Health

Warding Off Menopausal Weight Gain

Many women see the number on the scale creep up during menopause, but weight gain doesn't have to be inevitable.

Hot flashes and night sweats aren't the only unwelcome changes that can accompany menopause. Many women also notice that their clothes suddenly fit a little more snugly. It's fairly normal for a woman in her 40s or 50s, a period that coincides with menopause, to put on a few extra pounds, especially as abdominal, or belly, weight. Although the amount varies based on the individual and her activity level, it is not uncommon for a menopausal woman to see an increase of 2 to 10 pounds over a two-year period, says Rebecca Hulem, RN, a certified menopause clinician and author of the menopause book Feelin' Hot? The good news in this not-so-rosy scenario is that weight gain during menopause isn't predestined.

"We have much more control over weight gain than we would like to admit," says Hulem. "Although we would like to blame weight gain that arises around the menopause transition on menopause, it's not the only thing that's responsible."

A Menopause–Weight Gain Connection?

It's not clear why some women pack on the pounds around the time of menopause. It could be due to hormonal changes associated with menopause or perhaps other factors, such as natural aging and a slowed-down lifestyle. One study found that women transitioning through menopause gained about five pounds and increased their waist circumference by about an inch. These changes, however, weren't associated with their stage of menopause, suggesting that other culprits may be behind the additional weight.

"The metabolic rate slows with age. This means that a woman eating the exact same number of calories a day will maintain her weight at age 20 but will gain weight at age 50," says Nanette Santoro, MD, professor of ob-gyn at Albert Einstein College of Medicine in New York. "Add menopause to this, and for some women, it's the perfect storm."
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Warding Off Menopausal Weight Gain
Many women see the number on the scale creep up during menopause, but weight gain doesn't have to be inevitable.
By Juhie Bhatia
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Fighting weight gain in menopause
Hot flashes and night sweats aren't the only unwelcome changes that can accompany menopause. Many women also notice that their clothes suddenly fit a little more snugly. It's fairly normal for a woman in her 40s or 50s, a period that coincides with menopause, to put on a few extra pounds, especially as abdominal, or belly, weight. Although the amount varies based on the individual and her activity level, it is not uncommon for a menopausal woman to see an increase of 2 to 10 pounds over a two-year period, says Rebecca Hulem, RN, a certified menopause clinician and author of the menopause book Feelin' Hot? The good news in this not-so-rosy scenario is that weight gain during menopause isn't predestined.

"We have much more control over weight gain than we would like to admit," says Hulem. "Although we would like to blame weight gain that arises around the menopause transition on menopause, it's not the only thing that's responsible."

A Menopause–Weight Gain Connection?

It's not clear why some women pack on the pounds around the time of menopause. It could be due to hormonal changes associated with menopause or perhaps other factors, such as natural aging and a slowed-down lifestyle. One study found that women transitioning through menopause gained about five pounds and increased their waist circumference by about an inch. These changes, however, weren't associated with their stage of menopause, suggesting that other culprits may be behind the additional weight.

"The metabolic rate slows with age. This means that a woman eating the exact same number of calories a day will maintain her weight at age 20 but will gain weight at age 50," says Nanette Santoro, MD, professor of ob-gyn at Albert Einstein College of Medicine in New York. "Add menopause to this, and for some women, it's the perfect storm."
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Dr. Santoro notes that two other factors can also play a role. Insulin sensitivity decreases with age, and many women lose lean body mass (muscle) around the time of menopause. Both can facilitate weight gain.

Warding Off Menopausal Weight Gain

To add insult to injury, it's often harder to shed these new pounds than it was in previous years. "All weight is harder to lose with aging, because the metabolic rate is slower and, with aging, people tend to get less active or more injury prone," says Dr. Santoro.

Although there's no magic formula to avoid weight gain as you age, these strategies can help you reach and maintain a healthy weight:

* Be proactive. "Anticipate that weight gain is in the cards," says Cynthia A. Stuenkel, MD, a clinical professor of medicine at the University of California, San Diego. Don't wait for the weight to add up before switching to a healthier lifestyle.
* Increase your physical activity. "Find an activity, preferably aerobic, that you enjoy, and do it regularly for at least 45 to 60 minutes, four to five days a week," says Hulem. Aerobic exercise, such as jogging and dancing, boosts your metabolism and helps burn fat.
* Do strength training. Exercises such as weight lifting can boost your metabolism, as well as increase muscle mass and strengthen bones. Building muscle mass is also more likely to protect against future weight gain, says Santoro.
* Watch your diet. "Take a good look at your diet, and see what you can do to improve it. Cut refined carbohydrates, and limit alcohol ingestion," says Dr. Stuenkel. Also be aware of portion sizes, and try to consume fewer calories each day, particularly fat calories. Women need about 200 fewer calories a day to maintain their weight as they enter their mid- to late 40s, according to the Mayo Clinic. One word of caution though: Because menopausal women are at increased risk of bone density loss, it's especially important to keep up with daily calcium requirements if you're simultaneously trying to lose weight.
* Rule out a thyroid problem. Hypothyroidism, which often develops in women at midlife, can also contribute to weight gain, so have a thorough checkup if you are rapidly gaining weight.

These lifestyle changes can have other benefits too, says Stuenkel, such as improving your state of mind and lowering your risk of serious health conditions such as metabolic syndrome, type 2 diabetes, high cholesterol, high blood pressure, and more. "All that leads to enhanced self-esteem and what [world-renowned anthropologist] Margaret Mead called PMZ — postmenopausal zest."