The Biggest Misconception About Menopause and Weight Gain

By Kelly Lahey, Master of Health Promotion & Education (MHPE)

Ladies, I have some news for you. The fatalistic view that weight gain around and during menopause is pre-destined due to factors outside our control is NOT TRUE!  But it sure is a misconception that many of us have bought hook, line, and sinker.

I remember being in my forties thinking that I had better prepare for the carnage that was about to unfold once perimenopause/menopause arrived like a dark, ominous cloud, overtaking over my body. I heard from women that were ahead of me in the process that weight gain was inevitable, that I had no control over this ‘fact,’ and if I tried to prevent it would be a lifelong struggle requiring that I consume practically no calories. If that wasn’t enough, I was also going to begin storing fat in my middle, which has never been my pattern. I could say ‘bye bye’ to my abs. The future looked bleak.

As a healthcare professional and health educator for over 20 years, I wasn’t buying it. I am a true believer in the significant positive impact of a healthy lifestyle. It is a powerful intervention and life-enhancer. I looked to the literature for answers. Here are some factors contributing to (not causing) weight gain:

• Hormonal changes in perimenopause and during late stage menopause may increase appetite. If one responds by eating more than they burn, they will gain weight.

• Decrease in physical activity. Many women are empty-nesters or have older children by the time they have hit perimenopause and/or menopause. When children are young, there’s a lot of daily physical activity involved in caring for them, playing with them, transporting them, and so on. Raising children regardless of whether you had an outside career or not, is a very active endeavor. All that activity adds up. In lieu of children, some women find themselves unable to engage in the sports that used to keep them fit and lean and haven’t replaced them. If those now defunct activities are not replaced but the same amount of calories are consumed, weight gain occurs.

• The aging process. As we age, we tend to lose muscle mass which results in a decrease in metabolism. If we don’t account for this decrease in metabolism and keep our eating and exercise plan the same, we’ll gain weight. However, numerous studies have shown that weight-bearing exercises can improve muscle mass and metabolism, therefore mitigating muscle loss.  

Looking at the scientific evidence, there is nothing here that says to me, “It’s a wrap. You’re doomed.” In fact, it validates healthy lifestyle behaviors being the antidote to weight gain.

One research study published in the American Journal of Epidemiology questions how different factors such as age, menopause, and lifestyle changes account for the weight gain often experienced by midlife women. They studied the activity levels of over 3000 women across the country. They found that by remaining active, many women prevented weight gain.

I see this time of life as a wake-up call to those who have been slow to get on the healthy lifestyle bandwagon and get their lives on track. Approximately 70% of Americans are overweight so we can’t blame weight gain on menopause. Menopause can highlight behavioral deficits as they relate to weight control. And by the time we hit our fifties, the cumulative consequences of this extra weight start to evidence themselves on our bodies in more profound ways. The hormonal changes bringing this problem front and center may be the best thing that have happened to many of us if it inspires us to make some changes and improve our lives for good.

This is going to blow your mind. Ready? Here goes…

You could actually LOSE WEIGHT during this stage of life. What? No way! How?

Exercise daily, The Surgeon General recommends working up to 150-300 minutes of moderate or 75-150 minutes of high intensity cardiovascular activity per week for heart health. If you’re not exercising much now, this would be an excellent goal.  Start slow and gradually increase time, days and intensity. For those trying to maintain weight loss, you’ll want to work up to 60-minutes of cardio every day. Also engage in strength training to build/maintain muscle mass.

TIP: If you can, invest in a few sessions with a personal trainer if you’re not sure how to go about this and choose activities you enjoy. Dance, play sports, do something that is fun.

Get on a healthy eating plan. Cut portions, significantly decrease refined carbohydrates, eat more non-starchy veggies, get more fiber in your diet. Go to choosemyplate.gov for healthy eating guidelines and suggestions.

TIP: Check with your health plan to see if you can meet with a Registered Dietician or Certified Health Coach to help determine a healthy eating plan that you will adhere to and enjoy that contains the right amount of calories. If you have to pay out of pocket for this service, it’ll be worth the minor investment.

Get adequate sleep. Chronic sleep deficit can wreak havoc with your hormones and being tired can make it harder to have the energy to exercise and make good dietary decisions.

TIP: Get on a sleep and wake schedule and keep it consistent, even on the weekends. Avoid screen time a few hours before bedtime, keep the room dark, and try using a white noise machine to wash out sleep-disturbing ambient sounds.

What about the matter of mid-section weight gain? Extra weighton your bodymay redistribute from hips and thighs to the mid-section. Gaining more than 2-5 pounds may create too much visceral fat, which is the dangerous fat that can lead to serious health consequences. Another reason to get going on improving your lifestyle habits to establish a healthy weight and maintain it over your lifetime. It’s hard to get wider in the middle (or anywhere else for that matter) if you’re maintaining a healthy weight!

Feelings aren’t facts. It may feel like things are out of our control but they are not. Science does not support that women will gain weight during perimenopause and menopause. In fact, science supports that women can actually lose weight during this time of life. You can learn how to develop the skills required to manage your weight for your lifetime. Check with your health plan for registered dieticians and health coaches, and your local gyms for personal trainers. There are a wide range of qualified experts to help you in this journey.  While hormonal changes can make this process less linear and sometimes very frustrating, better eating and exercise habits tend to lessen the symptoms of perimenopause/menopause, keep your weight under control, and help you maintain your sanity!

I hope this has resonated with some of you. I have some first-hand experience with this topic and credit my good lifestyle habits for diminishing the impact of the hormonal fluctuations. I want to give you all hope that you are not doomed to gain weight and in fact can turn this into a life-enhancing opportunity. I wish you all well on your journey to living your best life.

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