you experience other menopause symptoms like hot flashes, night sweats, and insomnia. 

If you’ve gained weight during menopause, you’re not alone. Call Progressive Women’s Health OB/GYN or schedule an appointment online today for evidence-based weight management.